Your Knee Pain Is Telling You Something. Let's Figure Out What.

Knee pain rarely happens in isolation. In most active people, the knee is the victim caught between two powerful forces: the demands of the ground pushing up and the control (or lack of it) coming down from the hip. When something fails in that chain, the knee takes the hit. Understanding where your pain lives, what triggers it, and what relieves it tells us exactly which tissue is involved and how to fix it.

The good news: most knee pain in runners, lifters, and recreational athletes responds to conservative care. The key is matching the right treatment to the right diagnosis, not just chasing the pain.

What brings active people to our Springfield clinic:

  • Running volume that outpaces tissue capacity whether you're training for a half marathon or logging miles on the Galloway Creek trails
  • Repetitive jumping and landing from basketball, volleyball, CrossFit box jumps, or HIIT classes
  • Hip weakness masquerading as knee pain when the glutes can't control the femur, the knee pays the price
  • Growth-related stress in young athletes bones growing faster than muscles can adapt, common in youth sports across Springfield and surrounding areas

Why we check your hips: Research consistently shows that hip abductor weakness is a primary driver of knee pain in runners and athletes. When the gluteus medius fails to stabilize the pelvis, the femur rotates inward, creating excessive stress on the kneecap and medial structures. (Lexington Physio, 2023) That's why knee treatment at 417 Performance always includes the hip.

Pinpointing the Source of Your Knee Pain

Patellofemoral Pain Syndrome (Runner's Knee)

This is the most common cause of knee pain in active adults. Your kneecap (patella) should glide smoothly in a groove on your thigh bone. When it tracks off-center due to muscle imbalances or hip weakness, the cartilage underneath gets overloaded. Think of it like a train being pulled off its tracks: the problem isn't the train, it's the forces acting on it.

Feels like Dull, aching pain behind or around the kneecap; hard to pinpoint exactly
Worse with Going down stairs, prolonged sitting with knees bent (the "theater sign"), squatting, running downhill
Better with Keeping the leg straight, gentle movement after sitting, avoiding deep knee flexion
Key insight Descending stairs hurts more than climbing because your quad has to control gravity while your kneecap is compressed against the femur. (Lexington Physio, 2023)
Root cause: Usually a combination of tight lateral structures (IT band, lateral quad) and weak medial/hip stabilizers. We address both to recenter the kneecap.

IT Band Syndrome

The IT band is a thick fascia running from your hip to just below your knee. When the hip stabilizers (especially glute med) are weak, the tensor fasciae latae and IT band have to work overtime, creating tension that compresses a fat pad against the lateral femoral condyle. The result: sharp, burning pain on the outside of your knee that's predictably distance-dependent.

Feels like Sharp, burning pain on the outside of the knee; may radiate up the thigh
Worse with Running (often at a specific distance or time), cycling, going down stairs or hills
Better with Stopping activity (pain usually resolves quickly with rest), keeping knee fully straight or fully bent
Key insight Pain is maximal at 30 degrees of knee flexion, an angle you hit repeatedly during the stance phase of running. That's why it often forces you to stop mid-run. (Centeno-Schultz, 2023)
The fix: Foam rolling the IT band provides temporary relief, but the long-term solution is strengthening the hip abductors so the IT band doesn't have to overwork. (Minnesota Movement, 2023)

Patellar Tendinopathy (Jumper's Knee)

The patellar tendon connects your kneecap to your shinbone. Every time you jump, land, or decelerate, this tendon absorbs enormous eccentric load. When that load exceeds the tendon's capacity to recover, the collagen fibers start to break down. Despite the name "tendinitis," chronic cases are actually tendinosis: a degenerative process that requires loading, not rest, to heal.

Feels like Pinpoint pain at the bottom tip of the kneecap; you can press right on it
Worse with Jumping, landing, squatting, running (especially deceleration phases)
Better with Warming up (pain often decreases during activity, then returns after); isometric loading
Key insight The classic pattern: pain after activity at first, then during and after, then affecting performance. Early intervention prevents progression. (PMC, 2021)
Common in: Basketball players, volleyball players, CrossFit athletes, and anyone doing high-volume jumping or box jumps. College and club athletes in Springfield see this frequently during heavy training blocks.

