What is Knee Pain?

Knee pain is common among runners, athletes, and even those who simply climb stairs regularly. The knee is a complex joint that depends heavily on surrounding muscles for stability. If your quads, hamstrings, or IT band are out of balance, the knee takes the hit.

Where Does It Hurt?

Knee pain can be present in different areas:

• Front of the knee: Common in runners and linked to poor tracking of the kneecap.
• Behind the knee: Often due to tight hamstrings pulling on the joint.
• Sides of the knee: Related to IT band tightness or ligament issues.

The pain’s location provides clues about its root cause, but it’s almost always related to muscle imbalances.

What Muscles Are Involved?

Your quads are crucial for knee extension and stability, but weak quads can’t control the kneecap properly. The hamstrings work to bend the knee but can create excessive tension when tight. The IT band, a thick band of connective tissue running along the thigh, can rub against the knee joint when it’s tight or overused.

How to Relieve and Avoid Knee Pain

• Relieve: Stretch and foam roll the IT band, strengthen your quads and hamstrings, and apply 206B to reduce inflammation.
• Warm up before physical activity, wear supportive footwear, and cross-train to avoid overuse.

A proper warm-up with dynamic stretches can reduce the risk of knee pain. Cross-training with activities like swimming or cycling can strengthen supporting muscles while giving your knees a break.