Back or Knee Pain During Workouts? Start Here.
There are cockroaches. Ketchup, obviously. And the blare of my alarm ripping me from deep, glorious 5 a.m. sleep. But something I hate even more?
Joint pain getting in the way of a great workout.
You’re fired up to train. Ready to move some weight and earn that post-lift calm. Then—bam! A cranky knee. A tight low back. Now you’re sidestepping pain instead of chasing progress. It’s frustrating. You’re showing up. So why does it feel like your body’s fighting back?
Now, you can’t fix everything in 10 minutes. But if you want a real shot at feeling better?
Start with your hips and ankles.
Why Hips and Ankles?
It comes down to something called the joint-by-joint approach.
Your body alternates between joints that need mobility and joints that need stability:
Ankles → mobility
Knees → stability
Hips → mobility
Lower back → stability
When one joint stops doing its job, the next one in line compensates — and that’s when pain shows up. If your ankles are stiff or your hips are locked up (thanks, desk life), your knees and low back are forced to move in ways they shouldn’t.
Free up those joints. Move better. Feel better. Lift better.Bing bam boom!
Unlock Your Hips
Your hips are ball-and-socket powerhouses—built to rotate, flex, and extend.
But when they’re tight or weak, your knees and low back pick up the slack—and that’s where pain starts.
This quick sequence does three things:
Improves hip mobility
Activates key stabilizers (glutes + deep core)
Primes your body to move well under load
1. Fire Hydrants
Get on all fours. Keep your knee bent at 90° and lift it out to the side—no spine twist.
✅ Builds rotational hip control, key for safe, strong lifting.
Lie on your back. Cross one ankle over the other knee and pull your leg toward your chest.
✅ Opens up tight glutes and deep rotators locked up from sitting.
Stand wide. Shift your weight to one side, hinge back, reach inside your thigh.
✅ Loosens tight adductors that limit squat depth and hip mobility.
Bridge up. While holding steady, lift one foot, then the other.
✅ Activates glutes and core—your key stabilizers before training.
Mobilize Your Ankles
Your ankles are the foundation of every lower-body movement.
Squats. Lunges. Stairs. Running. If they can’t move, everything above them suffers. Stiff ankles and tight calves limit dorsiflexion (how far your ankle bends forward), which throws off mechanics up the chain.
That’s how back and knee pain sneak in.
This quick sequence helps:
Restore range of motion
Wake up joint control
Prep your lower legs for real movement
Lean into a wall with one foot back — straight leg for gastroc, bent knee for soleus. Hold 20–30 seconds each.
✅ These are often the hidden limiters in squat depth and knee comfort.
Sit down. Keep your shin still and draw big, slow circles with your foot.
✅ Builds full-range control and improves joint awareness.
Anchor a resistance band behind you. Loop it around your front ankle and step forward into a deep lunge.
✅ Creates space in the joint and improves forward glide (dorsiflexion).
Stand on a step. Lower your heels below, then press up hard through the balls of your feet.
✅ Builds strength through the full range — crucial for both mobility and durability.
Final Thoughts
These mobility drills aren’t magic. But they’re a great place to start!
If your joints feel beat up, chances are your hips and ankles are stiff—and your knees or low back are taking the hit. Freeing up those key areas can make a huge difference in how you move, lift, and recover.
But to truly stay pain-free and make progress that lasts, you also need:
✅ Good quality sleep
✅ Consistent hydration and nutrition
✅ Smart load management (don’t overdo it)
✅ Proper exercise form (no ego lifting)
Don’t wait for the pain to knock you off track. Start here. Be consistent. Your joints will thank you. And if you’re stuck, in pain, or just want a plan that actually works—I help people with this every day.
👉 Apply for a free call here and let’s sort it out together.
Best,
John
P.S. Really, don’t be shy. If you have a nagging injury, hit reply and let me know. I live for this stuff, and I’d love to help.
3 Steps You Can Take
Apply for coaching - If you’re ready to start, you can fill out a coaching application here (it takes 90 seconds or less). Best case, you change your life. Worst case, I’ll help you draw up a road map to get closer to your goals.
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Keep learning - You can check out my other articles here. Nobody asked me to, but I’ve spent a ton of time researching everything from artificial sweeteners to saturated fat to testosterone and more, so you don’t have to.
