Knee Pain: Understanding, Treating, and Strengthening for Lasting Relief

"Is Your Knee Pain Keeping You From Moving Freely? Let’s Get You Back in Action!"

Knee pain can affect everything from walking and running to climbing stairs or playing sports. Whether caused by overuse, injury, or degenerative changes, understanding what structures are involved, why nerves may be irritated, and how to strengthen the muscles around the knee is key to lasting relief.

What Knee Pain Really Is

The knee is a hinge joint with complex structures supporting stability, movement, and shock absorption:

Bones:

• Femur (thigh bone)

• Tibia (shin bone)

• Patella (kneecap)

Muscles & Tendons:

• Quadriceps – straighten the knee

• Hamstrings – bend the knee

• Gastrocnemius & soleus – support knee and ankle movement

• Patellar tendon – connects kneecap to shin

• Iliotibial (IT) band – stabilizes lateral knee

Ligaments:

• Anterior Cruciate Ligament (ACL) – prevents forward tibial movement

• Posterior Cruciate Ligament (PCL) – prevents backward tibial movement

• Medial Collateral Ligament (MCL) – stabilizes inner knee

• Lateral Collateral Ligament (LCL) – stabilizes outer knee

Neurological Implications:

• Nerves such as the femoral, tibial, and peroneal nerves can become irritated or compressed.

• Chronic knee pain can increase nervous system sensitization, making normal movements feel painful and heightening overall body tension.

How Knee Pain Happens

Common weak or imbalanced muscles:

• Quadriceps and hamstrings

• Glutes (gluteus medius, maximus)

• Calves and tibialis anterior

Top 10 causes or injuries:

1. Patellar tendinitis (jumper’s knee)

2. ACL or PCL tears

3. MCL or LCL sprains

4. Meniscus tears

5. Patellofemoral pain syndrome (runner’s knee)

6. IT band syndrome

7. Arthritis (osteoarthritis or rheumatoid)

8. Overuse from running, jumping, or cycling

9. Poor biomechanics or muscle imbalances

10. Trauma from falls or sports accidents

Over time, weak stabilizers or repetitive stress can create joint instability, inflammation, and nerve irritation, increasing the risk of chronic pain.

Symptoms to Watch For

• Pain in front, sides, or behind the knee

• Swelling or stiffness

• Popping, clicking, or locking sensation

• Weakness or instability

• Pain worse with activity, stairs, or prolonged sitting

How Chiropractic Care Can Help

Chiropractors focus on joint alignment, soft tissue balance, and nervous system regulation:

• Knee, hip, and ankle adjustments – restore proper motion

• Soft tissue therapy – release tight quadriceps, hamstrings, IT band, and calf muscles

• Kinesiology taping – support knee during activity

• Rehabilitation exercises – improve strength, flexibility, and stability

• Activity modifications & ergonomic guidance – prevent re-injury

Chiropractic care addresses both structural and neurological factors, helping patients regain function and reduce recurrence.

Rehabilitation Program for Knee Pain

1. Mobility Exercises

• Knee flexion/extension: Slowly bend and straighten knee, 10 reps

• Leg swings (front/back, side/side): 10 reps each leg

• Hip circles: Improve hip-knee coordination, 10 reps

2. Stability & Strengthening

• Straight leg raises: Strengthen quadriceps, 10–15 reps

• Mini squats: Build knee and hip stability, 10–12 reps

• Side-lying leg lifts: Strengthen glutes, 10 reps each side

• Heel raises: Strengthen calves and support knee, 10–15 reps

• Step-ups: Strengthen quadriceps and glutes, 10 reps each leg

3. Adjunct Recovery Tools

• Rest and avoid aggravating activity

• Ice for acute inflammation

• Heat for stiffness or tight muscles

• Topical salves or Biofreeze for temporary relief

• Epsom salt soaks to reduce swelling and relax muscles

4. Lifestyle & Trigger Management

• Wear supportive shoes for your activity

• Avoid sudden increases in high-impact activity

• Maintain hip, knee, and ankle flexibility

• Monitor for changes in gait or movement that could contribute to knee stress

Video Module Resources

Red Flags – Seek Immediate Care

• Severe pain after trauma

• Inability to bear weight

• Significant swelling or deformity

• Persistent numbness or weakness

• Locking or inability to fully bend/straighten the knee

Key Takeaways

• Knee pain involves bones, muscles, ligaments, tendons, and nerves.

• Weak stabilizers, overuse, poor biomechanics, and nerve irritation increase discomfort.

• Chiropractic care restores joint motion, reduces nerve irritation, and improves muscular balance.

• Rehabilitation exercises, adjunct therapies, and lifestyle modifications prevent recurrence and restore knee function.