How to Tell the Difference Between Normal Discomfort and Something You Shouldn’t Ignore

Probably Normal

  • Mild soreness after hard rounds

  • Temporary stiffness before warming up

  • Fatigue after heavy leg days

  • General ache that improves as you move

Red Flags 🚩

  • Swelling after training

  • Sharp pain during twisting

  • Feeling unstable when moving

  • Pain going downstairs

  • Pain lasting >48 hours

  • Knee “catching” or locking

  • Avoiding certain positions subconsciously

SIMPLE Self-Assessments

Single Leg Sit-to-Stand Test

Can you control:

  • 10 reps each side?

  • without collapsing inward?

  • without pain >2/10?

Knee MOBILITY Check

Sit in butterfly, S-mount & on your heels.

  • Does one side feel dramatically stiffer?

  • Painful?

  • Unstable?

Hop Test

Single-leg hop forward.

  • Do you trust the landing?

  • Does the knee cave or is painful?

  • Is one side hesitant?

WHEN TO SEE A PT:

  • If you had trouble with the above exercises

  • If you checked off any of the red flags above

If this sounds like you, we’re here to help. Schedule a FREE 20-Min Discovery Call to chat & see if we are a good fit!

IS MY KNEE PAIN NORMAL? OR ACTUALLY MORE SERIOUS?

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