Most cases of knee pain when lifting are due to either mobility and/or stability problems in the lower body. In this video, Dr. Aaron Horschig walks you through how to address each of the following:

1) Ankle Mobility
2) Hip Internal Rotation
3) Knee Stability
4) Glute Coordination

While there may be one specific point in time at which the pain strikes, non-traumatic knee pain is usually the result of something that has been building for some time. The signs of injury are often present even before symptoms appear. For example, numerous research studies have found a connection between knee problems like patellofemoral pain syndrome, illiotibial band (ITB) syndrome, and even the development of osteoarthritis (OA) to movement problems such as excessive hip adduction (thigh moving towards the midline of the body) and internal rotation.

This means that while you may have experienced pain for the first time after a heavy squat workout last week, the cause of injury may have actually been building up to that point for a while. Therefore, the quality of your technique and the manner you load your body during training will always be the most important factor in whether you get stronger and find success or whether you fail to progress because of an injury.

If you think you’re dealing with patellar tendinopathy (which presents as a load intolerance rather than a movement problem), check out this video: https://www.youtube.com/watch?v=w5fXd5FCS_0&t=146s

Master squat technique: https://squatuniversity.com/book/
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Music credits
Opening & closing track by JookTheFirst: https://soundcloud.com/jookthefirst

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Special thank you to Evan Pierson Productions for his help in making this video!