6 Common Causes Of Knee Pain and How to Fix Them – Part 1

Knee pain sucks, especially if you’re an athlete.  Unfortunately, I see a lot of runners and cross fit athletes with knee pain.  Running and deep squatting already place a...

source: www.healthtap.com

source: www.healthtap.com

Knee pain sucks, especially if you’re an athlete.  Unfortunately, I see a lot of runners and cross fit athletes with knee pain.  Running and deep squatting already place a bunch of stress on the knee and if you aren’t moving properly (ie: good technique) the situation gets worse.  Individuals with knee pain usually present with some funky ways of moving that lead to knee pain.

The only way to get permanent relief is to fix the movements that caused the problem in the first place.

Fortunately for us, in most people with knee pain the poor movement is predictable and fixable!

As with most injuries, once you’re hurt you’ll probably have to take some time off from exercises that bother your knees.  This is a great time to see a physical therapist or chiropractor.   Some soft tissue work and manual therapy is sometimes exactly what the doctor ordered to get this area to calm down and stop hurting.  While the area heals up and your knee pain starts to decrease you can get to work on fixing these common problems.

Obviously, each person is different.  This is the internet and I’m not saying that everyone is going to have the same problems with the same solutions.  However, I see a lot of the same things over and over again with knee pain in this athletic population, and applying these principles have been successful.  If you’ve ever been diagnosed with chondromalacia patella, patellofemoral pain syndrome or IT band syndrome then this article is for you.

Cause #1 – Poor Ankle Mobility

This one is absolutely enormous, especially if you’ve got a history of ankle sprains.  I’d say that most people could benefit from some extra ankle dorsiflexion and those with knee pain usually have significant limitations here.  If you lack flexibility in the ankle (Dorsiflexion) then whenever you squat your knees will end up shifting inward into a crappy position (Genu Valgus).   You’re on the fast track to knee pain city.

The same thing can happen with running.  Basically any exercise that requires a significant amount of ankle mobility into dorsiflexion can cause this problem.  This means lunges, pistols, squatting, running, jumping and landing!

Cause #2 – Poor Foot Stability

I get people ask me about their knee pain frequently and they’ve usually got a history of plantar fasciitis, heel pain or Achilles tendon pain on the same leg. People who complain to me about foot pain often have knee problems too.  The two are linked.

What I’m getting at here is that if you have a lot of pronation (poor foot stability) while standing at rest and especially with single legged exercises like running, we’re going to have our knee move into the same ugly genu valgus position that causes knee pain (notice the runner’s knee coming in and their foot flattening out on the right side).  This excessive pronation is also the mechanism of injury behind heel pain.

This phenomenon will happen during running, jumping, landing and all types of lifting (especially single leg exercises).

What’s important to keep in mind is that our knees are slaves to the foot and hip.  If you’ve got poor movement (poor stability in this case) at the foot, you’ve got poor movement at the knee.  The research supports this too, those with a flatter foot (more pronation) are more at risk for knee pain.  We’ve been wearing shoes to help support our feet our entire lives, is it any surprise that our feet are weak and lack stability?

Cause #3 – Poor Hip External Rotation and Abduction Strength

Please don’t tell me your box jump looks like this.

Sorry for all of the big words.  What this means is that if we are lacking strength in our hips to help keep our knee in a safe position, we’ll find ourself in genu-valgus again.  (Seeing a trend here?)  For a more in depth explanation I wrote all about the subject HERE:

Keep in mind that the muscles in your feet are way weaker then the muscles in our hips.  Of course if we want a shot at fixing the knee we need to attack the issue from both sides (feet and hips).  However, the hips muscles are large and powerful and will most likely have more influence on our knee position then the feet.  (Just my opinion)

Cause #4 – Poor Hip Mobility

The hips are strong and stable joints with many large muscles and ligaments contributing to it’s inherent stability and strength.  Because of this and our tendency to do a ton of sitting throughout the day, they can get extremely tight.

This principle is going to apply mainly to deep squat variations.  If we are tight in our adductor (groin) musculature and limited in hip external rotation and flexion then we’re going to run into some problems.  Limitations here will bring us right back into genu valgum at the bottom of a squat and that’s bad.

Cause #5 – Poor Core Stability

This picture beautifully sums up what’s going on in your legs that lead to knee pain.  Take note of what’s going on with that big bowl shaped bone in the person’s hips called the pelvis.  It’s tilting to the person’s left.

As you can see, this seems to set up a chain reaction for all of the joints below.  Just like we need to address stability at the foot and hip we need to address stability at the core.  When I say core I’m addressing all of the musculature that attaches to the before mentioned bone called the pelvis.  These muscles have a direct effect on the position of our hips and subsequently our knee as well.  For a more in depth explanation of this phenomenon and some corrective exercises click HERE.

Cause #6 – Too Much Weight, Too Many Reps

Your brain is very obedient.  If you tell it to squat 500lbs for 10 repetitions it’s going to try its damnedest.   The only problem is that with fatigue or too much weight we have a natural tendency to break our form.  In the case of the squat our feet flatten and our knees move inward.  This is because your body is looking for extra stability to help lift the weight.

Think about it.  The weight is too heavy to keep a nice arch in your foot so your foot flattens and rests on a bunch of bones all smashed together (Bones are pretty stable right?).  Our knees cave in and we get extra stability from the ligaments in our knee.  Problem solved right?  We get the weight up.  Good job brain, teamwork for the win.

The only problem is that these structures were not meant to bear weight.  Over time we develop pain because we’re stressing structures that aren’t meant to be stressed.  Unfortunately if we do this too often over time we can create permanent damage and some good old knee surgery.  (Meniscus tears anyone?)  Unfortunately our total knee replacements don’t provide us with super human strength yet.

