A lot of the time pain in a joint can be simply fixed by clearing up knots in the fascia of the surrounding muscular tissue. For example, most commonly, knee pain is the result of tight quads/it band and or calves. Performing movements incorrectly, due to restrictions, will compound the fact and put more pressure on the already tight musculature which will increase the pain. However, if you address the tightness, you may be able to take care of the problem. We recommend clearing up some of the knots in the fascia (the tissue surrounding the muscle) by taking a baseball/pvc pipe/wine bottle or some other form of torture device to the front/outside portion of the leg. Run the roller slowly, the length from the hip to the knee and look for any tight spots. When you find the tightest of the bunch, hang out in that spot for 30-90s until the pain persists and then move on to the next tightest spot and eventually to the other surrounding muscular tissues.
After cleaning up the tissue, you can take it a step further by adding some length by performing static stretching or contract/relaxation techniques. However, remember some soft tissue work initially is going to be much more productive to increasing length and range of motion. If you have existing knots in the muscle tissue, static stretching is only going to pull them tighter if they are not first released through the above mentioned techniques. Soft tissue care and flexibility techniques are imperative to our longevity in CrossFit and all other forms of activity. Take the time to treat the tissues to help improve recovery, decrease injury and boost performance.
Mobility
Full body roll
Skill
Muscle Ups/Pull Ups
WOD
5 Rounds
5 Muscle-ups (15 C2B pull-ups, 15 Dips
500m Row/400m Run
Level 2 (10 C2B pull-ups,10 dips)
Level 1 (10 Pull-ups, 10 dips)