Pain at the front of the knee can often be symptomatic of tight quadricep muscles. This group of four muscles at the front of the thigh extend the knee. Their combined tendons encapsulate the knee cap, or patella, so when the muscles are tight or short it can cause extra tension through the patella tendon often leading to pain and a heightened risk of patella tendinopathy.
Using the central prongs of the manta foam roller helps to loosen tight quadriceps muscles allowing for increased knee range of movement, which can improve performance in sports such as cycling and running.
Foam rolling these muscles after exercise helps to speed up recovery and prevent delayed onset muscle soreness (DOMS) so you can train just as hard the next day.