If your knee hurts when you run or squat, you’re not alone. This is one of the most common complaints I hear from runners, gym-goers, and weekend athletes in Charlotte.
Most of the time, it’s not a torn ligament or major injury. It’s usually tight muscles or tracking issues around the knee.
Some common causes:
• IT band tightness – This can rub against the outside of your knee and create pain.
• Weak glutes or quads – If your muscles aren’t supporting your knee properly, it can take more pressure.
• Patellar tracking issues – The kneecap doesn’t move smoothly, causing irritation.
Quick tip
Try a foam roller on your IT band and quads for a few minutes after running or squatting. This can reduce tension and improve knee alignment.
When massage can help
Sports and orthopedic massage can release tight muscles around the thigh, hip, and knee, helping the kneecap move better and reducing pain over time.
If your knee pain has been sticking around for more than a couple of weeks, it might be worth getting checked. Early treatment can prevent a small issue from turning into something bigger.
