top of page

Suffering from knee pain? Evolv Physical Therapy & Performance has your back (or knees)!

Knee pain is a prevalent issue that affects people of all ages and lifestyles. Whether you're an athlete, an office worker, or an active individual, knee pain can significantly impact your quality of life and limit your mobility. However, by understanding the causes of knee pain and implementing preventive measures, such as targeted exercises and physical therapy, you can alleviate discomfort and maintain optimal knee health. In this blog post, we will delve into the reasons behind knee pain, explore preventive strategies, and highlight the role of physical therapy in managing and preventing knee pain.

Causes of Knee Pain:

1. Overuse and repetitive strain: Engaging in activities that involve repetitive knee movements or excessive stress can lead to knee pain. This includes running, jumping, or performing repetitive movements at work.

2. Injuries and trauma: Acute injuries, such as ligament tears (ACL, MCL), meniscus tears, or fractures, can cause severe knee pain. Sports injuries, falls, and accidents are common culprits.

3. Arthritis: Knee pain can result from various forms of arthritis, including osteoarthritis (wear-and-tear), rheumatoid arthritis (autoimmune), or gout (uric acid crystal deposition).

4. Muscle imbalances and weakness: Imbalances in muscle strength around the knee joint can lead to poor dynamic alignment and increased stress on certain structures during movement, causing uneven stresses that may result in pain.

Prevention of Knee Pain:

1. Maintain a healthy weight: Excess body weight places additional stress on your knees. Maintaining a healthy weight can reduce the risk of knee pain and minimize wear-and-tear on the joint.

2. Strengthen the muscles around the knee: Targeted exercises to strengthen the quadriceps, hamstrings, hip muscles and calves can help support the knee joint and provide stability. Examples include barbell/dumbbell/kettlebell movements, leg presses, squats, lunges, and calf raises.

3. Warm-up and cool-down: Prior to engaging in training and activities, it's crucial to warm up the muscles and joints to increase blood flow and flexibility. Similarly, a proper cool-down routine helps relax the muscles and prevent stiffness.

4. Wear appropriate footwear: Wearing well-fitting, supportive shoes that are appropriate for your chosen activity can help absorb shock and minimize the impact on your knees.

The Role of Physical Therapy:

Physical therapy plays a pivotal role in managing and preventing knee pain. By working with our skilled physical therapists, you can develop a personalized treatment plan tailored to your specific needs. Here are some ways physical therapy can help:

1. Accurate diagnosis and assessment: Our experts will evaluate your condition, assess your movement patterns, and identify any underlying issues contributing to knee pain. This comprehensive evaluation guides the development of an effective treatment plan.

2. Pain management: We’ll use various treatments such as manual therapy, dry needling, blood flow restriction training or others to alleviate pain and reduce inflammation in and around your knee.

3. Strengthening and flexibility exercises: Prescribing specific exercises to target weak muscles, correct imbalances and improve joint stability. These exercises may include, but are not limited to squat variations, step ups, balance training, and stretching routines.

4. Rehabilitation post-injury or surgery: If you have undergone knee surgery or experienced an injury, physical therapy is crucial for a safe and effective recovery. We will guide you through a rehabilitation program to rebuild strength, restore range of motion, and enhance overall function so you can get back to the activities you love.


Knee pain can be a debilitating condition, but with the right knowledge and proactive measures, you can significantly reduce your risk of experiencing it. By implementing preventive strategies such as maintaining a healthy weight, strengthening muscles, and adopting proper techniques, you can promote knee health. Additionally, seeking the expertise of one of our physical therapists can provide invaluable guidance, personalized treatment plans, and rehabilitation support. Remember, taking care of your knees today will help you lead an active and pain-free life tomorrow!

Okay, enough hobbling around - it's time to take action! At Evolv Physical Therapy & Performance, we're committed to helping athletes like you overcome knee pain and reach their full potential. That's why we're offering a free phone consultation with our team. Schedule yours today to discuss your unique situation, ask questions, and explore how we can get you back in the game!


Featured Posts
    bottom of page