Are you a knee pain sufferer? Learn what really causes knee pain, and tips to consider when designing your exercise program.

1. Knee Pain SolutionsKnee Pain Solutions
Pamela Brown, M.A.
www.pamelabrowncoaching.com
trainsmart@pambrownfitness.com

2. What Causes Knee Pain?What Causes Knee Pain?
Most important point to remember:
Knee Pain is a PRODUCT of dysfunction at the HIP
and/or ANKLE

3. Other CausesOther Causes
How you move
◦ Getting up from a chair, car seat, etc
◦ Climbing stairs
◦ Exercising in gym
 Recumbent bike, walking on treadmill, elliptical, etc
 Using leg press machine
 Performance of other lower body exercises

4. Other causes, contOther causes, cont
Neglecting strengthening certain muscles of body
◦ Buttocks
◦ Hamstrings
◦ Ankle dorsiflexors (front of shin)
◦ Hip abductors (side of hip)

5. Causes, contCauses, cont
Not stretching the right muscles
◦ Hip flexors (front of hip)
◦ Calve muscles
◦ IT Band
◦ Quads (front of knee)
◦ Inner thigh muscles

6. Other things to considerOther things to consider
Proper shoes
Weight
Previous injury/knee surgery
Genetics (how you were built)
How sedentary you are

7. Training ConsiderationsTraining Considerations
Focus on strengthening buttocks, dorsiflexors, and
hip abductors
◦ Functional exercises
◦ Muscle activation important
Limit ROM on knee-bending exercises
May have to eliminate knee extension machine
Stretch hip flexors, calve muscles, quad muscles, and
inner thigh muscles
Learn how to move properly

8. Contact PamelaContact Pamela
Contact Pamela if you want…
◦ Skype assessment with an option for exercise prescription
◦ Free consultation appointment
Questions/Inquiries
Email Pamela trainsmart@pambrownfitness.com
Visit www.pamelabrowncoaching.com and apply for
a consultation and to sign-up for free blog updates