How to Fix Knee Pain With SIMPLE Exercise (FOREVER)

If you or someone you know wants to know how to fix knee pain, you’ve come to the right place. In this video, I am going to show you what the real cause of your knee pain is and the simple exercises you can do to fix that knee pain once and for all. Remember, it’s not always the joint that’s the issue, but the surrounding areas that can be the root of the problem.

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The knee is a hinge joint that is more often than not, when it comes to pain, influenced by the areas above and below it. So, your attention needs to be driven towards the foot, ankle, and hips. Instability and weakness in these areas can be the direct cause of the knee pain you are experiencing right now.

First, lets look at the foot and ankle. If you have any sort of weakness or instability in this area, you are going to feel it in your knee. Knee pain caused by the foot and ankle has to do with proper biomechanics – something that might be suffering and you don’t even know it. If you overpronate your foot, oversupinate your foot, or have ankle stability issues, you are going to create torque on the knee joint.

The best way to solve this is with two simple bodyweight exercises. The first is to simply stand on one foot and with the other, try to write the alphabet. This will test your foot strength and ankle mobility on the grounded foot. By continuing to do this, you will be training your stability and strength and increase your ability to prevent the ankle and foot from creating torque on the knee. The second exercise you want to do is a bodyweight Romanian deadlift. Here, you want to allow yourself a little bit of knee bend, but the key here is that when you drive your knee forward out of the hinge. When returning to your starting position, I want you to curl your toes and flex your foot (similar to how you make a fist with your hand). You should feel an immediate cramping in your foot and this is feedback that your are starting to strengthen weak muscles in your foot.

Next, we have to address the hips and specifically a muscle that is, more often than not, very weak in most people since it is very rarely trained directly. The glute medius is responsible for preventing frontal plane movement of the hips, especially in single leg activities. With a weak glute medius, you will find your hips moving side to side, which again creates torque on the knee, just like the instability and weakness in the foot and ankle.

In order to strengthen this muscle, there are two easy bodyweight exercises you can do. The first is a hip bump. With your hand braced against something sturdy, stand on the outside leg and allow your hips to get lazy. This means kicking it out to the side. Now, lift your hip up and towards the wall (or whatever you are braced against). You will immediately feeling cramping in the glute medius as you perform this exercise. The second exercise will require the same setup and stance, but instead of simply “bumping” your hip to the inside, you will perform exaggerated circles with your hips. Start clockwise for 10 reps and then 10 reps counter clockwise as you need your hip moving through flexion and extension of the hips.

Now, the final part of fixing knee pain forever comes down to choosing exercises that we can strengthen our legs with, but don’t cause knee pain while doing them. 95% of people that perform these 3 exercises will experience little to no knee pain with at least one to all three exercises. The first one up is the box squat. Squatting to a box or bench will give you that immediate feedback that you’ve reached depth and will mitigate the demand on the knees due to the quad weakness you already have and allow you to ascend out of the squat without pain. Next, is the drop squat. This will give you the perfect mechanics for the squat and cuts deeper squat depths that can cause knee pain with greater knee flexion. Finally, is the suitcase reverse lunge. This exercise will force your glute medius to work to keep your hips stable so that your knee doesn’t cave inwards. The key here is lunging backwards as it removes anterior knee sheer which is another cause of knee pain.

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