Knee pain is one of the most common complaints among people of all ages, whether from years of physical activity, an old injury, or simply the effects of a sedentary lifestyle. If you’re asking, “How can I get out of knee pain?” the first step is understanding the root cause of your discomfort and taking targeted action to restore function and strength.
Identify the Cause of Your Pain
Before you can fix knee pain, you need to determine what’s causing it. In many cases, knee pain isn’t actually a knee problem—it’s a symptom of dysfunction elsewhere in the body. Some of the most common culprits include:
- Tissue adhesions and knots: Tight, restricted muscle tissue around the knee can create tension that pulls on the joint, leading to pain.
- Weak supporting muscles: Weak muscles often feel tight and restricted, not because they need stretching, but because they lack the strength to support movement properly. This is a protective mechanism, as the body locks down weak areas to prevent injury.
- Poor movement patterns: Imbalances in the way you walk, squat, or move in general can lead to stress on the knee joint over time.
Address Tissue Restrictions
If adhesions and tightness are part of the problem, working on tissue quality is an important step. This can include:
- Soft tissue work: Using tools like foam rollers, massage guns, or lacrosse balls to release tight spots in the quadriceps, hamstrings, and calves.
- Stretching and mobility exercises: Gentle movements to improve flexibility in the hip, ankle, and knee can reduce unnecessary strain.
Strengthen the Right Muscles
Once tissue restrictions are addressed, the next step is rebuilding strength. Weak tissues don’t just cause pain; they limit mobility and stability, making you more prone to injury. Strength training is key, but the approach matters. You need to strengthen the muscles safely and progressively. Here are some of the best exercises to build knee resilience:
Backward Walking and Backward Sled Dragging
- Walking backward engages the muscles and connective tissues that directly support the knee without excessive strain.
- Sled dragging, especially in a backward direction, is one of the most effective ways to strengthen the knee without high impact.
Isometric Exercises
- Isometrics are exercises where you hold a position without moving. They are great for strengthening muscles in a safe and controlled manner.
- Wall sits: If you played high school basketball, you probably remember these. Holding a squat position against a wall strengthens the quadriceps and stabilizers around the knee.
- Spanish squats: A variation where you lean back while holding tension with a band around your knees, helping to reinforce the quads without excessive strain.
Controlled Squatting and Lunging Movements
- Squats, step-ups, and lunges help to restore function by strengthening the muscles around the knee in a full range of motion.
- Start with bodyweight and progress to weighted versions as strength improves.
Expect Some Soreness
One important disclaimer: as you rebuild your strength, you will experience soreness and possibly some joint aches. This is a normal part of the process. Your tissues need to recover from the stress of strengthening them. The key is to differentiate between muscle soreness (which is normal and temporary) and joint pain that worsens over time (which needs to be addressed).
Final Thoughts
Getting out of knee pain isn’t about avoiding movement—it’s about moving better. By addressing tissue tightness, strengthening weak areas, and progressively challenging your muscles, you can restore function and reduce discomfort over time. The key is consistency. Stick with these strategies, and you’ll likely find that your knee pain becomes a thing of the past.