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This is a quick routine combining mobility techniques, self-massage, and long-held stretches to relieve knee pain.
This routine starts a lacrosse ball on the soles of your feet, moves into self-massage you can do on your calves and soleus (lower legs), and then finishes with long-held stretches. The idea is that you are first mobilizing the muscle tissue with self-myofascial release, aka self-massage, and then once that tight muscle has been loosened up, to stretch it with the appropriate stretch held for a longer period of time. The end result is released tension and muscle tightness in the feet and calves, which relieves pressure on the knee.

Other videos mentioned:     • The Secret to Knee Pain Relief | 2 Mo...  

Timestamps:
00:00 - Introduction
00:17 - Lacrosse ball on feet
02:36 - Self-massage calves
08:30 - Calf stretch on wall
13:43 - Closing Notes

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