How To Fix Knee Pain

Knee pain can be idiopathic and can oftentimes come along without warning.

It can be a nuisance, particularly for those who are wanting to engage in active lifestyles.

Your first instinct will of course to see a specialist and discuss your options. If you can walk and be mobile, you will most likely be prescribed physiotherapy, which you will probably need to pay for.

Surgery will not be considered until you are above a certain age bracket, or unfortunate enough to have undergone a devastating injury where you are unable to walk.

This is not to say physiotherapy is your best option or not, people have a lot of success within these prescriptions.

BUT, before going to see an expensive physiotherapist, which I have mentioned before:

Physiotherapy focuses on the prevention of pain rather than improved mobility.

Potential Causes Of Knee Pain:

  • Weakness of the quadriceps
  • Weakness of the Hip flexors/ abductors
  • Isolated vastus medialis oblique (VMO) hypotrophy
  • Tight quadricep(s)
  • Tight hamstring(s)
  • Tight calf/calves
  • Weak or poor ankle mobility

If you are mobile and able to move freely, improving these deficiencies could well be key to your knee pain being resolved.  

Weakness Of The Quadriceps

To improve the strength of the quadricep, without putting tension on what is probably an already sore knee you could perform leg extensions. Leg extensions specifically focus on the quadricep engagement.

Dependant on the severity of your pain you could start with the weight very light and isolate one leg at a time, making sure you try to get a big a range of motion as possible that is comfortable for you without feeling any pain.

Weakness Of Hip Flexors/Abductor Muscles

The most effective way to improve in this area, is to increase the range of motion by undertaking mobility exercises.

The simplest method, which requires no equipment is a seated straight leg raise.

How to perform:

Sit on the floor in an upright position, with one leg extended and back straight.

  1. Hug the other knee to your chest.
  2. Engage your core and turn the other leg slightly outwards.
  3. Begin to slowly lift your leg off the ground.
  4. Hold for one second and then slowly lower leg to the ground.
  5. Perform 2-4 sets per side until failure.

Start off slow and if you feel a pinch or sharp feeling in the front of the hip, stop immediately and see a rehab practitioner to assess your hips.

The abductors can also be strengthened by using another body weight exercise, which can again be performed without any equipment. The exercise is a supine side leg raise.

How to perform:

  1. Lie down on your side on the floor. Your spine should be in a straight line, with this line followed all the way down to the bottom of the leg.
  2. Place your arm straight on the floor under your head or bend your elbow and cradle your head for support. Place your left hand out front for extra support or let it rest on your leg or hip.
  3. As you exhale, gently raise your left leg off the lower leg. Stop raising your leg when you feel the muscles flex in your lower back or obliques.
  4. Inhale and lower the leg back down to meet the right leg. Stack your feet again.
  5. Repeat 10-12 times, then switch to the other side.

VMO Hypertrophy:

The VMO (Vastus medialis oblique) is better known as the tear drop area of the quadricep. If this area is not properly developed, then this can be a cause of knee pain.

This area can be strengthened with correct training protocol but cannot be specifically targeted.

Increasing the strength in this area will come in the form of compound exercises and quadricep isolation exercises such as squats and leg extensions.

Make sure you are training your leg muscles effectively, with high rep ranges and higher volume.

When performing squats, an elevated heel will allow more tension to be placed on the front of the anterior section of the upper leg and therefore improve the strength and size of the VMO.

Any exercise which initiates hypertrophy in the quadriceps will be beneficial.

The quickest way to resolve the issue of tight quadriceps, hamstrings or calves is simply by stretching them to lengthen permanently.

This will not be an overnight fix, but more a subtle change which will take place over several months.

Tight quadriceps:

  • Lying quad stretch
  • Standing quad stretch
  • Kneeling quad stretch

Tight hamstrings:

  • Lying hamstring stretch
  • Sitting hamstring stretch
  • Standing hamstring stretch

Tight calves:

  • Downward dog
  • Lunging calf stretch
  • Lunging calf stretch

Another area of the body which is closely linked with balance and therefore a potential decrease in knee mobility and pain is within the structure of the ankle.

