13/05/2026
Common Knee Issues in Fitness
1. Osteoarthritis (OA)
What it is
Degeneration of cartilage in the knee joint leading to reduced joint space and stiffness
Symptoms
Pain with movement or after activity
Morning stiffness
Reduced range of motion
Swelling
Do
Focus on alignment (hip knee ankle tracking)
Strengthen glutes and quads
Use controlled, low load movement
Work within pain free range
Don’t
Deep loaded squats if painful
High impact work
Fast, uncontrolled transitions
2. Patellofemoral Pain Syndrome (Runner’s Knee)
What it is
Pain around or behind the kneecap due to poor tracking or overload
Symptoms
Pain when going downstairs
Pain sitting for long periods
Clicking or discomfort around patella
Do
Strengthen VMO and quads
Improve hip stability (glutes)
Focus on knee tracking over toes
Don’t
Deep knee bends early on
Overload lunges
Allow knees to collapse inward
3. Meniscus Injury
What it is
Damage to the cartilage that cushions the knee joint
Symptoms
Locking or catching
Pain with twisting
Swelling
Do
Keep movements controlled and linear
Strengthen surrounding muscles
Work on stability
Don’t
Twisting movements
Deep flexion under load
Sudden directional changes
4. Ligament Injuries (ACL, MCL, etc.)
What it is
Sprain or tear of knee ligaments affecting stability
Symptoms
Instability
Swelling
Pain with weight bearing
Do
Focus on stability and control
Strengthen quads, hamstrings and glutes
Use small ranges initially
Don’t
Jumping or pivoting
Unstable positions too early
High load exercises
5. Tendinopathy (Patellar or Quadriceps Tendon)
What it is
Overuse injury affecting the tendon around the knee
Symptoms
Pain below or above the kneecap
Worse with repeated loading
Do
Gradual loading
Controlled strengthening
Monitor volume and intensity
Don’t
Repeated high load too quickly
Plyometric work early on
Ignoring pain signals
6. IT Band Syndrome
What it is
Tightness and irritation along the outer thigh affecting knee alignment
Symptoms
Outer knee pain
Tightness in lateral thigh
Do
Strengthen glutes
Improve hip control
Include mobility work
Don’t
Overload without addressing hip weakness
Ignore alignment
Fitness Principles for Knee Health
Focus on
Alignment
Hip stability
Core control
Controlled tempo
Quality over quantity
Best Exercises
Glute bridges
Clams and side lying work
Sit to stand
Supported squats
Step patterns with control
Hamstring strengthening
Calf strengthening and stretching
Be cautious with
Deep squats
Lunges with poor alignment
Fast transitions
Twisting movements
High impact work
Big takeaway
👉 Most knee issues are not just knee problems
👉 They are often hip, core and movement pattern issues
Try to Improve alignment
Build strength safely
Restore movement control
