This brings us to our first strategy to prevent knee pain- improving range of motion at the ankle and hip. Limited mobility at the ankle and the hip is very common for several reasons like previous injuries and common daily practices (ie wearing shoes and sitting). Decreased mobility at the foot or ankle can increase load through the knee which could be a common cause for overuse injuries like tenditis or bursitis. Common ways to improve mobility can include manual therapy, joint mobilizations, foam rolling and stretching.

Imagine you are in the midst of training for your first half marathon. You did all your homework. You found the race, gave yourself ample time to train, purchased a 14 week training program and have been following it meticulously without missing a day.