Do you suffer from Knee pain?

Knee pain!

While this can be quite a broad topic, this blog will serve as an overview. Speaking about common conditions, what we can expect and more importantly how we can fix it through movement!

Knee pain may present to us in a multitude of ways, this may look like:

  • Patellar Tendonitis
  • Ligament strain, tear or rupture – ACL, MCL, PCL, LCL
  • Arthritic Changes (osteoarthritis)
  • Bursitis
  • Meniscus Damage
  • Chondromalacia

Would you believe me if I told you each of these knee issues are most commonly from a mechanical breakdown?

This means, outside of trauma (direct contact such as getting knocked in the knee) we can prevent this pain from happening!

As you can see in the above images, a lot of muscles attach and act upon the knee. Different movements require different muscles. Sometimes we need multiple muscles working together, this is what we call a co-contraction (coordination contraction). Basically, this means that when one muscle works, we want another muscle to work with it.

Take walking for example, during walking as we are about to land with our heel on the ground to step forward, we want our calf, hamstring, quad, glute to work together, specifically our calf (lower limb) and hamstring (back of your thigh). When this doesn’t happen, our body compensates.

Now compensation isn’t always bad but if we are starting to get pain with walking, climbing stairs, jumping, standing and the like chances are our muscles aren’t do their job, other areas are compensating and we are now getting pain in an area like our knee.

To fix this, we must look above and below the knee.

What is happening at the foot?

What is happening between the tibia (shin) and femur (thigh)?

What is happening at the pelvis and rib cage?

These areas can tell us a lot!

At the foot, we may see a reliance on the inside (pronation) or outside (supination) of our foot

At the tibia and femur, we may see rotation occurring causing inward (internal) or outward (external) motion of one of the bones leading to our knee becoming twisted

At the pelvis and ribcage, we may find that we are tilted forward (anterior tilt) or backward (posterior tilt)

Each of these can affect the knee and surrounding structures.

So, what’s the fix!

  • Restore your normal range of motion – find the relative ‘centre’ for your joints as each position – the foot, the tibia and femur and the pelvis / ribcage
  • Engage the muscles that work together such as your calf and hamstring through isometric exercises – the hook lying position is great!
  • Gradually load your knee with adequate movement – key point this should be both inwards and outwards

Pain: What is it, how does it work and how do we help you overcome it!

Pain: What is it, how does it work and how do we help you overcome it! Pain is something that can debilitate anyone throughout their life. Today let’s break down some of the key fundamentals of what pain is, how pain works and most importantly what you can do about pain! First, I want you […]

Print Friendly, PDF & Email
The secret to losing weight

The secret to losing weight, isn’t just about eating less

Losing weight isn’t just about eating less! Are you someone looking to lose weight? Chances are you have heard you just have to “Eat Less” OR “You aren’t tracking properly”. Sounds simple enough. Only this advice can be quite troublesome for people, especially those that have been trying to diet or lose weight for an […]

Print Friendly, PDF & Email

Why you need to track what you do

Why you need to track what you do Do you track what you do? Have you ever set a goal, maybe a recent new year’s resolution and didn’t see results? Take a moment to reflect on why this might be. Several reasons come to mind such as: –          Having unrealistic goals – too hard, not enough […]

Print Friendly, PDF & Email


Something went wrong. Please refresh the page and/or try again.

Move Right EP

We operate as a health and fitness service aimed at providing in depth wellness coaching.

Get in Touch

Contact Us



ABN 77183102944 © Move Right EP 2020 – All Rights Reserved.

Print Friendly, PDF & Email