10/03/2026
Knee-hab!
The space between knee pain and full performance.
Knee pain is a common problem I have to tackled whether this is for athletes or lifestyle clients.
Most people treat the knee like the problem, but the knee is usually the messenger.
It tells you the tissues around it are not prepared for the load you are asking them to tolerate.
Strong knees are built through strong tissues.
That starts with the quads.
The quads are the primary shock absorbers of the knee.
When they are strong and capable of handling load, the joint becomes far more resilient.
Inside that group sits the VMO.
The VMO helps control how the patella tracks during knee flexion and extension.
When it is weak or undertrained, the knee often feels unstable or irritated during training.
Then there is the patella tendon.
This tissue transfers force from the quads into the lower leg.
Every time you run, jump, land or change direction, the patella tendon is managing huge amounts of tension.
If the tendon has not been progressively loaded, it becomes sensitive.
If it has been prepared gradually, it becomes incredibly robust.
Knee-hab is not about avoiding stress.
It is about exposing the knee to the right stress in the right way.
Controlled ranges.
Progressive loading.
Consistent work for the quads, the VMO and the patella tendon.
Do that consistently and the knee usually stops complaining.
Because strong tissues tolerate life better.
