Knee injuries sideline more athletes than almost anything else — but they don't have to keep you down. We identify the actual root cause, fix it, and get you back to full training.
Most knee pain isn't actually caused by the knee itself — it's caused by what's happening above and below it. Weak hips, stiff ankles, poor quad control, faulty running mechanics. The knee is stuck absorbing forces it was never designed to handle alone.
That's why ice, rest, and a generic quad-strengthening program doesn't fix runner's knee for good. It helps temporarily — until you go back to the same movement patterns that caused it. We do a full kinetic chain assessment to find where the breakdown is actually happening, then address it at the source.
Whether it's runner's knee, IT band syndrome, a meniscus issue, patellar tendinopathy, or post-ACL reconstruction — we've treated it in athletes at every level, and we use Blood Flow Restriction (BFR) training to rebuild strength faster than traditional rehab.
A starting point while you're waiting to come in — or to supplement your program. These address the most common root causes of knee pain: hip weakness, quad control, and ankle stiffness.
2–3 min per side. Essential for runners and cyclists before any lower body training. Pause on the tender spots.
Tight hip flexors overload the quads and knee. Hold 2–3 min per side. Keep the core braced throughout.
Reduces lateral chain tension contributing to IT band syndrome. 2 min per side, relax fully into it.
Opens internal and external hip rotation — often the missing link in runner's knee. 2×10 reps per side.
VMO activation and quad control at end range — the key for patellofemoral pain and post-ACL rehab. 3×15 with band.
Single-leg loading that builds quad strength while keeping the knee in a safe, controlled range. 3×8–10 per side.
Adductor and medial knee stability. Often overlooked in knee rehab. 3×8 per side with a 3-sec hold.
"After a compound femur fracture, I couldn't believe how far I'd come in 4 months — back squatting below parallel, pain free, and ready to return to sport. These guys are on another level."
"Runner's knee had me sidelined for months. Every other PT told me to rest and ice it. These guys figured out it was a hip strength issue in the first session. Six weeks later I ran a half marathon."
"Post-ACL surgery I was terrified I'd never CrossFit again. The BFR training they used rebuilt my quad strength faster than I thought possible. Cleared for full training at 7 months."
Book an evaluation with a Doctor of Physical Therapy. We'll pinpoint what's actually going on and build a plan to fix it.