4 Movements to Help Combat Knee Pain

by Levi Deike

Knee pain can be caused by various factors, but one often overlooked cause is strength imbalance. When the muscles and structures surrounding the knee are not properly balanced, undue stress can be placed on this crucial joint, leading to pain and discomfort. This article delves into the concept of strength imbalance and focuses on four key areas that can contribute to knee pain: the feet, hips, quadriceps, and hamstrings.

The interconnectedness of the body's musculature means that an imbalance in one area can have a ripple effect, ultimately affecting the knee. For instance, weak feet can alter the mechanics of walking and running, while insufficient strength or flexibility in the hips, quads, or hamstrings can place excessive strain on the knee joint.

#1 The Feet
#2 The Hips 
#3 The Quads 
#4 The Hamstrings

  • Band Supported Reverse Nordics

    • Engage your glutes & core fully

    • Keep knees, hips, and shoulders stacked in a straight line so the body moves together in unison

    • Quads will contract as you slowly lower, take it as far as you feel comfortable then control back up! Start slow with a shallow range of motion at the beginning!

  • SLOW 90/90 Hip Rotations

    • Sit as tall as possible in the 90/90 position. Lengthen the spine! Line up your chest over your front knee. 

    • Root your heels into the floor. Lift the knee to open the hip as far as possible!

    • Explore a full range of motion before slowly bringing the other side along for the ride. 

    • Continue leading through the back leg the entire movement until you find yourself in the same position on the opposite side.

  • Hip Airplane

    • Find Single leg RDL position with knee bent, hips neutral and one leg extended behind you

    • Close the opposite hip towards the foot that’s in contact with the floor. PAUSE.

    • Then open the opposite hip away from the foot that’s in contact with the floor. Pause.

  • Tip Toe Goblet Squats

    • Extend up through the foot and ankle as much as possible!

    • Focus on maintaining this extension as you SLOWLY lower into the the squat. Focus on lowering at an even tempo

    • Pause at the bottom while maintaining tension, then drive back up at an even tempo.

    • Reset the feet between reps

Coach Levi is the head private trainer at CrossFit Central Downtown. He is currently accepting applications to his Dad Strength Accelerator program. Click Here for details

Nicole Hughes