The Most Common Causes of Knee Pain
A Physical Therapist’s Perspective on Movement Impairments and Muscle Imbalances
A Personal Note from Dr.Scott:
As we step into February, the season of love, I want to take a moment to talk about a kind of love we often overlook: self-love. It’s easy to put everyone else first—our families, our friends, our jobs—but when was the last time you truly prioritized your own well-being?
Loving yourself doesn’t just mean taking a spa day or indulging in your favorite treat (although those are nice too). It means taking care of the one body you’ve been given—nurturing it, moving it, and addressing the aches and pains that hold you back from living fully.
Pain has a way of making us feel disconnected, not just from our bodies, but from the activities and people we love. Whether it’s a stiff knee that keeps you from playing with your grandkids, or nagging back pain that makes long walks with your partner feel impossible, I want you to know: it doesn’t have to be this way.
This Valentine’s Day, I encourage you to show your body some love. Maybe that means committing to a fitness routine, taking a step toward pain relief, or simply moving more. Remember, when you care for your health, you’re not just improving your own life—you’re also giving the best version of yourself to those you care about most.
At Back In Motion, we’re here to help you rediscover what it feels like to move with confidence and live without limits. If there’s a pain or limitation you’ve been ignoring, let this be the month you say “I love myself enough to fix this.”
Wishing you a February full of love, movement, and health.
In good health,
Dr. Scott
P.S. Remember, “fix the cause and not the symptom”.
Featured Article of the Month
The Most Common Causes of Knee Pain: A Physical Therapist’s Perspective on Movement Impairments and Muscle Imbalances
When it comes to knee pain, many people believe that it’s caused by arthritis, a torn meniscus, or other structural damage seen on an X-ray or MRI. But from a physical therapist’s perspective, knee pain often stems from movement dysfunctions and muscle imbalances that cause the knee to move excessively in ways it shouldn’t.
These faulty movement patterns create uneven wear and tear on the knee joint, leading to pain, inflammation, and an increased risk of long-term joint damage.
Here are three of the most common knee dysfunctions we see in practice that cause knee pain and how to fix them.
Oliver’s Healthy Recipe
Healthy Valentine’s Chocolate Strawberry Smoothie
Ingredients:
- 1 cup unsweetened almond milk (or milk of your choice)
- 1 cup frozen strawberries
- 1 small banana (for natural sweetness)
- 1 tablespoon unsweetened cocoa powder
- 1 scoop chocolate protein powder (optional, for a protein boost)
- 1 teaspoon honey or maple syrup (optional, for extra sweetness)
- 1/2 teaspoon vanilla extract
- 1 tablespoon chia seeds or ground flaxseed (for added fiber and omega-3s)
- A few fresh strawberries (for garnish)
- Optional topping: Unsweetened coconut flakes or shaved dark chocolate (70% cacao or higher)
Ingredients
Instructions:
- Add the almond milk, frozen strawberries, banana, cocoa powder, protein powder (if using), honey/maple syrup, vanilla extract, and chia/flaxseed to a blender.
- Blend on high until smooth and creamy.
- Taste and adjust sweetness as needed with a small drizzle of honey or syrup.
- Pour into a glass and garnish with fresh strawberries, coconut flakes, or a sprinkle of shaved dark chocolate for a festive touch
Why It’s Healthy:
- Strawberries are packed with vitamin C and antioxidants.
- Cocoa powder satisfies chocolate cravings while providing magnesium and antioxidants.
- Chia seeds/flaxseed offer heart-healthy omega-3s and fiber.
- Naturally sweetened with banana and optional honey/maple syrup to avoid refined sugars.
Valentine’s Tip:
Serve in a fancy glass or jar, add a heart-shaped strawberry slice to the rim, and enjoy with someone you love! ❤️
Fitness Corner
Struggling to lose stubborn belly fat despite regular exercise and healthy eating? The hidden culprit may be stress.
Chronic stress causes your body to release cortisol, the stress hormone, which signals your body to store fat in the belly area. If you’ve been frustrated by a lack of results, it’s time to focus on stress management and lifestyle changes to shed belly fat and improve your overall health.
Want to Get Fit, Strong, and Healthy but Don’t Know Where to Start?
Watch Michelle’s Testimonial About Our Personal Training Programs
Staff Spotlight – Dr. Anthony Simone
Meet Dr. Anthony Simone, a dedicated and passionate physical therapist from Wayne, NJ. Anthony earned his Bachelor’s in Sociology in 2017 and a Bachelor’s in Exercise Science in 2018, both from the University of Scranton. He continued his academic journey by completing his Doctor of Physical Therapy degree in 2021 at the University of St. Augustine for Health Sciences – Miami campus.
