02/25/2026
Most runners with knee pain are told to rest.
That’s rarely the full answer.
If you have:• “Runner’s knee”• Meniscus irritation• Pain with stairs• Pain after 2–3 miles
Start here:
1️⃣ Barbell DeadliftBuilds posterior chain strength so the knee doesn’t absorb everything.
2️⃣ Modified Bulgarian Split SquatRestores single-leg control and load tolerance.
Knee pain in active adults is usually a capacity issue — not a damage issue.
Load it correctly and most knees calm down.
Save this. Try it. Let me know how it feels.
If you want a structured progression instead of guessing, DM me “KNEE” and I’ll point you in the right direction.
— Dr. FreebornRunFree PT | Recovery & Performance
