"My knee hurts…"

I had an athlete come in Monday afternoon with a new problem - his knee hurt during any squat type motion (including walking). After a few tests, I determined that there wasn't anything torn in or around the knee so I went about my usual strategy for reducing pain.

Step 1. Improve tissue quality immediately above and below the affected joint.

Step 2. Improve tissue quality around joints above and below the affected joint.

Step 3. Compress the affected tissues and slowly reintroduce range of motion.

Step 4. PNF and static stretching.

For this athlete, we had to improve tissue quality in his quads, IT band, hamstrings, calves, and glutes using various techniques (check mobilitywod.com for some quick fixes). In the video below, you'll see step 3 - I've got his knee wrapped for some added stability and he can get his full range again. After removing the compression wrap, we move straight into some band assisted PNF stretching for his hamstrings.

There are plenty of reasons why joints hurt, and just because this method worked for him does not mean you should assume you can fix all of your issues. If something hurts, get someone qualified to check it out.