The Most Likely Culprit of Knee Pain

Knee pain is common in the clients I see in my practice and it has been something I’ve experienced on and off the past few years myself. I do not want to oversimplify by saying I know “the one and only cause” of knee pain, but in my experience I have found one spot that offers the best and fastest relief to knee pain above the others.

This spot is the high, lateral part of your calf. 

The muscles of the gastrocnemius and soleus overlap in this area which often causes what I call “congestion” in the fascia. Essentially, a crinkled up section of fascia that has shrunk, adhered to itself, and become dehydrated. The fascia of this overlap is also near the long head of your hamstring and the IT band attachment. So I believe unsticking this section of the calf fascia has  the ability to restore space into those areas around the knee as well.

In order to heal, your body needs space and blood flow. This technique will help shear the fascia fibers enough to “pull out the plastic wrap wrinkles” and create space, and I often feel a distinctive rush of blood flow into the knee as I do this. This has helped both myself and my clients with knee issues! If it doesn’t fully heal your pain, I would love to help you one-on-one.

• What is the most common cause of knee pain?

  One of the most common—and most overlooked—causes of knee pain is fascial restriction in the high, lateral calf. This area sits where the gastrocnemius and soleus muscles overlap, creating a common zone of fascial congestion. When the fascia here becomes dehydrated and stuck, it can pull on surrounding structures near the knee and disrupt normal movement and blood flow, leading to pain.

• Can tight calves really cause knee pain?

  Yes. Tight or restricted calf fascia can absolutely contribute to knee pain. The fascia in the calf is continuous with the tissues around the knee, including the hamstrings and IT band. When the calf fascia shrinks and loses hydration, it creates tension up the chain, increasing stress at the knee joint—especially during walking, running, squatting, or going downstairs.

• Why does releasing the high outer calf help knee pain so quickly?

  Releasing the high, lateral calf helps knee pain because it restores space and blood flow in an area that strongly influences knee mechanics. This specific fascia release technique shears stuck fibers, rehydrates the tissue, and often creates a noticeable rush of circulation into the knee. Improved blood flow supports healing and reduces the protective tension patterns that drive pain.

• How do I know if my knee pain is coming from my calf?

  If your knee pain improves—even temporarily—after releasing your calf, that’s a strong indicator the fascia there is contributing to your symptoms. Many people notice reduced stiffness, easier bending, or less pain with stairs or squats after targeting this area. Knee pain that feels stubborn, vague, or keeps returning is often a sign the source lies outside the knee itself.

• Is foam rolling effective for knee pain?

  Foam rolling can be very effective for knee pain when it’s done in the right area and with the right technique. Targeting the high, lateral calf with compression and intentional movement helps shear fascial adhesions and restore hydration. Simply rolling randomly or focusing only on the knee itself is far less effective than addressing the fascial restrictions driving the problem.