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.

Ask:

• Does one side feel dramatically stiffer?

• Painful?

• Unstable?

Hop Test

Single-leg hop forward.

Ask:

• Do you trust the landing?

• Does the knee cave or is painful?

• Is one side hesitant?

WHEN TO SEE A PT:

• Your knee swells after training

• You feel unstable during rolls

• You’re modifying your game because of fear/pain

• Symptoms keep returning despite rest

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!