Anthony’s interest in physical therapy began in high school during his first Anatomy & Physiology class, where he discovered his fascination with the human body and how it works. His experience as a former collegiate athlete gave him a deep appreciation for the body’s potential to perform at a high level and an understanding of how injuries or pain can impact everyday life. To further his expertise, Anthony earned his Certified Strength & Conditioning Specialist (CSCS) certification before starting physical therapy school, solidifying his knowledge of exercise and human movement.
Outside the clinic, Anthony stays active by playing golf and enjoys spending quality time with family and friends.
Favorites:
- Place: Anywhere outdoors
- Food: Italian cuisine
- Vacation Spot: The Florida Keys
- TV Show: Ozark
- Film: Star Wars Episode III: Revenge of the Sith
- Guilty Pleasure Song: “Love Story” by Taylor Swift
- Celebrity: Tom Hardy
- Book: Outliers by Malcolm Gladwell
- Sport: Baseball
- Team: New York Yankees
Dr. Simone’s passion for helping others and his well-rounded approach to physical therapy make him an invaluable part of our team!
The Quiz
Quiz: What’s Your Love Language for Self-Care?
This quiz helps participants discover their unique self-care “love language” and provides personalized tips for showing their body some love this February.
Questions:
1. When you have a free evening, you’d most likely:
- A) Try a new workout or yoga class.
- B) Schedule a massage or physical therapy session.
- C) Call up a friend or loved one for a long walk and chat.
- D) Treat yourself to a quiet evening of relaxation.
- E) Meal prep something healthy and delicious for the week.
2. Your biggest wellness goal is:
- A) Getting stronger and more active.
- B) Recovering from pain or an old injury.
- C) Having more energy to enjoy life with loved ones.
- D) Sleeping better and feeling less stressed.
- E) Eating better and feeling healthier.
3. You feel your best when:
- A) You’ve crushed a workout and feel strong.
- B) Your body is pain-free and moving easily.
- C) You’re spending quality time with others.
- D) You’ve had time to recharge and relax.
- E) You’re fueling your body with nutritious foods.
4. Your ideal Valentine’s Day gift would be:
- A) A new piece of workout gear or a fitness class pass.
- B) A spa day or massage therapy session.
- C) A fun outing with someone special.
- D) A cozy day at home with no responsibilities.
- E) A delicious homemade meal or healthy treat.
Results:
Mostly A’s – The Active Achiever:
Your love language is movement! Whether it’s trying a new fitness routine or setting goals to crush in the gym, staying active is how you show your body love. This Valentine’s Day, treat yourself to a fun new workout challenge!
Mostly B’s – The Body Healer:
You thrive when your body feels cared for and pain-free. Self-care means prioritizing recovery and investing in therapies that make you feel your best. Schedule that massage, physical therapy session, or restorative yoga class—you deserve it!
Mostly C’s – The Social Motivator:
Connection is key for you! Spending time with loved ones or sharing your wellness journey keeps you motivated. Plan a group walk, hike, or fitness class with friends this month!
Mostly D’s – The Relaxation Lover:
You recharge best through rest and relaxation. Prioritize quiet time, mindfulness, or stress-reducing activities like meditation or a calming evening routine.
Mostly E’s – The Nutrition Guru:
For you, food is love! You feel your best when nourishing your body with healthy, delicious meals. Try experimenting with a new heart-healthy recipe or prepping meals that fuel your active lifestyle.
Case Study
Case Study – How Shelley Got Rid of Her Knee Pain & How You Can, Too
Knee pain doesn’t just cause discomfort—it can rob you of your independence and confidence. Shelley, an active woman who values her health, faced this firsthand when her knee pain made walking, climbing stairs, and squatting unbearable. She feared that surgery or medications were her only solutions. But at Back in Motion Physical Therapy and Performance, Shelley discovered a better way. Using our 3-Step Gray Method™, we got to the root of her pain and helped her get back to living the active life she loves. Here’s her story.
Testimonials
“I’m a little apprehensive about driving from Naples to Fort Myers, just physical therapy several times a week, but I’m glad I did. The outcome has been absolutely spectacular!
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“I really like that you were more focused on getting me back in the gym because you knew that was really important to me.”
Call (239) 223-0484