Knee Pain in the Active Individual
Understanding and Managing Knee Pain
Along with the shoulder and lower back, the knee is the most injured joint of the body with active individuals; especially those who participate in CrossFit. With its dynamic movements and high-intensity workouts, it places unique demands on the body—especially the knees. While the benefits of functional fitness far outweigh the risks, understanding how to prevent and manage knee pain can help athletes stay in the game and reach their goals safely.
Common Causes of Knee Pain in CrossFit
Poor Movement Patterns: Faulty biomechanics during squats, lunges, or Olympic lifts can increase stress on the knees.
Overuse Injuries: Repeated high-impact movements like box jumps, running, or double-unders can lead to inflammation or tendon irritation.
Muscle Imbalances: Weakness or tightness in the quads, hamstrings, glutes, or calves can disrupt knee alignment and load distribution.
Previous Injuries: Athletes recovering from previous knee injuries may be at higher risk for recurrent pain due to compensatory movement patterns or incomplete rehabilitation.
Prevention Tips
Master Proper Technique: Work with a coach or physical therapist to ensure proper form during lifts and functional movements. Focus on knee alignment—avoid any excessive movements of the knee and improper tracking during movements such as the squat. This may be from poor mechanics or muscle imbalances anbd finding the right physical therapist to alert and address this issue is key.
Build Strength and Stability: Incorporate accessory exercises like Bulgarian split squats, single-leg deadlifts, and glute bridges to strengthen supporting muscles.
Prioritize Mobility: Maintain adequate flexibility in the hip flexors, hamstrings, calves, and ankle joints. Foam rolling and dynamic stretching can be beneficial pre- and post-workout.
Listen to Your Body: Don’t ignore early signs of knee discomfort. Adjust intensity, volume, or modify movements as needed.
Managing Knee Pain
If knee pain arises, it’s important to address it promptly to prevent worsening. Here are some strategies:
Rest and Modify Workouts: Reduce high-impact or knee-intensive exercises temporarily. Substitute with low-impact movements like rowing or biking until you are able to load the tendon and tolerate movement again.
Strengthen and Stabilize: Focus on corrective exercises under the guidance of a physical therapist to address muscle imbalances and restore proper mechanics.
Seek Professional Help: If pain persists, consult a physical therapist to identify the root cause and develop a personalized treatment plan.
Conclusion
Knee pain doesn’t have to sideline your fitness journey. By prioritizing proper technique, maintaining balanced strength and mobility, and addressing pain early, fitness athletes can continue to train hard and perform at their best. As both a physical therapist and fellow CrossFitter, I’m here to support you in optimizing your performance and keeping your knees healthy.
If you are having knee pain and have been told to stop squatting or rest from exercise to alleviate your pain, give Prescribed Physical Therapy a try. We do things differently here and will come alongside you to get you back to doing what you love!