Let’s talk about one of the biggest mistakes people make with knee pain: resting too much.

Story time. After one of our coaches tweaked their knee in a training session, the physio told them: “Rest up, ice it, use the massage gun.” So he did. For days he avoided putting weight on it. But instead of getting better, it got worse - stiffer, weaker, and even harder to bend.

Then, he tried something simple: walking. Just gentle, steady movement. Blood started flowing, the joint loosened, and almost instantly the pain eased.

And here’s the thing: science backs this up.

  • A 2013 study found that people with knee osteoarthritis who kept moving daily reported less pain and better function than those who rested more (Arthritis Care & Research, 2013).

  • Another study showed that light, consistent exercise (like walking or cycling) improved cartilage health and reduced stiffness compared to inactivity (American Journal of Preventive Medicine, 2015).

  • Reviews consistently show that prolonged rest delays recovery - muscles weaken, circulation slows, and stiffness builds (British Journal of Sports Medicine, 2019).

So here are the big rules for knees:

👉 Don’t rest for days on end. If your pain is more than a 3–4 out of 10, pause, but don’t retreat to the sofa long-term.
👉 Don’t ignore pain signals. Adjust, slow down, or scale back — but don’t freeze up completely.
👉 Don’t do nothing. Movement is medicine. Gentle walking, light stretching, and activation work better than staying still.

Of course, if your pain comes from a serious injury or medical condition, see a doctor first. But for most people, doing nothing is the worst thing you can do.

👉 Movement heals. Too much rest hurts.

In the next few lessons, I’ll show you the simple daily routine that wakes up your muscles, eases stiffness, and helps your knees feel stronger and more stable.