Troubleshoot Your Knee Pain: Part 2

If you missed last week's video ("Troubleshoot Your Knee Pain with this One Exercise") about how to figure out what area of your fascia is causing your knee pain, go back and watch it!

After releasing the fascia in the areas that are the best fit for you, it’s time to implement some strength training.

Typically when certain areas of your fascia become restricted, other surrounding muscles become weak. So in order to keep your knee pain from returning, building strength in the muscles around your knee is imperative!

In this video, Jason McQueen (CPT and strength training coach) and I walk you through our top 3 exercises for helping you keep your knee pain away. They are:

1. Split Squats

2. Single Leg Deadlifts

3. Monster Walks

Watch the video to see the full explanation of the correct form.

Sets, reps, and frequency will differ per person, but our recommended starting place is to do 3 sets of 10-12 reps. Repeat these exercises 2-3 times a week. 

One final reminder: it makes a huge difference to release your fascia first. This can bring down your knee pain and enable you to do these strength training exercises with minimal (or hopefully zero) knee pain. 

Want more help solving your pain for good? Book a session.

And click here for more info about Jason.

• Why does my knee pain keep coming back even after stretching or rest?

  Knee pain often returns because the root cause isn’t in the knee itself. Fascial restrictions in the quads, hips, calves, or IT band can alter mechanics and overload the knee. Without releasing these restrictions and rebuilding strength, the body continues to compensate—bringing the pain back.

• Should I release fascia before doing knee strengthening exercises?

  Yes—this is critical. Releasing fascia first restores space, hydration, and proper muscle activation. When fascia is restricted, surrounding muscles often can’t fire correctly. Strength training on top of restricted fascia can reinforce faulty patterns and keep pain lingering.

• What are the best exercises to prevent knee pain from returning?

  Split squats, single-leg deadlifts, and monster walks are highly effective because they build strength and stability through the hips, glutes, and legs—areas that directly influence knee alignment and load. When performed with good form, these exercises help distribute force more efficiently through the body.

• Can weak muscles around the knee cause knee pain?

  Absolutely. When certain fascial areas are tight, other muscles become inhibited or weak. This imbalance increases stress on the knee joint. Strengthening the surrounding muscles—especially the glutes and hamstrings—helps offload the knee and improve long-term joint health.

• How often should I do strength training for knee pain?

  A great starting point is 2–3 times per week, performing 3 sets of 10–12 reps per exercise. Frequency and volume may vary depending on your pain level and movement history, but consistency—paired with fascia release—is key for lasting results.