So when we’re looking to correct knee pain we’ve got to take a total body approach.  I love foam rolling and other forms of soft tissue work, manual physical therapy and taping techniques as much as the next guy but…

The only real solution to the problem is going to be fixing the movement that caused the problem in the first place.

Another thing to keep in mind is that we have to be conscious of the total amount of work we are performing throughout the week.  Programming is an enormous piece of the equation.  For a done for you program for crossfit in order to minimize risk injury and maximize performance click HERE.

Next time we’ll go over specific exercises to address these common causes of knee pain.

Part 2 – Part 3

Want to learn more about how to assess yourself or your athletes and find the best exercises so that they move optimally?  Check out Dr. Dave Tilley and my product:

Monkey Method – Movement Essentials

The Ultimate Guide to Understanding and Fixing Technical Flaws in the Handstand, Muscle-up and Olympic Lifts

Until then,

Dan Pope

P.S. If you love exercise and fitness and don’t want to give it up just because you have a few aches and pains then sign up for the newsletter on the top right hand side of the page.  You’ll learn how you can continue to have your fitness pain free by staying up to date with new content as it comes out.

References:

Powers C M. The Influence of Abnormal Hip Mechanics on Knee Injury: A Biomechanical Perspective. Journal of Orthopaedic and Sports Physical Therapy February 2010 vol 40:N 2:42-51

Behnke R. Kinetic Anatomy 2nd Edition Human Kinetics 2006

Macrum, E., Bell, D., Boling, M., Lewek, M., & Padua, D. (2012). Effect of limiting ankle-dorsiflexion range of motion on lower extremity kinematics and muscle-activation patterns during a squat. Journal of Sports Rehabilitation21(2), 144-150. Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/22622377

Barton, C., Bonnano, D., Levinger, P., & Menz, H. (2010). Foot and ankle characteristics in patellofemoral pain syndrome: A case control and reliability study.Journal of Orthopaedic and Sports Physical Therapy40(5), 286-296.

Categories
corrective exerciseInjury PreventionKneeScreening and AssessmentUncategorized
118 Comments on this post.
  • spencer
    14 December 2012 at 10:26
    Leave a Reply

    Just started having knee pain on right side only. Been running in minimal saucony kavaras for 10 months now, under 10 milers without any problems. Been building up to longer runs and ran 18 on Sunday and have had a sore knee all week. Should I get a more cushioned shoe for long runs, like the mizuno wave riders that I use to run in or ease back with these and rebuild mileage?

    • djpope
      15 December 2012 at 10:26
      Leave a Reply

      Oh Boy Spencer, that’s a tough question to answer without more information! I’d have to see how your running looks like first. Do you have a flat foot to begin with? What’s your training program look like? It’s hard to say that just changing shoes will make a difference. I’d have to take a look at what’s happening at your foot and knee while running. It’s always a good bet to work on your foot and hip musculature. Might also be time to take some time off and let things heal. You might have just added too much running at once without enough rest. Hope this is helpful.

  • Steven Baker
    17 December 2012 at 10:26
    Leave a Reply

    I loved running and the enjoyment that it gave me. Sadly, my running days are over because my knees are not as good as they used to be. I am not that old (51) but there are runners that are well into their 70’s still running today. Yes, in my case, the running probably contributed to my problem but it can also come down to genetics. If you are going to run, my suggestion is that you invest in quality footwear and look after your feet as much as you can.

    • djpope
      18 December 2012 at 10:26
      Leave a Reply

      Solid advice Steven, what’s going on with your knees?

      • McKenzie
        27 August 2015 at 10:26
        Leave a Reply

        Not meaning to high jack someone else’s thread but I couldn’t find where to leave a comment. I’m 26 and have had knee pain in both knees since I was 4. Been to doctors multiple times and always been told is growing pains. Clearly not. Lol I’ve been to a general practitioner(recently), physical therapy (for 3 months ending in July) and an ortho today. No answers. … It is sporadic and typically effects one knee at a time but has effected both at the same time. Only played basketball when I was 10 but I was active and always outside. Is a hit and a miss when it’s going to hurt. ..I can sit all day and nothing or walk all day and nothing or I can do either 2 hours and it can hurt pretty bad. Nothing seems to be a trigger or help it besides Tylenol. No tenderness or selling. Physical therapist says I have a pretty increased Q Angle. My knee caps are angled now instead of straight. The ortho said today I’m slightly flat footed. Any suggestions? !

        • djpope
          28 September 2015 at 10:26
          Leave a Reply

          Have you been diligent with a home exercise program from your therapist for the past several months? I can’t make recommendations over the internet and the best case would be to follow up with the doc / therapist.

  • luciano toledo
    23 December 2012 at 10:26
    Leave a Reply

    My friend I am typing from Brazil. I was looking for some data about Chondromalacia patela and I took a look at the article Chondromalacia patela Exercises (http://www.livestrong.com/article/415235-chondromalacia-patella-exercises/).
    I have a doubt and I wonder if I could ask you about deadlift exercise. In your article you say “…The deadlift and its variations can be performed with chondromalacia patella when done correctly…”. That´s ok, but how I am Brazillian I would like to know if when you say Deadlift is about normal and romain deadlift.
    I am 43 years old and a bodybuilding for 23 years. I have Chondromalacia and I love doing normal deadlift.
    Should I keep deadlift in my routine, since I have removed squats and other legs exercises?
    Thanks a lot

    • djpope
      23 December 2012 at 10:26
      Leave a Reply

      Luciano! Great to hear from you buddy. Chondromalacia patella is a condition where the patella (knee cap) does not track along it’s path properly during movement. Think of the patella as a train on train tracks. if it doesn’t track properly the undersurface gets a bit frayed, inflamed and painful.

