107 Strength Club

Get Strong. Stay Capable. Live Resilient.

Your knee pain might not be coming from your knee at all.

Did anyone check your hip?

Or your ankle?

Or your foot?

One of the biggest mistakes people make is assuming the place that hurts is the place where the problem started.

Sometimes it is.

But not always.

Your knee sits between your hip and your foot. Every step you take requires all three to work together.

If your hip isn’t moving well, your knee may be forced to compensate.

If your ankle is stiff, your knee may absorb forces it wasn’t designed to handle.

If your foot isn’t stable, the entire chain above it can be affected.

The result?

The knee starts complaining.

Most people immediately focus on the painful area.

They ice the knee.
Stretch the knee.
Brace the knee.

Meanwhile, nobody asks why the knee is being overloaded in the first place.

That’s why a good assessment should never stop at the site of pain.

When someone tells me their knee hurts, I’m looking at:

How they walk.

How they balance.

How their foot contacts the ground.

How their ankle moves.

How their hip moves.

How strong they are.

How they control movement.

Because the body works as a system.

The place you feel pain isn’t always the source of the problem.

Now, that doesn’t mean every sore knee is actually a hip, ankle, or foot issue.

Arthritis is real.

Meniscus injuries are real.

Tendon problems are real.

But before you assume your knee is the problem, make sure someone has looked both upstream and downstream.

Sometimes the knee is the problem.

Sometimes the knee is just the messenger.

Burnout set 25 reps. Reverse banded leg press. It’s just work, hard work, damn hard work.
Get Strong. Stay Capable. Live Resilient.

Finally got the the tall box from the floor, next I need to do it without 👟

Giving the Firedog a lesson on a stripper squat combo, vital movements for those who slide down poles right?
Get Strong. Stay Capable: Live Resilient.

People make this huge mistake when doing kettlebell swings — they extend their knees too much and turn it into a hinge 😬

✅ Correct:

As much knee bend as possible

Using your legs instead of your hips

❌ Wrong:

Hinge at your hips, not your knees

Push your hips back, keep your chest up, and drive your hips forward

This is a squat movement, not a hip hinge. 🤪

Get Strong. Stay Capable. Live Resilient.

Pull with your Lats, or not it’s up to you.
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A few lifestyle changes and those labs can and most likely will improve. The human body is an amazing thing, don’t underestimate its ability to heal or your ability to change. Don’t lose the fight to yourself. You got this.

Inappropriate use of gym equipment. Hammer Strength High Row edition.

It’s better this way ;)