My Knees Hurt, What Should I Do? Corrective Exercise of Course!

Corrective Exercise for Knee Pain

I have had countless tennis players come to me with “sore knees”.Well, the knee joints are pretty important to all of us whether we are running around a green, grassy, blue or clay court chasing a fuzzy green ball. Even a couple of hundred yeas ago, if our knees joints stopped working , we would probably would not have survived much longer, unless we were rich or moved back in with our parents to get some free food.

It seems that people get caught up in trying to improve the health of their knees by strengthening the quadriceps and the hamstrings. Not a bad idea, but there is plenty more that could be done before and in addition to this approach; Corrective Exercise! This is a simplified approach to a potentially complex problem, but solid information that can help almost everyone!

To paraphrase a wise man “the knee joint is a dummy joint that goes where the ankle lets it go and the hip tells it to do”. What do I mean by that? Well most often when the knee joint is not moving how it should (as evidenced during the overhead squat test) discomfort soon will follow. Even if the knees are not sore, this imbalance could exist and be evident by a player taking extra steps when chasing down balls. Instinctively, or though outdated advice, people start stretching and strengthening the muscles directly around the joint when the problem often is emanating from the ankle joint below that is not moving well itself or the hip joint above that can’t control the thing. If the ankle can’t move front to back because of tight calves (due to prolonged sitting, wearing high heels, omitting proper flexibility training into ones exercise program) then the joint directly above, the knee suffers the consequences.

If the hip, which supports the thigh and helps to keep it in alignment, is weak (due to prolonged sitting, poor posture, low back pain, omitting proper flexibility training into ones exercise program etc.) then the knee is subjected to excessive and deleterious stresses. Here is a daily routine that can be used to help the ankle move better and the hip to support the knee more. If pain persists, then you should see a licensed health care practitioner.



Biceps femoris (short head)


Hold each sore spot for 30-45 seconds, repeat this on 203 sore spots per muscle on each side of the body



Static Stretching


Hip Flexors

Adductor Magnus

Hold each stretch 30 seconds 2-3 times each side

Core Exercises

1 set of 20 repetitions each

Ball Bridges


( 1 set each side)

Take home points;

1) to “strengthen” the knee joint, first look above and below

2) be consistent with your program, the above sample can be done daily

3) be sure to progresses to a complete exercise program

4) check your sneakers, it could be time for a new pair!

5) see a licensed health care practitioner if you have pain that does not go away

Hope this provided some “knee-ed” information!

Eric Beard

Athletic Performance Enhancement Specialist

Corrective Exercise Specialist

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