Knee pain is a common complaint that impacts people of all ages. Knee pain may be the result of an injury, such as injured ligaments or cartilage, or due to medical conditions  — including arthritis, gout and infections.

The most common cause of knee pain is abnormal movement patterns. This means that knee pain is a systemic problem (not simply something within the knee itself).

This means that most people can fix their knee pain. If you have a diagnosis, that’s just a snapshot in time that describes where you ARE.  It does not describe the WHY.

The WHY is where the key to solving your knee pain lies. In this article I'm going to share with you the Top 10 Movements to Solve Knee Pain 

Think of it as your Knee Pain Fix Cheat Sheet.

Here are the 10 key movements you need to practice to start moving beyond knee pain.

90/90 Breathing

Points of Performance

  • Lay on back with heels elevated, with hips and knees at 90 degrees.
  • Gently dig the heels into the box or bench.
  • Squeeze an object between the knees.
  • Breathe through the nose and into the belly.
  • 5 Rounds of 6 second inhale and 6 second exhale.

90 90 Breathing


Calf Smash

  • In a seated position, place a lacrosse ball or foam roller under the calf.
  • Slowly roll the calf side to side finding any sensitive spots.
  • Be sure to linger on the more sensitive spots.
  • Spend 2 minutes on each calf.

calf smash

Quad Smash

  • Laying face down, place a lacrosse ball or foam roller at the outer, front top of the quad.
  • Slowly roll the length of the quad spending extra time in sensitive spots, including the inner quad.
  • Bend the knee and gently sway the foot from side to side on the more sensitive spots.
  • Spend 2 minutes on each quad.

quad smash

Clam Shells

  • In a side lying position, preferably against a wall, place a mini-band 2 inches below your knees.
  • Squeeze your glutes, tighten the abs and pull your knees away from each other.
  • With control, slowly return to the starting position, keeping glutes and abs engaged.
  • Complete 2 sets of 10 reps on each side., feeling your “side” glutes do the work.

clam shells

Work 3D Balance

  • Stand in the middle of 4 cones placed north, east, south, and west of your body.
  • Standing on one leg, reach the opposite leg towards each cone, keeping the glute engaged and the knee tracking over the outside of the foot.
  • Try not to put the foot down between cones.
  • Repeat sequence 5 times per leg.

3d balance (1)

Sumo Kettlebell Deadlifts

  • Stand with your feet outside your hips, toes slightly pointing out, with a kettlebell between your legs.
  • Driving your hips back, slowly lower hips back and down, driving your knees over your toes.
  • Come back up by squeezing your glutes, keeping the knees out.
  • Complete 3 sets of 8 reps

Calf Raises

  • Stand on a small box with your heels off the box.
  • Sink your heels below the box to stretch calf. Drive through toes elevating heels to max height.
  • Hold at the top before gently lowering.
  • Complete 3 sets of 10 reps.

Monster Walks

  • Wrap a mini band 2 inches below knee.
  • With feet shoulder width apart, walk forward, sideways, and backwards to activate glutes.
  • Control every step.
  • Complete 2 sets of 10 steps in each direction.

Single Leg Step Ups

  • Standing to the side of a box, place one leg on the ground and one on the box.
  • Use the leg on box to come to a standing position and slowly lower yourself back to the ground.
  • Complete 2 sets of 8 reps per leg.

Single Leg Deadlift

  • From a standing position, shift weight to one leg.
  • With or without a weight as a counterbalance, drive your hips back to raise one leg behind you, hinging at the hip.
  • Make sure your hips stay parallel to the floor.
  • Complete 2 sets of 6 reps per side.