Osgood-Schlatter Disease (Growth Plate Pain)

During growth spurts, bones lengthen faster than muscles can stretch. The quadriceps, anchored to a growth plate on the shinbone (tibial tuberosity), pulls relentlessly on that immature bone. The result is a painful, visible bump just below the knee. It's common in young athletes 10-15 doing sports that involve jumping, sprinting, and cutting.

Feels like Tender, bony bump on the shinbone about 2 inches below the kneecap; painful to touch or kneel on
Worse with Running, jumping, kneeling, going up stairs, any forceful quad contraction
Better with Rest, ice after activity, quad stretching
Key insight It resolves when the growth plate closes (skeletal maturity), but proper management reduces pain and prevents a permanent bony prominence. (BraceAbility, 2023)
For parents: Playing through mild pain is generally safe, but severe pain warrants activity modification. We see this frequently in youth soccer, basketball, and volleyball players throughout the Springfield area. The bump may persist, but the pain doesn't have to.

Meniscus Tears

Your menisci are crescent-shaped shock absorbers between your thigh bone and shin bone. In younger athletes, tears usually happen acutely during a twist or pivot. In active adults over 30, tears are often degenerative: the cartilage gradually frays like the treads on a tire. Here's what most people don't realize: MRI studies show that many adults have meniscus tears with zero symptoms. (The Ortho Group, 2023)

Feels like Sharp pain directly on the joint line (inside or outside of knee); catching, clicking, or locking
Worse with Twisting, deep squatting, pivoting, getting in/out of a car
Better with Keeping the leg straight, avoiding rotation under load
Key insight For degenerative tears without true locking, research shows physical therapy outcomes match surgical outcomes at one year. We treat the function, not just the image.
Surgery consideration: True mechanical locking (inability to fully straighten the knee) may require surgical intervention. Degenerative fraying usually doesn't.

Early Knee Osteoarthritis

In the 40-60 age range, many active adults start experiencing early cartilage changes. The key distinction from acute injuries: OA behaves like a "rusty hinge." It's stiff after rest, loosens up with gentle movement ("motion is lotion"), then aches after too much activity. Understanding this pattern helps you train around it rather than through it.

Feels like Stiffness and aching, especially in the morning or after sitting; may include grinding sensation
Worse with Inactivity followed by sudden loading, high-impact activities, prolonged standing
Better with Gentle movement, warming up thoroughly, low-impact cross-training (cycling, swimming)
Key insight Losing one pound of body weight reduces knee load by four pounds. Strength training and activity modification can extend joint life significantly. (AARP, 2023)
The goal: Joint preservation. We help you modify activities to stay active without accelerating wear, often switching high-impact running to cycling or pool running without sacrificing fitness.

Match Your Symptoms to the Condition

Feature Runner's Knee (PFPS) IT Band Jumper's Knee Osgood-Schlatter Meniscus
Pain location Behind/around kneecap Outside of knee Bottom tip of kneecap Bump below knee Joint line (medial/lateral)
Worst trigger Stairs down, sitting Running at specific distance Jumping, landing Running, kneeling Twisting, deep squat
Mechanical symptoms None typical None typical None typical Visible bump Clicking, catching, locking
Swelling Rare No Possible (local) Local bump Yes (joint effusion)
Typical population Runners, cyclists 25-50 Distance runners Jumpers, athletes 16-35 Youth athletes 10-15 Active adults 30+

How We Evaluate Knee Pain at 417 Performance

Beyond the Knee

Most clinics look at the knee. We look at the entire system. Whether you're a runner from Nixa, a high school athlete from Kickapoo or Glendale, or a weekend warrior training at a local CrossFit box, we assess the whole kinetic chain to find the true driver:

  • Hip strength and control testing especially glute medius, to identify proximal weakness driving knee stress
  • Patellar tracking assessment watching how the kneecap moves through range of motion
  • Foot and ankle screening because excessive pronation or ankle stiffness changes knee loading
  • Movement analysis single-leg squats, running gait, or sport-specific patterns to see how the knee behaves under load

Our Treatment Philosophy

We combine soft tissue work with joint mobilization and progressive loading to address both the symptoms and the cause. Knee pain doesn't mean you stop training. It means we identify what's broken in the system, fix it, and build the capacity to handle your sport. That's what gets you back to running the trails, playing pickleball at Cooper Tennis Complex, or competing at a high level. Learn more about our three-phase approach.

