Why Do My Knees Hurt?
If the muscles surrounding your knees aren’t strong, your knees are going to hurt. Period.
Knees are especially vulnerable if they’re deconditioned or carrying excess weight. This becomes even more noticeable when walking downhill or descending stairs — movements that increase pressure on your knees up to seven times your body weight.
What’s the solution?
Exercise. But not just any exercise — you need targeted movements that strengthen your quads, glutes, hamstrings, and hip muscles. These muscles are the foundation of lateral stability, which helps keep your knees properly aligned and supported during movement.
A proper workout routine must address both phases of a lift:
Concentric (the upward, positive movement)
Eccentric (the downward, negative movement)
The biggest mistake I see? People rush or ignore the eccentric phase, letting gravity do the work on the way down. That’s a missed opportunity to build strength and protect your joints — and it wastes half the benefit of your workout.
Why Strength Matters
Your knees are constantly under stress, compressed between the bones above (femur) and below (tibia). Strengthening the muscles around them builds support, reduces wear and tear, and helps minimize joint pain, especially when under pressure.
Working the negative (eccentric) phase:
Improves muscle development
Enhances joint stability
Reduces pain and risk of injury
If your knees hurt, don’t stop moving — start training smarter. Prioritize strength and control, and your knees will thank you.