      The way to fix this is by fixing the movements that are causing poor patellar tracking in the first place. Improving ankle mobility, foot stability, hip external rotation strength and technique are all ways of fixing this issue. Deadlifts tend to a bit easier on the knees then squats and lunges so I’d definitely keep them in! Just make sure your knees aren’t coming in and your feet aren’t flattening out while you perform them, especially if your knees are bugging you.

      Hope this helps and great to hear from you! – Dan

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    29 December 2012 at 10:26
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  • scipy.org
    10 March 2013 at 10:26
    Leave a Reply

    Greetings! Very helpful advice within this article! It’s the little changes that will make the biggest changes. Thanks for sharing!

    • djpope
      10 March 2013 at 10:26
      Leave a Reply

      Thank you very much

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  • http://cambogiatrimblog.net
    17 June 2013 at 10:26
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    Hello there! I know this is kind of off topic but I was wondering if you knew where I could find a captcha plugin for my comment form?

    I’m using the same blog platform as yours and I’m having problems finding one?
    Thanks a lot!

    • djpope
      17 June 2013 at 10:26
      Leave a Reply

      Hello!

      Sorry, I am by no means very technically savvy. I use jetpack and also akismet. Seems to work with me. I don’t get a ton of comment spam.

      Hope this helps,
      Dan

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    26 November 2013 at 10:26
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    […] 6 Common Causes Of Knee Pain and How to Fix Them – Part 1 … http://fitnesspainfree.com/pronation and genu valgus 6 Common Causes Of Knee Pain and How to Fix Them Part What I'm getting at here is that if you have a lot of pronation (poor foot stability) while standing at rest and especially with single legged … […]

  • daniela
    9 December 2013 at 10:26
    Leave a Reply

    hi im 16 years old and i have bad pain in my right knee and only my riight knee, it hurts extremly when i bend it and keep it bended also when i push on the bone it hurts aswell. idk what it is. but its messing up my running schedule. i usually would run 2 or 3 times a week but now i have barley went running in about 2 months since this pain

    • djpope
      19 December 2013 at 10:26
      Leave a Reply

      Knee pain is very common in athletes your age! I’d recommend seeing a good therapist or a local sports medicine doc, good luck!

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  • Tiffany
    8 April 2014 at 10:26
    Leave a Reply

    I have been doing crossfit for just over a year and have just increased my training to about 15hours a week, over the last few months my knee ps have started making a grinding noise which had no pain but then turned to an uncomfortable feeling as something was grinding or clicking then I couldn’t squat to parralel or below with what I can maybe make out to be a catching feeling ( really painful) it went away slightly and it’s now back to grinding and clicking and not comfortable and I also have knee pain just below my knee cap more medial, it hurts if I lock my knee back or stand on 1 leg and also when walking.
    Do you have an idea of what this could possibly be?

    • djpope
      20 April 2014 at 10:26
      Leave a Reply

      Hey Tiffany, my best advice is to get an eval from a smart therapist, chiro, doc etc. What jumps out at me is the training volume (15 hours per week). That is quite a bit. Did you slowly increase that over time? Any reason for such high volume?

  • Kate Mays
    26 May 2014 at 10:26
    Leave a Reply

    Hi! The information you provide is top notch! Thanks for all the great info. If possible, would you kindly give me some insight and your opinion? I have seen SIX physical therapists and SIX orthopedists for my knee problem, and I kid you not, each one has a radically different idea of what causes my knee pain! Why is there such lack of consensus in this field? Briefly my info: MRI shows condromalacia on left knee, moderate uni-compartmental osteoarthritis on right—only under the knee cap–no other parts of either knee affected. Knee pain is new, but have decades of severe sacroiliac hip pain. Have super high and strong arches. History of dance, running, hiking, excessive stair climbing and lunges. Each of the 6 physical therapists (and docs) I’ve seen completely contradict what the others said!! So, physical therapist 1, says: “weak quads, strong gluteous;” p.t., 2 says “strong quads, weak glutes, flat butt,” (The flat butt comment was just plain crazy as I have one to beat Kim Kardashian!, LOL); P.t. 3 says “sway back, walk with legs too far apart and don’t bend knees enough is total problem;” p.t. 4 (only one with a doctorate) says I “walk just fine, just need to stretch psoas, and careful how climb stairs;” and p.t. 6 says adamantly that “everything is okay except my ankles are weak and I pronate to an extreme and supinate too–and that is the total cause of knee pain! ” (I am hyper flexible is why my ankles move around some–have extra high rigid arches and do NOt have weak ankles!) What would you believe if you were me? If I see more P.t.’s and docs they’d all probably have yet more disparate ideas! Thanks for any ideas you might be willing to share!
    Kate

    • djpope
      9 June 2014 at 10:26
      Leave a Reply

      Hey Kate, try not to get too frustrated. The bottom line is that finding the cause of your pain is multi-faceted and could be coming from a lot of different areas. Treating the foot, ankles, hips and core are two common and documented treatments for anterior knee pain as well as quad strengthening. Modifying the way you exercise and move are also some common treatments. I wouldn’t get frustrated. Try your best to assimilate their advice and use what works best and discard the rest. Best of luck and keep me updated on your progress.

