Submitted by Penrose & Associates Physical Therapy

Many people just like you are becoming victims of knee pain. This is fast becoming one of the most common things we see at Penrose Physical Therapy, and one of the areas that we treat the most too.

Photo courtesy: Penrose & Associates Physical Therapy

But before I tell you why, have a look and see if this sounds familiar to you? There’s a familiar pattern that emerges with knee pain (before arthritis sets in). It starts with a few clicks of the knees, just here and there. But nothing painful, and you think nothing of it. Then as the years go on, some of those clicks become painful, and they start to ache a little bit more, commonly under the knee cap and inside of the knee. Walking around the stores for a few hours and they begin to feel sore. And getting back up again after sitting down watching your favorite TV show, you notice it takes a few steps for them to ‘get going’.

So why does this happen, and why more than ever before? Well, so sometimes it can be from lack of support in your shoes.  When you don’t have enough support in the shoes your feet can flatten out and stretch the foot ligaments.  So eventually, with time, the ligaments (that hold the bones together) around your foot and ankle become too loose. Meaning every time you put any weight into your feet, they come out of the correct position and pull the rest of you out of position too! When this happens, most commonly feet “roll in” (pronation might sound familiar if you’re a runner). If the feet roll in, it pulls and twists your lower leg, which inevitably twists your knee. This twist and pull is only subtle to start with, which is why you only notice a few clicks. But then as it gets worse, the knee will start to become painful and damage is starting to be done.

Photo courtesy: Penrose & Associates Physical Therapy

You should think of ‘clicky’ knees as a warning sign that something’s wrong so you can correct it before the damage is done and it’s too late. Could this be you? Here’s a few simple ways to help you check at home (it’s best to stand in front of a mirror):

  1. Which way are your knees facing? They should go straight forwards, not towards each other (“knocked knees”), or away from each other either.
  2. Bend your knees to do a small squat, as if you were going to sit down onto a chair behind you (any clicks?). In that position look to see where your knees are, they should be in line with your second toes. If not, we’ve got a problem somewhere.
  3. Stand up tall again – can you see an arch along the inside of your feet? You should be able to.
  4. Now try standing on one leg. Easy? Or does it feel like the inside of your foot and ankle is rolling in? If it’s rolling in or feeling unsteady then this could be because you have lost the support from the ligaments in your feet.

If you are concerned that your knees are clicking and you noticed changes in feet causing your knees to dive in then come on in to find out what you can do to fix this.  We are happy to help you keep your knees as mobile and pain free as possible.

Photo courtesy: Penrose & Associates Physical Therapy

The author, Jennifer Penrose, is a Doctor of Physical Therapy and owner of Penrose Physical Therapy.

 If you have any questions you can call 360-456-1444 or by email at

We are located across from Big 5 Sporting Goods and Walmart on the 3rd floor of the Harborstone Credit Union building at 1445 Galaxy Dr. NE Lacey WA 98516. You can also visit us on the Penrose & Associates Physical Therapy website. 

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