Recovery Guide: Knee

Mechanics of Healthy Knees

Customized knee Recovery Guide

Cranky Knees

We know how challenging it is to get through the day when dealing with knee pain. Simple movements like getting in a car, climbing steps or squatting down to tie your shoes become problematic. Symptoms present in a variety of ways:

  • Swelling and stiffness.
  • Constant ache when standing too long.
  • Sharp pain when pivoting.
  • Weakness or instability going down stairs.
  • Unable to kneel or squat to pick something up.

The main types of knee pain



Arthritis is a condition that refers to chronic inflammation or wearing down of cartilage in one or both knee joints. Cartilage in a healthy joint prevents individual bones from rubbing directly against each other. When joint protecting cartilage wears down or becomes inflamed, the bones make direct contact, resulting in stiffness, pain and movement difficulty.



Bursitis refers to the inflammation of your knee's "bursa", which is a fluid filled protective area surrounding the joint. Bursitis generally develops over years of kneeling (gardening or construction for example) or suddenly due to a knee injury.

Ligament injuries

Ligament injuries

Ligaments in the knee support the joint in effective movement. Ligament sprains or tears are common knee injuries. Someone with ligament issues often feels weakness in the knee and pain or swelling at the joint.



Chondromaicia is a degeneration of the cartilage surrounding the knee cap. The irritation caused by chondromalacia often causes pain in the knee when squatting or moving on stairs.

Meniscus Tear

Meniscus Tear

The meniscus is a crescent shaped piece of cartilage in the knee joint. When this cartilage tears it can cause inflammation and pain. Injury to the meniscus is often associated with younger athletes and older adults who have age associated knee wear.

Patellar Tendinitis

Patellar Tendinitis

Patellar tendinitis involves the tendon which runs in front of the knee. This from of tendinitis can cause pain in the knee, especially when moving.

Fine tuning the mechanics

We have successfully treated hundreds of knees by simple correcting the mechanics of the hip and foot. This will eliminate excess stress on the knee structures. This is true in almost 100% of conditions whether its recovering from knee surgery, sports injury, or degenerative changes that occur over time.

Calm Tissues Down, Build em back up

After evaluating hundreds of knees over the past 20 years, we have been able to provide our patients with an individualized recovery plan by following a very simple formula: “Calm it down then build it back up”. This is done by following 4 progressive steps:



Avoid painful movements like sitting or standing too long.
Don’t try to push through pain.
Apply over the counter knee brace, compression sleeve, KT tape.  



Try to find another way of moving with less pain. Widen your feet when squatting.
Don’t stay in one position longer than 20 minutes.
Gentle use massage stick to the upper thigh and calf.


Activate & Load

Try to straighten your knee repetitively.
Squeeze your upper thigh muscle above you knees for 30 seconds.
take a 15 minute walk 2x day.


Physical therapy

If symptoms persist for 2-3 weeks, consult with a physical therapist or medical professional.

Climbing with confidence

Your knee joints were designed to be loaded and weight bear. Knee stability and strength with improve over a few weeks after following our proven step by step recovery strategies. After a few visits, you will gain confidence to squat lower, climb stairs, and even kneel with less pain. Hiking, jogging, and working out will soon be part of your weekly routine again.

Request Free Pain Consultation