Weak Or Poor Ankle Mobility

Consider that if you were turn your toes in and out, the ankle either flexes or extends.

If you have had an ankle injury in the past which is has not healed properly, then every movement on foot you make could be causing the knee to invert or be under constant tension because of this.

Therefore, ankle strengthening, and conditioning realignment exercises could be a vital part of releasing any tension which is being placed on the knee because of the imbalance.

Ankle mobility exercises:

Soft and uneven surface balancing

  • Take a bosu balance trainer (Or just half a bosu) and start by standing on it with both feet.
  • Slowly raise one knee so that only one foot remains on the bosu platform.
  • Once the knee is at a 90-degree angle, remain balanced for 30 seconds.
  • You may find yourself moving side to side, but this is all part of strengthening the ankle
  • If you are unable to do this, stand next to a wall or something stable to grab onto when balancing on one foot.
  • If you do not feel confident or comfortable balancing on one side, then you alternatively stay on both feet and try catching a medicine ball which can be lightly thrown to you by a partner. This will shift your bodyweight when catching the ball with less chance of you falling.

A regular stretching routine for flexibility/mobility should be considered whether you are suffering from injury or not. Focus on prevention and not reaction to injury.

Looking for a specific programme dedicated to the relief of knee pain?

Feel Good Kness Programme

>>For more information, posts, training programmes and training tips visit my website tjhealthandfitness.com


Easiest Way To Lose Weight: 1 Simple Method

The simplest method to lose weight.

No science mumbo jumbo.

No complicated formulas.

No huge changes.

Just some conscious effort, awareness and a few minutes of your precious time a day.

This is how easy it is to lose weight...

Work out how many calories you need a day to maintain weight.

Eat less than that everyday.

That is actually all you need to do.

Does it matter if you eat 2 bowls of asparagus and have avacado on toast versus a bowl of coco pops and a bacon sandwich?

If weight loss is the only thing you want to concentrate on, then no technically it does not matter.

Eating unhealthy food all the time isn’t good for various health reasons.

You don’t need me to tell you that. But if you want to lose weight initially, then over time start to consider some healthier options, this is a really good place to start.

It as nowhere near as overwhelming for you, to change your diet completely and swap all your shitty foods you enjoy for a tons of salad.

How To Work Out Your Calorie Intake:

1. Download MyFitnessPal from the AppStore

Tap here to be redirected to MyFitnessPal website

2. Enter your details and relevant data

3. Correctly input your activity level

4. Consume how many calories it tells you to eat everyday.

5. Lose weight successfully!

The green number is how many calories I need a day to maintain my weight.

To begin with you will be required to provide:

  • Age
  • Height
  • Weight
  • Activity level
  • Your goal (Lose weight)

The number comes up right there in green.

All you need to do is hit that target.

If it’s set to lose weight it will give you the number of calories you need to consume per day, to lose weight.

All you need to do is count them calories.

Do not cheat by trying to estimate them on how they look appearance wise.

Actually weigh your food or scan the barcodes and it will tell you the nutritional information and number of calories.

Make sure you put the right quantity or serving size in when inputting the data of each food item.

When you decide to become more advanced and confident with it, you can start working out your micronutrient percentages:

  • Carbohydrates
  • Protein
  • Fat

10 Simple Fat Loss Tips

On the right hand side at the top half of the screen you’ll see the percentages which I have personally set for myself.

Then you will know how many calories and what percentage of each micronutrient you will need. All of which will be worked out for you by typing it on or scanning the barcode on the food label.

The app is absolutely FREE.

It is very simple to use.

As a long term strategy, more requirements will be needed such as vitamin intake, knowing the difference between good and bad fats, regulation of blood sugars etc and a whole host of other variables which is more complex.

This is somewhere to start for absolute beginners that are overwhelmed by all the different perspectives and information out there.

