Why Does Knee Pain Happen?

Knee pain can be caused by a variety of factors: arthritis, overuse injuries, muscle imbalances, or even improper movement patterns. As we age, the cartilage in our knees can wear down, leading to bone-on-bone contact, which causes pain and inflammation. While this sounds alarming, many people don’t need surgery. What they do need is a plan to strengthen their knees, correct movement patterns, and reduce inflammation.

If you’ve experienced any of the following, you might be worried about the future of your knees:

• Persistent, sharp knee pain that doesn’t improve with rest
• Trouble standing up or sitting down without discomfort
• Limited mobility or stiffness in your knee joint
• Knee pain that wakes you up at night
• The fear that everyday activities—like climbing stairs or walking—could worsen your condition

These symptoms may be distressing, but they don’t have to lead to surgery. Let’s talk about what you can do today to protect your knees and reclaim your mobility.

1. Strengthen the Muscles Around Your Knees

One of the most effective ways to protect your knees is by strengthening the muscles that support them—especially the quadriceps, hamstrings, and glutes. Strong muscles take the pressure off the knee joint, reducing the wear and tear that leads to pain. Simple exercises like squats, lunges, and step-ups (modified as needed for your fitness level) can do wonders for knee health.
Here’s a key tip: focus on form. Poor form can place extra strain on your knees, so consider working with a physical therapist or certified trainer to ensure you’re doing the right exercises safely.

2. Fix Your Movement Patterns

Believe it or not, how you walk, run, or move during daily activities could be contributing to your knee pain. Many people unknowingly adopt poor movement patterns—such as overpronating (rolling your feet inward) or twisting your knees during movement—that add strain to the joint.
This is where an expert assessment, like the one we provide in our Fixing the Cause, Not the Symptom Assessment, can make a huge difference. We identify the root cause of your knee pain, correct faulty movement patterns, and guide you through exercises that promote long-term knee health.

3. Improve Your Flexibility

Tight muscles and tendons around the knee can pull the joint out of alignment, increasing the risk of injury. Stretching the muscles in your thighs, calves, and hips can help relieve tension and reduce knee pain. Focus on gentle, consistent stretching that keeps the muscles flexible and responsive.

If you struggle with flexibility, foam rolling or working with a physical therapist can help break up tight fascia (the tissue that surrounds your muscles), improving range of motion and reducing stiffness.

4. Maintain a Healthy Weight

Excess weight adds stress to your knee joints. For every pound of extra weight you carry, your knees endure four pounds of added pressure when you walk or go up stairs. Losing even a small amount of weight can significantly reduce the load on your knees and decrease pain.

However, losing weight doesn’t mean doing high-impact, painful exercises. Low-impact activities, such as swimming, cycling, or walking, can help you maintain a healthy weight without putting additional stress on your knees.

5. Don’t Ignore Your Pain

One of the biggest mistakes I see people make is ignoring their knee pain. If you push through pain or simply wait for it to go away, you’re likely doing more harm than good. Pain is your body’s way of telling you something isn’t right.

If your knee pain persists for more than a few days, or if you experience swelling, stiffness, or instability, it’s time to seek help. A physical therapist can evaluate your condition and create a customized plan to relieve pain, strengthen your knees, and restore your mobility.

While knee replacements are necessary for some individuals, many people can avoid surgery altogether by addressing the underlying causes of their knee pain. Surgery often treats the symptom (pain) but doesn’t always fix the root cause (movement dysfunction, weakness, or poor biomechanics). This means that, after surgery, you may still experience pain or mobility issues if these causes aren’t addressed.

Our approach—what we call the Gray Method™—is designed to fix the cause, not just the symptom. We use a combination of hands-on therapy, corrective exercises, and personalized movement strategies to help our patients achieve long-term relief without surgery.

If you’re afraid a knee replacement is in your future, there’s hope. By taking proactive steps to strengthen your knees, correct your movement patterns, and address pain early, you can protect your joints and stay active for years to come.

The key is not waiting until it’s too late. Don’t let fear of surgery stop you from getting the help you need. We’ve helped countless individuals just like you overcome knee pain and regain their quality of life—without surgery, medications, or injections.

