Knee Pain in Sport: Why Strengthening Is the Long-Term Solution

As football, netball, hockey and basketball seasons ramp up, knee pain becomes a common complaint among athletes. Whether you’re returning to training after the off-season or increasing your activity levels, the demands placed on the knees can quickly expose underlying weaknesses and movement deficits.

In many cases, knee pain is not simply caused by the knee itself. Weakness through the quadriceps, hips and surrounding stabilising muscles can alter movement patterns and increase the stress placed on the knee joint during running, jumping, landing and change-of-direction activities.

While the most effective long-term approach is usually a targeted strengthening program, some people may benefit from using a foam roller to temporarily reduce muscle tightness and sensitivity around the knee.

Foam rolling is commonly performed through the quadriceps muscles at the front of the thigh, particularly over areas that feel tight or tender. Many people notice increased sensitivity along the outer portion of the thigh, although the most appropriate area to target will vary from person to person.

To use a foam roller:

• Position the roller under the front of the thigh
• Slowly roll over tender areas of the quadriceps
• Pause briefly on particularly sensitive spots
• Work within a tolerable level of discomfort
• Perform for several minutes as tolerated

Potential benefits of foam rolling may include:

• Reduced muscle tightness
• Improved movement comfort
• Temporary reduction in pain sensitivity
• Improved tolerance to exercise
• Increased flexibility and mobility

It is important to remember that foam rolling is generally a short-term management strategy and does not replace strengthening exercises. If knee pain is recurring or ongoing, addressing the underlying strength deficits and movement patterns is usually essential for long-term improvement.

At Spine & Sports Physiotherapy, our Physiotherapists and Exercise Physiologists can assess knee pain, identify contributing factors and develop an individualised strengthening and rehabilitation program designed to improve function, reduce pain and help you stay active throughout the sporting season.