Treatments That Get You Back Faster

Your progressive exercise program is what creates lasting change. At our Springfield clinic, we use these targeted treatments to accelerate the process:

Dry Needling

Dry needling releases trigger points in the quads, IT band, and hip musculature that contribute to abnormal patellar tracking and lateral knee compression. Particularly effective for stubborn PFPS and IT band syndrome.

Blood Flow Restriction

BFR training allows you to build quad and glute strength at lower loads, protecting irritated tendons and joints while still creating the stimulus needed for muscle growth. Essential for patellar tendinopathy and post-injury rebuilding.

Shockwave Therapy

For chronic patellar tendinopathy that hasn't responded to loading alone, shockwave therapy stimulates the healing response in degenerative tendon tissue. Strong evidence supports its use when conservative care plateaus.

Questions We Hear Every Week

No. This is one of the most persistent myths in sports medicine. Research actually shows that recreational runners have lower rates of knee osteoarthritis than sedentary people. The issue isn't running; it's load management. Problems arise when training volume increases faster than tissue can adapt.

If running currently hurts, we figure out why. Usually it's a hip strength deficit, a training error, or a mobility restriction, not the act of running itself. Most runners can return to full mileage once we address the underlying issue.

Usually not. Clinical examination accurately identifies most knee conditions, and findings on MRI don't always correlate with symptoms. Many people have "abnormal" MRIs with zero pain, and many painful knees look normal on imaging.

We recommend imaging when clinical findings are unclear, when there's true mechanical locking, or when 6-8 weeks of quality treatment hasn't produced expected progress. Starting treatment based on exam findings gets you moving faster than waiting for imaging.

Because your hip controls where your knee goes. When you run or squat, your glute medius is supposed to keep your pelvis level and your femur from collapsing inward. If it doesn't fire properly, your knee gets pulled into a vulnerable position with every step.

This "dynamic valgus" is the root cause of most runner's knee and IT band syndrome. We can massage and mobilize your knee all day, but if we don't fix the hip, the problem comes back as soon as you start running again.

That's likely Osgood-Schlatter disease, and while it's painful, it's not dangerous. It happens when the growth plate on the shinbone gets irritated from the quad muscle pulling on it during a growth spurt. It resolves when the growth plate closes.

The bump itself may be permanent, but the pain doesn't have to last. We manage symptoms with activity modification, stretching, and sometimes training adjustments. Most young athletes can continue playing with proper management.

IT Band Syndrome: 4-8 weeks with hip strengthening; often can continue modified running

Runner's Knee (PFPS): 6-12 weeks depending on severity; activity modification rather than complete rest

Patellar Tendinopathy: 12+ weeks; tendons heal slowly but respond well to progressive loading

Osgood-Schlatter: Managed through skeletal maturity; usually can continue playing with modifications

Meniscus (non-surgical): 6-12 weeks of stability work; depends on tear type and symptoms

When to Seek Immediate Medical Care

Most knee pain is mechanical and responds to conservative treatment. However, some presentations require urgent orthopedic evaluation:

  • Immediate swelling after a "pop" during activity (possible ACL tear)
  • Knee locked in a bent position and unable to straighten (bucket-handle meniscus tear)
  • Inability to bear weight after trauma
  • Visible deformity or instability
  • Signs of infection: redness, warmth, fever with joint pain

Build Knees That Perform!

Strong knees don't just feel better. They move better, load better, and last longer.

We help you build resilience that holds up when it matters. Book your Evaluation to get back to moving your knees like you were meant to. 

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