For the dressing:

• 2 tablespoons olive oil
• 1 tablespoon apple cider vinegar
• 1 tablespoon maple syrup or honey
• 1 teaspoon Dijon mustard
• Salt and pepper to taste

Instructions:

1. Cook the Quinoa:
   In a medium saucepan, bring the broth to a boil. Add the quinoa, reduce to a simmer, and cook for about 15 minutes, or until the quinoa has absorbed all the liquid. Fluff with a fork and set aside to cool.
2. Roast the Butternut Squash:
   Preheat your oven to 400°F (200°C). Toss the cubed butternut squash with 1 tablespoon of olive oil, cinnamon, salt, and pepper. Spread the squash evenly on a baking sheet and roast for 25-30 minutes, or until golden and tender.
3. Prepare the Dressing:
   In a small bowl, whisk together the olive oil, apple cider vinegar, maple syrup (or honey), Dijon mustard, and a pinch of salt and pepper. Adjust seasoning to taste.
4. Assemble the Salad:
   In a large bowl, combine the cooked quinoa, roasted butternut squash, diced apple, dried cranberries, chopped nuts, and parsley. Drizzle with the prepared dressing and gently toss to coat all the ingredients.
5. Optional Toppings:
   If desired, sprinkle crumbled feta or goat cheese over the top for a tangy finish.

Tips:

• For extra protein, you can add grilled chicken or roasted chickpeas to make it a heartier meal.
• This salad stores well in the fridge for 2-3 days, making it great for meal prep!

Enjoy this seasonal, nutrient-packed salad that’s perfect for fall!

One of the biggest barriers to getting started is thinking you need a lot of time to make progress. The truth is, you don’t. Starting small is not only more manageable, but it’s also key to building a lasting routine.

Even if you can spare just 10-15 minutes a day, it’s enough to get your heart rate up, strengthen your muscles, and improve your energy levels. Consistency is more important than the amount of time you spend—so commit to small chunks and build from there. A short, effective workout done daily will yield more results than an hour-long workout that happens once a week.

If your schedule is truly jam-packed, breaking up your exercise throughout the day is a game-changer. Micro workouts are quick, focused sessions that you can fit in during short breaks. Think of these as fitness “snacks” that add up to big results.

Here are some ideas:

• 5-minute desk stretches during a work break.
• 10 squats every time you get up from your chair.
• 1-minute plank before you head into a meeting.
• Walking lunges on your way to the kitchen.

These mini workouts help keep your body moving throughout the day and can fit seamlessly into your routine, without requiring a full block of time.

We’re all guilty of prioritizing meetings and commitments while letting our own health take a back seat. One of the best ways to make fitness non-negotiable is to schedule it into your calendar—just like you would a doctor’s appointment or an important work meeting.

Even if you only have 20 minutes, blocking that time off for yourself ensures you’re making fitness a priority. Treat this time with the same level of importance as you would any other obligation, and you’ll start to see exercise as part of your day, rather than an optional add-on.

Sometimes, the best way to get a workout in is by integrating it into what you’re already doing. Finding small opportunities to move throughout your day adds up:

• Walking meetings: If you have a phone call, try pacing around instead of sitting at your desk.
• Active commute: If possible, walk or bike to work, or park a bit further away to get those extra steps in.
• Family fitness: Spend time with your kids or partner by doing something active together—whether it’s a bike ride, a walk after dinner, or playing at the park.

These small adjustments can make a big difference over time, and you’ll be sneaking in exercise without even realizing it!

When you’re short on time, high-intensity interval training (HIIT) is one of the best ways to maximize your efforts. HIIT involves short bursts of intense exercise followed by brief rest periods, which means you can get a full-body workout in less time—often in just 20 minutes or less.

Not only are HIIT workouts quick, but they’re also highly effective at boosting your metabolism and improving your cardiovascular health. Whether it’s a series of bodyweight exercises like squats, push-ups, and burpees, or a quick spin on the bike, HIIT is an efficient way to fit fitness into a busy schedule.

Let’s face it—if you dread working out, it’s going to be harder to stick to a routine. That’s why it’s essential to find something you enjoy. Whether it’s a dance class, yoga, or a walk in nature, choose activities that bring you joy and you’ll be more likely to make time for them.

Fitness doesn’t have to feel like a chore. By finding movement that you enjoy, you’ll start to see exercise as something you want to do rather than something you have to do.

Sometimes, the biggest challenge to staying consistent with fitness is motivation. This is where accountability comes into play. Whether it’s joining a fitness group, scheduling sessions with a personal trainer, or having a workout buddy, accountability ensures that you follow through.

At Back in Motion, we offer accountability coaching as part of our 28-Day Active, Fit, and Pain-Free Challenge, which helps you stay on track and committed—even on your busiest days. Having someone in your corner keeps you motivated and ensures you’re hitting your goals.

Remember, you don’t need to overhaul your schedule or spend hours in the gym to get fit. By incorporating small, consistent actions into your daily life, you’ll start to see real progress—both physically and mentally. Fitness should enhance your life, not overwhelm it.

If you’re ready to commit to a healthier, stronger, and more energized version of yourself, let’s talk! I’m offering a FREE consultation to help you find the best way to fit fitness into your life, no matter how busy you are.