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  • Rick
    24 June 2014 at 10:26
    Leave a Reply

    I am a 57 y/o male, 18+months ago I had surgery in my left knee for a meniscus tear. I was most worried that I might have a loose body, which I had experienced in my right knee, which had done considerable damage to my articular cartilage in that knee. The surgeon said he saw no sign of a loose body in my left knee and removed a portion of the frayed meniscus. Since the surgery, I have had more pain than ever in my left knee. It throbs and keeps me up at night and often makes a clicking noise when I extend my leg. After the click, I will feel some relief, but then the pain builds again until I extend my leg for the next “click”. I have been back to the surgeon and he injected cortisone, which improved only slightly and lasted only a short time. I saw another ortho surgeon who injected a synvisc lubricating material into the knee. It gave me some relief, but again has worn off. It seems to hurt most when I am trying to sleep or sitting for prolonged periods and is only painful during exercise or walking part of the time. I am losing sleep and feeling hopeless. Any suggestions?

    • djpope
      10 August 2014 at 10:26
      Leave a Reply

      Hey Rick, hopefully this isn’t still bugging you too badly. Have you attempted therapy at all? If the issue really was meniscusa nd not an arthritic condition then therapy could help.

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  • Ritu
    25 July 2014 at 10:26
    Leave a Reply

    I am not a very gym or machine person. I have stayed fit with dancing, eating healthy and doing nature walks and yoga.
    However got a baby last year (most beautiful child!) and have been too busy to look after myself.

    So decided to join the gym and use a trainer (who is very good but not very well versed with knee pains).

    I have this sharp in in my right knee while squatting or using a cross-fit bike. I do not get the pain while rowing or biking while sitting or even while I am jogging on the tread-mill. But just when I am squatting, or on cross-fit bike.
    In my daily life i feel the pain while getting out of the chair or bending to talk to the baby or lift her.

    any ideas on what it could be?

    • djpope
      10 August 2014 at 10:26
      Leave a Reply

      Sounds like generic anterior knee pain. Talk to your doc and see if you can get a script for therapy. They should be able to help you out.

  • tandra
    31 July 2014 at 10:26
    Leave a Reply

    Hello! Great info here! I have been doing Crossfit for 8 mths. now. Love it! I was diagnosed with Plantar fasciitis in both feet 2 years ago. I went to a Chiropractor and he used a K light laser therapy. I am 100% pain free in one foot and about 85% pain free in the other. I got some new orthodics and was feeling great. About 2 mths ago I started having some mild pan in the tip of both knees. J just wondering if I should try some knees guards or braces or maybe it’s my shoes?

    • djpope
      10 August 2014 at 10:26
      Leave a Reply

      It could honestly be coming from a variety of different areas. Best case scenario is to get an eval from a therapist/chiro/doc you trust.

  • Dan
    6 August 2014 at 10:26
    Leave a Reply

    This is great. Thanks!

  • Brody
    11 August 2014 at 10:26
    Leave a Reply

    Hello, excellent article. I really hope you have time to answer my question this has been an issue for some time now. I am going to try to give you as much information as possible so you are able to get a good sense about what may be causing this problem.

    I am 16 years old, have been weightlifting now for about 8 months solid, but I am having chronic knee pain. I do pronate significantly in my left foot, but also to a lesser degree in my right foot. I wear orthotics, though not when I squat (I use a wrestling shoe at the gym). I do not have knee pain when I squat, but a day or two after I do notice knee pain. Much more so in my right knee than left, but both do hurt.

    3 months ago I pulled my hamstring playing rugby, though I had been experiencing knee pain before this. Before my injury I was squatting 135lbs @ 125lbs body weight for 8-12reps consistently. During the time that I was recovering I did not do any leg exercises at the gym. Only a couple stretches for my hamstring. However I still noticed significant pain in my knees. I played a lot of video games with my feet up on a recliner for almost 2 months. Could this also be part of the problem? I have not sat this way for at least 3 weeks now but my knee pain seems to only be getting worse.

    I also do not notice generally notice the knee pain while squatting, but definitely do feel it when doing leg extensions on a machine.

    It is summer and I am wearing flip-flops instead of my shoes with orthotics. Could this be part of why I am experiencing this pain? I want to blame my over-pronation for this but my right ankle pronates less than my left and yet most of my pain is in the right knee.

    It has been so bad lately that I’ve been trying to use an anti-inflammatory cream and voltaren emulgel but neither are working and even if they did that does not solve the problem. Today was my first leg day in almost 3 months and I decided to only go up to 115lbs squat for reps. I fear doing more leg work with the problem not yet solved will only aggregate the issue. Please help!!

    • djpope
      7 September 2014 at 10:26
      Leave a Reply

      Hey Brody, first advice is to go see a doc / therapist. Secondly I’d try to find someone good to take a look at your squat. I’d also modify things that hurt and take some time off of that knee to see if that helps. It would help to find a professional / coach to set you up on a weight training rpogram that fits your goals and doesn’t hurt.

  • wendy
    27 August 2014 at 10:26
    Leave a Reply

    Diagnosied with Runners knee 9 months ago. Went 2 months for therapy.
    Everything O.K. till now. Was unusually active at home doing routine
    housework for 2 days. On 3rd day, having pain in both knees, both sides,and bottom front. On the occasion. l noticed when doing housework, lwas doing
    alot of twisting and turning and pivoting. Which l normally wouldn’t do.For
    2 weeks have been resting knees, doing physio ex., a couple small walks.
    Doing O.K. til l went for a longer walk, and made pain worse. Pain seems to be
    mostly on the sides. Almost like pulling??

    • djpope
      7 September 2014 at 10:26
      Leave a Reply

      Have you spoken to your therapist about this?

