Recover knee pain: 2 Simple Tests to Check Your Knee Pain

30th March 2016

Recover knee pain

2 Simple Tests to Check Your Knee Pain


Recover knee pain

Are you suffering from knee pain? Do you want to learn how to recover from knee pain?

Do you want to know WHY your knee hurts? Is your knee pain stopping you from doing what YOU LOVE? Have you had enough of your knee pain? Or do you simply want to know if you are at risk of developing knee pain?

It is time for you to RECOVER KNEE PAIN forever!

If you haven’t read my previous blog, READ it now before reading on.

If you remember, last week I explained to you that when we assess for knee pain, we need to look at what is happening both above and below the knee. Knee injuries generally aren’t simple or straight forward, however what I’m going to do today is push aside the complexity and give you the basic tools YOU NEED to begin your journey towards knee repair!

I want to TEACH YOU how to assess yourself, this way we SAVE TIME and we REDUCE DAMAGE!

Lets get going them….. this blog is going to be short and sweet because I really NEED your FULL attention!

Test 1:  Hip to Toe

Recover knee pain

IMAGE ABOVE: Can you see that the knees are pushing towards one another?

Stand in front of a mirror with your knees and feet parallel in a comfortable stance. What does this look like?

Slowly begin to bend both knees. What does this look like?

Return to your starting position.

Do you hips, knees and toes remain aligned throughout this movement? If so, great. If not, whats happening? The most common finding here in relation to knee pain, is that both knees move, or just one knee moves inwards. This suggests that you are lacking hip stability that would usually be given by strong glutes.

Test 2: Heel to Toe

Do EXACTLY what you did in test 1, but on one leg.

You can look at what the knee is doing here too, however I’de like you to also look at what the foot is doing.

Is the supporting foot rolling in? Does the arch on the inside of the foot suddenly disappear as you bend your knee? Don’t worry, you’re not the only one, this is SO common and happens to the best of us.

Generally speaking, when hip instability is noted, foot biomechanics is effected. This is why it is SO important to assess the joints both above and below the knee when trying to identify where your knee pain is going from and HOW you can FIX IT!

Guess what, these instabilities are usually down to 3 things:

  1. Tight glutes
  2. Weak glutes
  3. Weak VMO

If you don’t know what the heck these things are DON’T PANIC, because next week I’m going to teach you WHAT they are AND exactly HOW to TARGET them with correct rehabilitation.

Out the way, we are going to FIX YOUR KNEE!!!

I want you to PERFORM, no matter what it is you do! Now go and get started in order to begin the recovery process PRONTO.

Function360 Loves YOU!

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