17/09/2025
Knee pain is one of the most common issues we see in the clinic.
What often surprises people with knee pain, is how much their recovery depends on avoiding these simple mistakes.
Even with the best intentions, if you make these errors, your progress will slow down…
Or worse, set you back!
So here they are…
#1 Don’t Skip the Basics
As much as you want to back training as quickly as possible, jumping into higher level activities in the gym, running or sport too quickly, before restoring knee movement and basic muscle activation can overload the knee.
Dampen your symptoms first…
Then gradually progress activity, but only after nailing the basics.
#2 Don’t Forget About the Hips (and Ankles)
The knee doesn’t operate in isolation.
It’s highly influenced by the mobility and stability of the hips and ankles, the joints directly above, and below.
Any weakness in these areas can contribute to poor movement patterns…
And in turn increase stress on the knee joint.
#3 Rest Is Not Best
While initial rest might be needed to helps calm your knee pain…
Too much downtime can lead to an extended recovery period.
The more you decondition, the longer it will take you to get back to 100%.
Rarely do you ever need to stop.
You may need to modify things, maybe even avoid certain exercises, but rest is not usually best.
Rehab done well is more than just exercises…
It’s about the right exercise at the right time.
If you’re working through a knee injury, make sure you avoid these mistakes.
Have a great week,
The Perform Ready Team
PS. Struggling with a knee issue (or something else) that you cannot seem to shake, then let us know...
And we will get right back with you with some help.