      • wendy myers
        7 September 2014 at 10:26
        Leave a Reply

        Went to Doc. He says l have irritated (something?) lt is the inside of the knee not the outside. l told him l had felt some instability in the knees. He said wear braces for 2,3 weeks. l am doing my physio exersices on a regular
        basis, to keep knees flexable and stronger. Wear my braces for a while, and see how it goes, that’s all l can think to do. Any other suggesstions????

        • djpope
          7 December 2014 at 10:26
          Leave a Reply

          Hey Wendy, give me some more info on the injury and maybe I can help.

  • Brian
    2 September 2014 at 10:26
    Leave a Reply

    Hey Dan, this is some fantastic info. I’ve been having knee problems since the beginning of the year and haven’t quite been able to figure out the issue. It hurts after I’ve been inactive for a while, and when significantly flexing my knee, but it actually feels the best when being active. I’ve been working on general leg/hip flexibility and body-weight leg strength exercises. Do you think there are other things that I need to address? I was reading the causes above and none of them sound like my situation.

    • djpope
      7 September 2014 at 10:26
      Leave a Reply

      Hey Brian, those are just some of the things I would check if you were in my clinic. In all honesty getting checked out by someone in person is much preferable to trouble shooting online. Go talk to a professional and then get back to me.

  • Adnan ELsayed
    15 December 2014 at 10:26
    Leave a Reply

    Hi my friend

    Iam from Egypt

    Iam 101 kg and losing weight and playing strength training ( 5 x5
    program …etc)

    I had very small pain in my knee and went to doctor and made X- ray
    and he informed me that i have very little knee Osteoarthritis and he
    even told me if you got 10 doctors , five will say that i have little
    knee Osteoarthritis and five will say i do not have knee
    Osteoarthritis.

    Also he informed me that i must lose weight and iam already losing.

    Iam asking about barbell squat workout and deadlift workout ? Can i play them ?

    Or i will not be able to play them in my whole life even if lost weight ?

    • djpope
      22 December 2014 at 10:26
      Leave a Reply

      It depends on whether or not you have pain while performing those exercises. Do you have access to physiotherapy?

      • Adnan ELsayed
        22 December 2014 at 10:26
        Leave a Reply

        thanks for reply
        i do not have any pain in my knees
        and went to a dr of physiotherapy and he saw the x rays and checked up my knees and informed me that my knees are good
        but he do not like squat exercises……etc

        • djpope
          23 December 2014 at 10:26
          Leave a Reply

          Well, I don’t see a reason why not to perform these exercises properly then. I’d find a good coach or training partner, find some good programming that fits your goals and blends with your sports activities and get after it.

          • Adnan ELsayed
            23 December 2014 at 10:26

            thanks

  • Adnan ELsayed
    15 December 2014 at 10:26
    Leave a Reply

    Hi my friend

    Iam 101 kg and losing weight and playing strength training ( 5 x5
    program …etc)

    I had very small pain in my knee and went to doctor and made X- ray
    and he informed me that i have very little knee Osteoarthritis and he
    even told me if you got 10 doctors , five will say that i have little
    knee Osteoarthritis and five will say i do not have knee
    Osteoarthritis.

    Also he informed me that i must lose weight and iam already losing.

    Iam asking about barbell squat workout and deadlift workout ? Can i play them ?

    Or i will not be able to play them in my whole life even if lost weight ?

  • Sara
    4 January 2015 at 10:26
    Leave a Reply

    Hi! Thank you for an informative article. My knees hurt when I am resting, as in laying in bed. Some days they ache so much that I have trouble going to sleep. While being active, such as walking or bending, my knees hurt minimally. and sometimes not at all. Do you have any suggestions for me? Waiting for your response, Sara

    • djpope
      5 January 2015 at 10:26
      Leave a Reply

      How old are you? have you been to a doc?

  • armando
    31 March 2015 at 10:26
    Leave a Reply

    Hi nice article look I have been training for 3 years
    Doing the programs of p90x and insanity they are the kind of cross fit ,and some
    Others likewise but its been a while that I been having some knee pain and burning it requires lots of jumping and squats lots of pull ups and push ups
    When I started to feel some pain I bought better tennis shoes whit lots of cushion, knee support pads and star drinking glucosamine the pain hasn’t
    Got much better but the good thing hasn’t getting worse but it still there what do you thing I need to do now? By the way I have some flattened foot not completely flat just some

    • djpope
      14 June 2015 at 10:26
      Leave a Reply

      Well, have you tried any of the exercises in the article series. Best case scenario is to see a professional who can figure out where the source is coming from and then watch your technique during all of your exercises (a competent trainer can do the same once you’re out of pain again).

  • Chas
    21 June 2015 at 10:26
    Leave a Reply

    At work moving equipment heard a pop in my knee hurts on the inside and hurts above the knee cap hurts when I stand after sitting or driving really troubling

    • djpope
      21 June 2015 at 10:26
      Leave a Reply

      Did you see the doc?

  • Autumn
    26 June 2015 at 10:26
    Leave a Reply

    Hey I’m 17 and all I do is walk pretty much so when we were without a car we were walking and I guess I pulled something in my knee and I couldn’t walk for awhile and now my left knee is still bothering me it hurts and it feels swollen what should I do?

    • djpope
      28 September 2015 at 10:26
      Leave a Reply

      Best case scenario is to go see a medical professional in person. Does it still hurt?

  • Nadia
    7 July 2015 at 10:26
    Leave a Reply

    My knee started hurting after I landed in a weird position. I can walk on it fine though. It just hurts really bad if I am sitting and getting up. I didn’t go see the doctor because my mom doesn’t want to pay and anyways she is a doctor. Before I went to bed I put an ice pack on my knee after wrapping it. The next day it still hurts ! But I also don’t want to take a break from gymnastics ! What should I do ?

