Why You’re Dealing With Knee Pain (Even If You’ve Tried Everything)

Knee pain is frustrating—especially when you’ve already tried rest, stretching, maybe even a brace or two, and it still hasn’t gone away. Whether your knee hurts when you run, go down stairs, squat, or even just sit too long, the truth is this:

Pain in your knee doesn’t always mean the problem is in your knee.

Here at Off The Block Performance Physical Therapy, we see this all the time. And more often than not, knee pain is actually a symptom—not the root cause.

So What Is Causing It?

Let’s say you have pain around your kneecap when you run or go down stairs. That could be something like patellofemoral pain syndrome—but what’s really driving it?

Often, it comes down to one or more of these:

- Weak hips or glutes not stabilizing your leg as you move

- Tight ankles that limit proper mechanics when walking or squatting

- Poor control of your foot arch, causing your knee to cave inward

- Core weakness that throws off your entire lower body movement chain

If all you’re doing is icing and stretching your quad, you’re missing the bigger picture.

Why Generic Knee Exercises Don’t Always Work

Let’s be honest—there are a lot of knee rehab exercises floating around online. And while some are great, many don’t account for your individual movement patterns, strength deficits, or the demands of your sport or daily life.

That’s why we start with a full-body movement assessment. We look at how your hips, knees, ankles, and core are working together—because that’s what real life demands from your body.

What You Can Expect From PT That Actually Works

When you work with a physical therapist at Off The Block, here’s what you’re not going to get: a printed sheet of generic exercises and a “good luck” wave.

Instead, you’ll get:

- A clear understanding of why your knee hurts

- A hands-on, customized plan to address the root cause

- Strength, mobility, and movement work tailored to your goals

- Real guidance on how to safely get back to what you love—whether that’s CrossFit, 5Ks, or keeping up with your kids

Still dealing with knee pain? Don’t wait for it to get worse.

We help active people in Central and Easley, SC move better, feel better, and stay pain-free—without relying on meds or endless rest.

📞 Call or text us at (864) 633-9272 to schedule your first visit. No referral needed.