You might read this and you’re knowledge may be way beyond this.

This is for the people who are not sure where to start.

Once you have worked your calorie intake out after a few weeks or so you won’t need to type it in as much, because you’ll already know how many calories are in your foods.

But you have to earn that knowledge first by typing it in for a bit.

Any questions? Contact me directly.

>>For more information, posts, training programmes and fitness tips visit my website tjhealthandfitness.com

How To Lose Body Fat For Summer: 5 Best Tips

With Summer more or less beginning, the sun shining and it starting to become exceptionally warm up and down the Country, people are rapidly starting to panic that they are ‘unprepared’ physically for the weather.

Given the circumstances and restrictions most of the world has been placed under over the last 12+ months it is no surprise that a lot of unhealthy habits (particularly regarding food) have made their way back in to peoples lifestyles.

Globally, 35.82% of people reported they gained weight during the pandemic


This post has not been created in order to slander anybody or to make anyone feel guilty for any choices they may have made in the middle of a pandemic.

But rather to assist you in lose any extra calories you may have put on.

Everybody reacted in whichever way they thought was most appropriate at the time.

There is absolutely no point in beating yourself up about it or sitting around complaining, when you can actually do something about it right now.

Here are the 5 best tips for accelerated fat loss, so you can feel more confident going into the Summer months ahead.

Cut Out Any Liquid Calories

Any calories that you are consuming in liquid form are unnecessarily being used when there are plenty of alternative, zero calorie substitutes with almost an identical flavour.

If you do like to consume alcohol, then you do not necessarily need to consume lager or beer which are high in calories compared to say a Gin & Tonic.

If it is fizzy drinks then simply choose a diet option or a zero sugar drink which you can still get the fizzy taste from, without the added sugar and calories.

Better still, switch to water.

It will not only satiate you and make you feel more full but will also be the healthiest, calorie free alternative to any other drink on the planet.

Intense water holding

Calculate Your Calories

If you know how many calories you need to consume each day, with a target in mind then you are less likely to overeat.

If you haven’t done this before I explain the simplest method and break it down into easy steps HERE.

All you need to do is work out how many calories you need to eat per day and stick to it. It is that simple.

No fancy diet.

No messing around.

Just hit the target and do not go over it. Throw exercise into there as well, and you will soon start to recognise those changes.

Consume More Protein

A high protein diet has a whole host of benefits, with one of its main characteristics being how it can aid you with fat loss.

High protein is often associated with bodybuilding and whilst this is true, it is not only these guys that can benefit from this method of nutrition.

I have written a full article on Benefits of a High Protein Diet which you can find HERE which goes into much more detail.

Walk For At Least 30 Minutes Per Day

Walking is the most underrated form of exercise in modern day life.

People would much prefer a much more complex workout than makes them feel better rather one that actually works.

Walking 30 minutes a day can burn around 150-200 calories.

This soon adds up over a week (1050-1400 calories).

Walking does not cost a thing. All it requires is you, a bit of effort to put your trainers on and walk around the block.

You will not find an easier form of exercise to lose weight.

Lift Weights At least 3 Times Per Week

Resistance training is the cornerstone and foundation to any healthy individual on the planet.

Without resistance training, you will almost certainly be lacking in muscle mass.

The higher your muscle mass, the quicker your body burns fat when you are resting.

Whether you are asleep, sitting around or just relaxing. If you have a high muscle mass then your body will literally burn more calories just for being alive and breathing.

Gain muscle, lose fat.

If you are looking for some FREE workouts to do from home then follow this link:


This will lead you directly to my Free Bodyweight Muscle Building Programme which can be done from the comfort of your own home.

Lifting weights is not purely for egotistical purposes, but has an important function in the role of a healthy lifestyle.

If you are under 60 and are not actively looking to build or maintain muscle, then you are missing out on fulfilling your potential.

These are all relatively straight forward tips which you can get started on right now.

Summer will arrive quickly and go again.

Do not wait until tomorrow to start becoming a better you.