Adriana Renton

My Road Trip Knee Protocol:
🚗Before the Drive: Start your day with a 10-15 minute walk or bike ride. Then complete 5-10 circles of your hips, knees, and ankles to increase lubrication, improve blood flow, and decrease any initial stagnation or inflammation. Think of it as warming up for your endurance event.

🚙Mid-Drive (Every Hour):
- Take a 5-10 minute break to stand up and walk around the carMassage your knees in gentle circles
- Give extra attention to your MCL and LCL (the ligaments on the inner and outer sides of your knee): complete 30 small massage circles at the attachment points just below the knee, and at the origin points just above the knee
-Perform gentle internal and external rotation of your lower leg relative to your thigh
- Popliteus stretch: Hinge forward at the hips and bend your knees. Dig your fingers approximately 1-2 inches below and behind the knee (in the back of the knee crease). Gently straighten your legs slightly and lift all 10 toes. Take 3 deep belly breaths, then release. Repeat 3+ times for an effective release of this often-overlooked muscle.

🚘Upon Arrival: Take a walk and repeat the mid-drive protocol.

Arriving ready to enjoy your destination starts with taking care of your body during the journey!