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15-Day MELT Challenge 15-Day MELT Challenge

Knee Pain Map

Length: 0:29:22

Whether you have knee stiffness, a knee replacement, or are looking to avoid arthritis and knee pain, this map will help keep your lower body balanced and hydrated. This 30-minute video is also ideal for runners, cyclists, soccer players, basketball players, dancers, yogis, and anyone who wants to keep their lower body pain-free. Perform this map as a pre-workout treatment to boost your performance or afterward as a post-recovery treatment.

LEVEL: Intermediate

TOOLS YOU NEED: MELT Soft Roller or MELT Performance Roller


  • Rest Asses
  • Back of Thigh Shear
  • Outer Thigh Glide and Shear
  • Calf Glide and Shear
  • Inner Thigh Glide and Shear
  • Calf Rinse
  • Back Thigh Rinse
  • Deep Hip Glide and Shear
  • Side Hip Glide and Shear
  • SI Joint Shear
  • Bent Knee Press
  • Hip to Heel Press
  • Pelvic Tuck and Tilt Challenge
  • Rest Assess

  • RELATED VIDEOS: Running Map, Shin Splints Map, March Madness Map, Plantar Fasciitis Map, Intermediate Lower Body Compression Sequence, Lower Body Length and Low Back Release Sequence, Lower Body Stability Sequence

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