These techniques have helped most of my patients get relief from knee pain. If you have had a significant trauma from any source including a sports injury, slip and fall, automobile accident, work-related, repetitive motion etc, even a prior surgical repair or knee replacement, this program could give you significant relief.
Stand several feet in front of a long mirror, and look at your feet. Are they both parallel to each other, with each foot straight across, and not one foot further forward than the other? If one foot is more forward than the other, then your knee pain is probably coming from your foot, hip, low back or pelvis area. We will be addressing those areas to help your knee problem.
Please remember that you should have already seen a specialist and ruled out any organic tissue involvement, i.e. no internal obstruction to proper knee motion, before attempting these techniques.
Use the “Position of Pain and Procedure” chart below and find the position of pain that fits your situation. You’ll perform the corresponding routine (Procedure) in the order provided, following the instructional videos to learn proper form. Please go slowly and do each move carefully for maximum benefit.
You will notice below that there are two Piriformis stretches – the classic stretch as well as a modified version. I recommend that you start with the modified version first as I find this version of the stretch to be very effective. If you don’t find that you are getting much relief from the modified version, move on then to the classic Piriformis stretch.
*Remember, the sequence the techniques/exercises are performed is at the foundation of the Bio-Structural Retraining System.
|Position of Pain
|Knee is straight (fully extended not weight bearing)
|Calf Stretch #1, Calf Stretch #2, Tennis Ball Routine, Hamstring, IT Band
|Knee is bent
|Hamstring, Upper Quadricep, Calf Stretch, IT Band
|Tennis Ball Routine, Calf Stretch, Hamstring, Psoas, IT Band
|Bridge, Psoas, Piriformis, Squat, Modified Squat*, IT Band
|Going up or down stairs
|Hamstring, Upper Quadricep, Psoas, IT Band
*Modified Squat: If you experience pain, weakness, lack of balance, etc. performing the modified squat, follow the exercise as closely as you can to work up to the proper form of the modified squat.
*Remember, the sequence the techniques/exercises are performed is at the foundation of the Bio-Structural Retraining System. Follow the order of the exercises exactly as they appear in the Procedure column.