    • djpope
      28 September 2015 at 10:26
      Leave a Reply

      Best case scenario is to go see a medical professional in person (probably your mom?)

  • harsh
    8 July 2015 at 10:26
    Leave a Reply

    hi djpope i am from india i used to play a lots of football and had a habit to knock my knees inwards for several day it was ok but a month after one month when i started playing my knees started paining on the right side it was morning when they started paining. at evenings it did not pain at all. but after some time it started paining both the times on right sides of both the knees. they started paining in walking . when i used sleep in day time after waking up when i used to walk it was so hard that could not walk at all . i first tried homeopathic no relief, aelopathic releif while walking but after two months when i ran first time it pained . now i am having a treatment from a local muslim guy it is a bit of releif but same problem it pains while running.
    you are hope i have wasted a lots of money , i am 13 years old i can show you how i run walk and how my knees look please reply to my email thanks

    • djpope
      28 September 2015 at 10:26
      Leave a Reply

      Best case scenario is to go see a medical professional in person

  • The Definitive Article on Fixing the Pistol: Part 2 – Stability, Practice and Accessory Work | FITNESS PAIN FREE
    19 July 2015 at 10:26
    Leave a Reply

    […] I end up treating this at my clinic.  Now, valgus can happen for a large variety of reasons.  I’ve written about this extensively HERE.  The idea is that we’ve got to promote people having their knees track over their toes […]

  • julu
    24 July 2015 at 10:26
    Leave a Reply

    sir,I was I was injured in my knee about 1 year before.that time I slipped hard and injured my knee and it shallowed for about 10 days that I couldn’t walk properly.then gradually it healed that there was some internal pain,I could feel that time and I neglected it.
    and now after 1 year of that incident I can feel that when I am walking sometime It is some lock in my knee ; cramped. but physically there is no sign of knee shallow or nothing else,the two knees are exactly same in appearance.
    but I am feeling it lock itself in my right knee,which was injured.
    so please sir suggest me what to do.awaiting ur quick response.tjank u.

    • djpope
      28 September 2015 at 10:26
      Leave a Reply

      Best case scenario is to go see a medical professional in person

  • nafil
    14 August 2015 at 10:26
    Leave a Reply

    Dear Sir, I am having a pain in left leg since 3 weeks. I am able to walk properly. But as soon as I start to relax I feel pain on my leg and my knees. While sitting on my chair in office I feel my leg heavy with a bit pain. I am performing my day to day activity normally but while relaxing I feel pain. My age is 33 and my weight is 80 kgs. Pain for 3 weeks is the first time for me. Please advice me.

    • djpope
      28 September 2015 at 10:26
      Leave a Reply

      Best case scenario is to go see a medical professional in person

  • Mckayla
    14 September 2015 at 10:26
    Leave a Reply

    My lefts knee hurt when I try to sleep I mean I can’t walk or move at all I try heat ice rest new shoes and stretching nothing works it’s mainly when I go to cross country practice but they have me sit out when it hurts

    • djpope
      28 September 2015 at 10:26
      Leave a Reply

      Best case scenario is to go see a medical professional in person

  • raj
    25 September 2015 at 10:26
    Leave a Reply

    sir i am 18 yrs old. i hve a pain in my knees and cracking sound . what should i do?

    • djpope
      28 September 2015 at 10:26
      Leave a Reply

      I’d go to the doc first and foremost.

  • Abhinav
    7 October 2015 at 10:26
    Leave a Reply

    Hi Sir, I was getting ready for my office, I pulled up my jeans and suddenly my left knee pops inside and gave me hell of a pain similar to a broken bone. That left me unconscious for 2-3 minutes. Walking properly with a bit of sprain, I sprayed one anti inflammation for joints and went to office thinking its just not that major. After getting back at home I stretched and sat on squat position to ease it, and it got worse suddenly. I am not able to walk properly now, will see the doc tomorrow. just need to ask what had happened and is this curable with medications and proper exercise without any serious operation or anything. Thanks for your time.

    • djpope
      1 November 2015 at 10:26
      Leave a Reply

      How did the doc visit go?

  • Meghana
    18 October 2015 at 10:26
    Leave a Reply

    Sir I am 16 years old and I am a tennis player and I have been working out for two to three hours daily and I am overweight. I started experiencing knee pain in my right nee after doing my half sit ups exercise so I gave rest for one week and it was all fine and came back into practice doing light fitness without half sit ups and exercises which puts pressure on my knee but after two days again I am experiencing a sort of pricking pain in my knee when I get down from steps and when I put pressure on my knee.My knee pain started only after doing the Half sit ups. What’s the problem sir and how can I cure it.
    I would also like to inform you that first time when I got pain I consulted a doctor and he said you are fine its just a soft tissue injury and you can get back in to activity but avoid sit ups.
    But after getting back into activity, two days later I am experiencing this pricking knee pain.
    Eagerly waiting for your suggestion sir
    Thank you.

    • djpope
      1 November 2015 at 10:26
      Leave a Reply

      If it hasn’t gone away I’d revisit the doctor or find a good local therapist

  • Mansi
    29 October 2015 at 10:26
    Leave a Reply

    Hi..I have lots of pain in my left knee…actually I have been sitted continously on one feet for 4 to 5 hours yesterday… May be therefore I have lots of pain… Am I ryt??? If am ryt then what would I do???

