“Knee Strengthening” – How do I Eliminate my Knee Pain?

“Knee Strengthening” – How do I Eliminate my Knee Pain for Surfing?

Knee Pain can really be limiting to any person trying to move functionally. In this video I answer a question in regards to knee problems related to surfing for Sebastian Molina Rocha (Facebook liker).

A common approach I have seen for “knee strengthening” usually involves some kind of stability training in areas proximal to the knee or hip joint. I either see people doing single leg balance type work, queuing external rotation at the femur through lifts, or even the use of minibands around the knees during exercise.

This act of trying to institute “stability” in these areas can have dire consequences in orienting your center of gravity (real stability) from your core. Specifically your transverse abdominis. If you’re using your quadriceps or your glute medius to provide stability, you’re definitely missing the point of how these muscles were adapted to work.

If you have any questions, feel free to either drop them here on the comments section, or on the Functional Patterns Facebook like page.




  1. John November 22, 2014 at 4:27 pm - Reply

    Awesome! Hey Naudi,

    Great video. It made me think of my own personal lower back situation. I got into a car accident 8 years ago. Originally, I had upper back pain and I could not even lift our son, who was about a year old and 14 lbs at the time. Since then, I saw a back pain specialist. He sent me to physical theory for about a year and a half. The upper back pain went away and I now can do just about everything I could do before the accident. I do get lower back pain from time to time which feels like the muscles and spine are knotted. I am a certified personal trainer and functional trainer. I usually can stretch and get them to pop and it feels better. I stretch and hang by my hands from a pull up bar. Foam roll and roll with a tennis or med ball. I also do Supermans, Is, Ts & Ys, Planks and glute raises and foam roll glutes, Hamstrings, Quads and IT bands. Any thing else you’d recommend?
    A video would be great!!!



  2. Carol Ramage September 13, 2015 at 3:52 am - Reply

    Hi,I live in Portugal and ive just been watching the video on knee strengthning… Really interesting. I have recently been diagnosed with what is called in Portuguese as “rotura do corno de menisco interno” which translated is rupture of the internal meniscus. and i have been informed that i will probably have to be operated on. I was hoping that there was an alternative to being operated on, i am 58 and am very much involved in fitness. In my youth I was a professional dancer, trained classical ballet dancer and then when I gave up dancing as my carreer I moved on to staying fit and doing all sorts of sport etc,. I love indoor cycle and have done all sorts of fitness exercising. I totally am such a believer in your form of functional training. However now because of my knee injury i am limited to a lot of what i can do. Is there any help you can give me with this problem, or is my only hope to be operated. ?
    Thank you for your videos they are so interesting. Carol

  3. Danielle March 31, 2016 at 1:38 pm - Reply

    Would this work for pain in the fat pad and the tibial tuberosity region?

  4. Denise Goodwin February 15, 2017 at 5:59 pm - Reply

    Just hoping the author of this site answers the comment questions. My husband injured his knee a few years back and would like to try something other than surgery. He has pain everyday but he says it sort of gets bound up while he’s walking then gets swollen and inflamed then very painful the rest of the day. Hate to see him in pain everyday. He’s a very active person, 6′ 4″, 190 lbs but has been limited since the injury. Been reading up on stem cell treatments…sounds promising but not much information out there on the subject. We would need to travel to Utah (from Montana) for the treatment but that’s OK. Still much better than invasive surgery.

  5. Maria finn May 1, 2017 at 9:51 am - Reply

    This is great info , can you help me with a right groin injury . Recurring a lot .

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