Knee Pain: Common Causes and How to Manage it

Knee pain is one of those commonly injured areas that most people just “deal with”.  But exercise selection and proper recovery techniques can help.

Like many of the “aches and pains” experienced today, they can be relieved and managed by simply:

1.)  Stretching/Mobilizing the areas of the body that are overactive/tight


2.)  Activating/Strengthening the areas of the body that are underactive/weak

If you have knee pain, it is typically not because you “have a bad knee”.  Instead, look to the joints and muscles that surround your knee.   Remember, knee pain is the symptom, not the cause.

Check your ankle mobility:

Your ankle is designed to be mobile. Lack of motion could be caused from:

-       Overuse (running long distances, playing multiple sports, etc.)

-       Injury (ankle sprains, fractures, displacements etc.)

A simple test you can try to see if your ankle mobility may be a culprit for knee pain is to take a staggered lunge position as shown with your front toe 4 inches away from the wall.  Keeping the front foot flat, touch your knee to the wall in front of you.  If you are unable to do this, your ankles could use some more mobility.

To improve your ankle mobility, try the following sequence:

1. Calves - watch video

377. 3-Legged Dog  - watch video

280. Heel-to-Toes - watch video

Check your hip mobility:

Just like your ankle, your hip needs to be mobile in sport and life.  Poor hip mobility in part discussed in last months newsletter, can often lead to the overuse of the muscles in the front of the legs, the quads.  These big and commonly overused muscles can add to knee pain by pulling on the knee joint, throwing it off its track.

Try this sequence to open your hips, and stretch/release your quads.

4. Quads- watch video

14. Rear Foot Elevated Quad/Hip Stretch - watch video

285. Cook Hip Lift  - watch video

Strengthen your backside

At this point, forget the squats and lunges and focus on building your backside (glutes and hamstrings).  By strengthening these areas, not only are you countering the overactive muscles by strengthening the underactive ones, you are also actively stretching the overused muscles at the same time.  Check out:

263. Bodyweight Glute Bridge  - watch video

443. Supine Bridge Knee Single Leg Lift - watch video

269. Dumbbell Romanian Dead Lift - watch video

The combination of stretching the overused and tight areas while strengthening the weaker and underused areas is the best way to manage joint pain.  Consistency is key.  Order your program today and have a Peerless coach design it for you.


Chris Campbell

Chris Campbell - CEO and Co-Founder Through my passion to forge myself into the best athlete possible, I developed a love for performance training. I learned and experienced that with the right training and the right coach, any athlete can change their body and maximize their performance. The passion I experienced as an athlete trying to find the best training regimen to achieve all my goals was the foundation for starting Peerless Athletics. I began a journey to find the “Holy Grail” of training by learning from great coaches and combining the best parts of each system into one complete training system: Peerless Athletics. I have personally been trained by the best performance coaches in the country including: - Mike Boyle (Director of S&C for the Boston Red Sox) - Dennis Logan (Head of NFL Combine Prep Program at EXOS) - Keenan Robinson (North Baltimore Swim Club and Michael Phelps’ SC) - Rob Oshinskie (Owner/Founder of Victory Sports and Performance) - Joel Saunders (Director of Adult Performance Training at EXOS) - Dennis Keiser (Owner/Founder of Keiser pneumantics) - Rob Taylor (Owner of Smarter Team Training) - Mike Gittleson (Fmr. U. of Michigan S&C Coach) - Augie Maurelli (Fmr. U. of Delaware S&C Coach) - Scott Moody (Owner/Founder of AthleteFIT) - Kevin Boyle (Director for Explosive Performance) - Chris Gorres (Regional Director for Explosive Performance) Athletic Accomplishments: As a walk-on at the University of Delaware, I beat the odds by earning a starting position and a full athletic scholarship. I played fullback/h-back and linebacker for the Blue Hens from 2009-2011. In 2010 we won our conference, the CAA, and went to the D-1 FCS Championship Game. After college, I used the Peerless Athletics Training System to improve my combine stats dramatically. I was invited to the NFL Super Regional Combine to workout in front of all 32 NFL teams. I would have never got to that stage without Peerless Athletics Training Systems which is why I am now dedicated to providing every person I work with the opportunity to use our system and become the best version of themselves.