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Foam roll therapy

Knees : Inner quadriceps (VMO) - for inner knee pain

Knees (outer quadriceps and iliotibial band) - for outer knee pain

Put all your weight on the roll, and roll all the way up and down the length of the muscle.  Do 4-5 passes 1-2 times per day, also before and after leg work.

Buy a foam roll here

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