Here’s the truth: most knee pain isn’t from a serious injury. It’s from the simple stuff you do every day.

👉 Sitting too long. When you sit for hours, your hips tighten, your quads shorten, and your glutes switch off. That leaves your knees doing more work than they should - stiff, achy, and ready to complain the moment you stand up.

👉 Weak hips and lazy glutes. Your knees are only as strong as the muscles above and below them. If your hips and glutes are asleep, your knees take all the pressure. The result? Strain, inflammation, and pain. Think of your knees caught in a tug of war between tight quads and weak glutes. A simple routine can switch those muscles back on, loosen what’s tight, and stop the pulling.

👉 Bad habits. Collapsing your knees in when you squat. Running with poor form. Wearing unsupportive shoes. Even always carrying your bag on the same shoulder. Over time, these habits stack up into big pain.

And this isn’t just about your knees. Knee pain makes life harder:

  • Climbing stairs.

  • Standing up after a meeting.

  • Walking around town.

  • Playing with your kids.

  • Training the way you want to.

It makes you feel like your legs are trapped in a cage of stiffness and soreness.

Now of course - if your knee pain comes from a medical condition or serious injury, that’s different. Go get it checked by a doctor or physio if you haven’t already. This routine might still help, but we’re mainly addressing the kind of pain caused by sitting, weakness, and bad habits.

And the good news? That pain is 100% fixable.

👉 In the next section, we’ll look at what NOT to do - the common mistakes that make knee pain worse, and how to avoid them.