    • djpope
      1 November 2015 at 10:26
      Leave a Reply

      I’d go see your doctor

  • Adriana monterrubio
    21 January 2016 at 10:26
    Leave a Reply

    Hello I’m 17 I run cross country and track and field in high school Since that’s year in track I had a horrible hip and knee pain I tried to ignore it but it got worst and my “IT band” got tighten so I was off for the whole season since I was limping since I got better I been having horrible knee pain and in points my hip gets tighten but I get scared I might get injured again sometimes I can’t stay standing up I have to lay down because of my pain even when I go up stairs it hurts , I’m planning to take victims is that a good start? And also I took therapy but it didn’t help . I’m going take out blood to see what’s up with my knee but do u have any opinion on this

    • djpope
      31 January 2016 at 10:26
      Leave a Reply

      What did you do for therapy? It’s certainly not an instant fix and requires the right therapist and patient connection as well as patience. Why didn’t the therapy work? Why did you stop?

  • Jon
    29 January 2016 at 10:26
    Leave a Reply

    Hello.. I have been lifting heavy weights for quite sometime now. Over the last month I have never squatted a much weight/volume in my entire life. About a week ago I began to wake up with sore knees. The soreness is felt the most when I drop down to squat (even if it is just a body weight squat). Any ideas on what I can do to help fix this? I’ve done the foam rolling and I have laid on a laccrosse ball as well. If you could get back to me that would be fantastic. Thanks.

    • djpope
      31 January 2016 at 10:26
      Leave a Reply

      Jon, definitely go see a professional

  • Raja Thiru
    29 January 2016 at 10:26
    Leave a Reply

    Hello, I am 55years male and basically healthy and doing walking everyday and has normal life style. I went for long drive recently. But suddenly I find after squatting for a while or longer my right knee dont get into normal stance, to stand up, though I dont have any pain but to get back normal position it takes few seconds to several seconds. I suspect whether it is an indication for larger problem to come later!
    However I wish to know the reasons basically (to know the reasons of physiology).
    how to overcome or to become normal and look for expert suggestions… thanks

    • djpope
      31 January 2016 at 10:26
      Leave a Reply

      Best case scenario would be to see an expert and get a full evaluation. If you want a good explanation of how pain works in the body I’d recommend “Why Do I Hurt?” by Adriaan Louwe. Explains the neurophysiology of pain in an easy to understand way.

  • Emily-June
    11 April 2016 at 10:26
    Leave a Reply

    Hi there,

    I was wondering if you have any ideas of what could be wrong with my knee (my left). I am 14 years old and have been dancing since I was 6.

    As well as dancing, I also run for my school athletics but recently I had a dance show and ever since my knee has been giving me pain of both of these sports.

    When I run I got the sudden feeling that my knees are about to give away. Also after sport my knees are very hot and swollen looking. Any suggestions of what could be wrong with my knee? Thanks

    • djpope
      5 August 2016 at 10:26
      Leave a Reply

      Could be quite a bit of things. Definitely talk to your parents and head to the doc.

  • Isaac
    19 April 2016 at 10:26
    Leave a Reply

    Hello sir.. I got a pop sound on my right knee when playing on a soccer field.. Due to an over stretching of the leg to save a pass from an opponent.. In the last one year have been struggling to be back on field..now is like my right calve are not in position and a little pain inside of my right knee.. Please help me.. From nigeria

    • djpope
      5 August 2016 at 10:26
      Leave a Reply

      Have you seen a doc?

  • gombu sherpa
    2 June 2016 at 10:26
    Leave a Reply

    sir i am a 27 yrs old i am too suffering from knee pain i cant stand longer. but the reason of knee pain is i am a football player since many days i have a pain but in the same knee i had a small accident then it starts paining regular.please tell me how to get relief from it. thank you

    • djpope
      7 June 2016 at 10:26
      Leave a Reply

      Have you seen a doctor gombu?

  • Chris
    8 June 2016 at 10:26
    Leave a Reply

    I was diagnosed with Multiple Sclerosis in 2007, up until about 1’year ago I was doing pretty good. Lots of knee pain and balance issues (neuro doesn’t see any lesions on mri to suggest these problems) Basically hurts my knees to stand for any amount of time, then walking becomes difficult. Thoughts?

    • djpope
      9 June 2016 at 10:26
      Leave a Reply

      So the doc doesn’t think the knee pain is related to MS? The best solution is to be seen in person but this articles goes over a few things I’d assess if I was able to evaluate you.

  • Ed
    12 June 2016 at 10:26
    Leave a Reply

    When I try to stretch, pulling my left foot back toward my butt to stretch my left quad I have to stop because eof pain inside middle of my knee more toward the back of the knee. when I stretch slowly for a while I am able to pull it all the way back.

    • djpope
      15 June 2016 at 10:26
      Leave a Reply

      If you’re getting pain with any of the stretches I’d stop it. Best to see a qualified professional to troubleshoot before stretching into pain.

  • counterstrike
    19 June 2016 at 10:26
    Leave a Reply

    I love the content on your site. Many thanks!.

  • Muhammad Uzair
    23 June 2016 at 10:26
    Leave a Reply

    My age is 21 and when I do sit ups I feel pain in knee behind the knee cap some time in right leg and sometimes in left. And my knee cap is also seems very loose. Please help me

    • djpope
      29 June 2016 at 10:26
      Leave a Reply

      Hey Muhammad, have you seen a doc?

  • Dr. bani roy
    14 August 2016 at 10:26
    Leave a Reply

    I am a 60-year old woman from India. I do yoga regularly but of late, I am finding it difficult to perform vajrasana, the thunderbolt pose, which entails folding the legs at the knees and bringing the hips to rest on the heels. I have knee pain with slight swelling. It seems to be a family thing. My mother had the condition and my sister has also developed it lately.I am underweight, so that is not the problem. I am a Chemistry professor and have to stand for long periods in the classroom and the lab. Any suggestions?

