24/11/2025
5 reasons your knee pain keeps coming back.
And it’s probably not the reason you think.
1️⃣ You stopped too early
Most people stop rehab the second the pain eases.
Pain-free doesn’t mean you’re strong enough yet.
That’s why it keeps returning when you try to run, squat, or train again.
2️⃣ You’re doing generic exercises
Stuff from Google. YouTube. TikTok.
Or the classic exercise sheet.
Your knee needs a plan that’s built for you, not a template.
3️⃣ You’re avoiding the movements you actually need
A lot of people avoid bending, loading, or
training the knee because they’re scared of making it worse.
But that avoidance usually makes things tighter, weaker, and more painful.
4️⃣ No progression
You can’t keep doing the same 3 exercises forever.
Recovery needs progression — load, speed, strength, control.
If it’s not progressing, neither will your knee.
5️⃣ You don’t understand the cause
Pain is the symptom.
The cause might be your hips, ankle mobility, strength imbalance, training habits…
Until you know why it’s happening, it’ll keep happening.
Knee pain isn’t something you just “live with.”
You just need the right plan, done properly, with
someone explaining it in a way that finally makes
sense.
If you want help getting to the bottom of your
knee pain, drop me a message saying INFO.
