Among other things, especially strengthening, I use a knobby, firm foam roller to loosen up quads, hamstrings & calves. The trick is to scrub across the muscles instead of rolling up and down the length. And you need to put in at least 5 minutes on each muscle group in order to have a good effect! It should feel pretty intense if you have tight muscles.
I had my first catastrophic knee injury at age 18, and spent my entire dance career without an ACL ligament (I didn't know I didn't have one until a fairly recent MRI!) So I know a bit about knee issues.
Among other things, especially strengthening, I use a knobby, firm foam roller to loosen up quads, hamstrings & calves. The trick is to scrub across the muscles instead of rolling up and down the length. And you need to put in at least 5 minutes on each muscle group in order to have a good effect! It should feel pretty intense if you have tight muscles.
I had my first catastrophic knee injury at age 18, and spent my entire dance career without an ACL ligament (I didn't know I didn't have one until a fairly recent MRI!) So I know a bit about knee issues.
I have found that strengthening the often neglected glute muscles helps somewhat.
I recommend whisky - it works for covid too.
Sláinte! 🥃
One of the last people I would trust for evidenced-based medical advice is a chiropractor.