    • djpope
      21 October 2016 at 10:26
      Leave a Reply

      Any of the 6 common causes I spoke about in the article series could be a contributor. Strengthening in general is something that helps knees. (quads, hips, hamstrings). Best case scenario would be to see a physio to guide you through this process.

  • Shreyan Chakraborty
    1 September 2016 at 10:26
    Leave a Reply

    I am 21 and have suffered from left knee pain for a while.Doctor suggested chiro but that did not work out.One thing I have noticed that when I walk my left knee tracks inwards and ankle gets pronated too much.Friend suggested something called a 5 inch knee to wall test which I failed(could not touch left knee but touched right knee easily).Thoughts?

    • djpope
      21 October 2016 at 10:26
      Leave a Reply

      Having limited ankle mobility can lead to knee pain. Google my knee article series on knee pain. Have you followed through with a thorough strength training program with chiro?

      • sundae
        23 October 2016 at 10:26
        Leave a Reply

        I’m 16 and my knee hurts when I’m at work I squat to get the boxes and as I try to get up it start hurting I’m 5’4 and 219 pounds could it be my weight?

        • sundae
          23 October 2016 at 10:26
          Leave a Reply

          I’m 16 and my knee hurts when I’m at work I squat to get the boxes and as I try to get up it start hurting I’m 5’4 and 219 pounds could it be my weight?

        • djpope
          1 November 2016 at 10:26
          Leave a Reply

          Weight could be part of it. Generally pain can creep up when your body isn’t prepared for the stresses you place on it. How you get down to pick up boxes can be a player as well. Have you seen a physio to help you out?

  • Rich
    4 September 2016 at 10:26
    Leave a Reply

    Hi my knees have been cracking and when I put my hand on them u can feel a grinding feeling. I am 42 years old about 25 year history of playing sports basketball and hockey knees cracking since high school. Was diagnosed with osteoarthritis at age 32 only had my spine xrayed turns out I have ankyling sponditis, runs in my family just in the last yeah my knees right hip and both feet are very painful. Especially the right hip I can’t walk on it at all my family doc put me on anti inflammatory and pain meds but that doesn’t even help. Maybe you can help me

    • djpope
      21 October 2016 at 10:26
      Leave a Reply

      Have you seen a good therapist / chiro to guide you through some rehab?

  • raghav joshi
    10 November 2016 at 10:26
    Leave a Reply

    Sir, I play football daily.. but i dont eat well.. most of the time junk food but now am start eating good but knee pain all the time….even if i dont play for months still my knee pain i cant do squats :/ am just 20 years old ….and am not very fat what can i do :/

    • djpope
      2 January 2017 at 10:26
      Leave a Reply

      Well, reading this article is a start. the other good thing would be to find a smart therapist to help guide you.

  • Jitu Mule
    10 December 2016 at 10:26
    Leave a Reply

    Good morning Dr.
    This is jitu Mule from India. My left knee start pain before some days around 5-6 days on 1st it was bit day by day the pains grown up now it’s horrible painful what should I do for cure?

    • djpope
      2 January 2017 at 10:26
      Leave a Reply

      Well, I think this article is a start. The most important thing is to first stop doing things that really aggravate the knee and see someone who can evaluate you.

  • Mansi
    15 February 2017 at 10:26
    Leave a Reply

    Hi
    Its a very helpful article, My name is Mansi and I am 28 years old. I have never had any specific problem with my knee just until last month. I started to have pain in my knee and all of a sudden i could not bend on my knee’s, it went away in few days and I completely forgot about and yesterday it came back my knee felt so stiff and painful that i could barely move.
    I know one of the reason could because I am overweight and I have started to work on my diet, could it be a possibility of some sort of other problem ??

    Kindly help

    • djpope
      27 February 2017 at 10:26
      Leave a Reply

      Sounds like it’s been irritated but getting better. Best case is to see a health care provider if it doesn’t improve.

  • mOHammed.ghihan
    20 March 2017 at 10:26
    Leave a Reply

    HI DJPOPE,I’M MOHAMMED.GHIHAN AND I AM 17 YEARS OLD.FOR THE PAST 1-2 MONTHS I HAVE BEEN EXPERIENCING SERIOUS PAIN IN BOTH KNEES WHILE RUNNING, PLAYING BASKETBALL AND MANY SPORTS RELATED TO RUNNING.I DON’T KNOW WHETHER IT IS BECAUSE OF MY BAD LANDING WHILE JUMPING OR NOT JUMPING PROPERLY.ACCORDING TO RESEARCH I THINK THIS MIGHT BE “PATELLAR TENDONITIS”.I HAVE BEEN USING ‘OMEGA OINTMENT'(link here–http://imshopping.rediff.com/imgshop/800-1280/shopping/pixs/936/o/omegaoaun._omega-pain-killer-liniment.jpg) SO THAT THE PAIN WILL BE LESS BUT THERE IS NO EFFECT.I GUESS YOU KNOW WHAT IS THE PROBLEM AND HOW TO CURE IT(does knee guard help).PLEASE LET ME KNOW ABOUT THIS ASAP.

    • mOHammed.ghihan
      20 March 2017 at 10:26
      Leave a Reply

      AND I ALSO HAVE LITTLE SWELLING ON BOTH MY KNEES

    • djpope
      29 March 2017 at 10:26
      Leave a Reply

      Definitely go see a doctor

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