Need help with a knot in my leg

[Labby71]

Two months ago I started working out seriously- I'm in pretty good shape, but just wanted to get more serious about my workouts.
I started with the 30-day shred. After several weeks, I got too bold and decided to try level three, which has a good bit of jumping in it.
A few days later, my knees started hurting.
The weird thing is my quad and hamstring feels like there's a knot in them that I can't get out. It feels like there's one on the front and back of my upper leg.
I've tried ice, heat, massage, it just doesn't seem to want to relax.
On a side note, I had a snowboard accident a few years back that hurt my knees pretty bad.
Any suggestions?

 

[summer123]

Foam rollers.

If your gym doesn't have them, buy one- they come in very handy! There are some excellent youtube videos on them and how to use them which basicly amount ot rolling the entire leg a few times 'till you locate the knot, then rolling over the knot a few times before it softens and dispenses.

You may need to do this every day for a few days if its quite sevear. You need to have the roller on the floor, then balance your leg over the roller, lay your leg into the roller (you should be balancing on your elbows and forearms and other leg which will take any excess pressure). It will get better this way if its a muscular knot.

If however its an injury you may need to get help as old injuries can come back to haunt you when you change your exercise regime.