Don't let pain hold you back from doing
what you love.
Most people with knee pain are told one of a few things: stop running, don't let your knee go past your toes, switch to biking or swimming, or rest until it feels better.
We think most of that advice makes the problem worse.
Here's the truth: your knee isn't broken. Your pain isn't permanent. It's a sign that your knee isn't prepared for the demands being placed on it. And the solution isn't to avoid those demands forever — it's to build your knee's capacity to handle them.
The pain-rest-pain cycle is real. You take time off. It feels better. You go back to what you love. The pain returns — sometimes worse. Why? Because nothing changed. You took water out of the cup without making the cup bigger.
Running doesn't ruin your knees. Inactivity does.
Avoiding impact doesn't protect your joints — it weakens the muscles, tendons, and tissues that support them.
And all those clamshells, IT band stretches, and glute bridges you've been doing? They're not bad. They're just not the long term solution.
The solution is loading your knee the right way — progressively, intentionally, and starting where you actually are.
Imagine working out without worrying about knee pain.
This is for you if:
• You have knee pain that keeps coming back no matter how much you rest, stretch, or foam roll
• You've been told to stop running, stop squatting, or stop doing the things you love — and you're not willing to accept that
• You did PT before, did everything you were told, and still didn't get better — because the program was wrong, not you
• You're stuck in the pain-rest-pain cycle and tired of temporary fixes
• You're a runner, HYROX athlete, CrossFitter, volleyball player, or active person whose knee is keeping you from training the way you want
• You're scared your knees are damaged or worn out — and you need someone to tell you the truth about what's actually going on
HOW WE WORK WITH KNEE PAIN
When you come to Made2Move on Daniel Island with knee pain, we start with a full assessment — not just where it hurts, but what your knee isn't prepared to handle and why.
We use our RAMP framework:
Relative Rest: we modify, we don't eliminate. You keep moving at a level that doesn't spike your symptoms.
Assess: we test strength, single-leg stability, force absorption, and plyometric capacity. Running is a series of repetitive single-leg jumps — your knee needs to be able to handle that demand.
Move with Load: targeted strength work, starting with what your knee can tolerate and building from there. Quad-focused — because that's what most knee rehab skips. Then single-leg work, plyometrics, and return to sport.
Progress: gradually increase load, volume, and complexity. Monitor how your body responds. Adjust based on data.
One of our Daniel Island patients came in with knee pain limiting all activity including walking. A few months later she competed in a HYROX. That's what happens when you stop avoiding and start building.
After a 90 minute assessment with a Doctor of Physical Therapy, we'll build you a plan that not only solves your pain, but prevents it from coming back.
From Our Patients
One of our Daniel Island patients came to us with knee pain that was limiting all activities — including walking. She was a CrossFitter and HYROX athlete who was watching her training fall apart.
Working with the Made2Move team, she built the strength and capacity her knee had been missing.
A few months later she competed in a HYROX — pain free.
"I went in for knee pain that was limiting all activities including walking. After working with Nicolette I was back in the gym and even competed in a HYROX. If you are struggling with an injury M2M should be your next call."
From can't walk without pain to HYROX competitor. That's the work.
Other Services
ACL Rehab
HYROX & Group Fitness Rehab
About the Author
Hannah Breal, PT, DPT is the co-owner of Made2Move Physical Therapy and author of Letters on Pain, Movement & Health — a weekly newsletter for athletes and active adults who want to move better and stay healthy for life.
KEEP LEARNING.
KEEP GROWING.