SupremeKnee pain on every run?
It's fine for the first few miles. Then the outside of your knee starts to sting and the last stretch is a limp. Stairs ache. Squats click. The knee is usually where you feel it, not where it starts.
Nick Monczakowski 4.9 from 74 Google reviews · 13+ years
Different spot. Different driver.
Where you feel it is a strong clue to what's pulling on it.
Outside of the knee
Usually IT band syndrome. The real driver is a tight TFL and glute at the top of the band, plus weak hip muscles letting the knee drift in.
Behind the kneecap
Often a tight outer quad pulling the kneecap off track. Classic on stairs, squats and sitting with your knees bent.
Inner knee
Often tight inner hamstrings or inner quad. Common in cyclists and runners building mileage.
Back of the knee
Usually where the hamstrings and calf attach. Tight, pulling and worse after long runs or long drives.
Below the kneecap
Often overload through the tendon from jumping, hills or a big jump in training. Treated by easing the quads above it.
All over and stiff
Often years of compensating. Hips, quads and calves all need work, not just the knee.
Your knee is caught in the middle.
Tight above. Tight below.
The knee sits between the hip and the ankle. When the muscles at either end tighten, the knee takes the strain.
Weak hips let it drift.
When the glute med doesn't hold the hip level, the knee drops inward on every step. That's where outer knee and kneecap pain come from.
You can't stretch the IT band.
It's a thick band of tissue, not a muscle. Release the TFL and glute at the top of it and the tension finally drops.
Fix the pull. Free the knee.
TFL & glute max
The main drivers of IT band syndrome. Releasing them is what actually changes the tension down the outside of the leg.
Glute medius
When it's weak or inhibited the knee drops inward with every step. Getting it working again changes how the knee tracks.
Outer quad
Pulls the kneecap outward and causes pain behind it on stairs and squats. Release it and the kneecap sits centrally again.
Calf & ankle
A stiff ankle pushes the knee into odd angles. Freeing the calf takes load off the knee from below.
One hour. Back on track.
- 01
Talk
Your symptoms, your training and any history with that knee.
- 02
Assess
Hands-on assessment of the TFL, IT band, quads and glutes to find which one is pulling the knee off track.
- 03
Treat
Release of the hip and thigh muscles driving it, plus the calf where it's involved.
- 04
Plan
Simple stretches, training load advice and an honest view on how many sessions you need.
Knee myths. Busted.
“Running is bad for your knees.”
Tap to flip →Running builds healthy knees for most people. Pain usually means something above or below the knee needs sorting, not that you should stop.
“Foam rolling my IT band will fix it.”
Tap to flip →It can feel like it helps for a while. The band itself barely changes. The muscles at the top of it are what need releasing.
“It must be damage in the joint.”
Tap to flip →Most knee pain in active people is muscle and tracking, not damage. If something structural is suspected, Nick will tell you and point you to the right person.
Knees that work again.
“I had to stop all sports activities until I saw Nick… within a month or so was pain free and able to resume activities gradually.”
Karen · Knee“Even after only 3 appointments I began to feel a change in both leg knees and leg muscles.”
Michael · Knees“Hurt my knee badly after a long hike in Italy… Now I could return to my yoga classes.”
Lee N. · HikerBefore you book for knee pain.
Can sports massage help knee pain?
Yes. Most knee pain, including IT band syndrome, kneecap pain and runner's knee, comes from tight or imbalanced muscles in the TFL, IT band, quads and hips rather than damage inside the joint. Releasing those structures takes the pull off the knee so it tracks normally. Most people see a clear improvement within 2 to 3 sessions.
What causes IT band syndrome?
Repeated rubbing of the IT band over the outside of the knee. The band itself doesn't stretch. What drives it is tightness in the TFL and glute at the top of the band plus weak hip muscles letting the knee drift inward. Treatment targets the TFL, glute medius and outer quad rather than the band itself.
How many sessions will I need for knee pain?
Most people notice a big improvement within 2 to 3 sessions. IT band syndrome in runners usually settles within 3 to 5 sessions alongside sensible training changes and hip strengthening. You'll get a specific recommendation after the first session.
Where is the practice?
Beverley Road, New Malden KT3 4AW. About a 10-minute walk from New Malden station with free street parking nearby. Open Monday to Friday, 11am to 7pm.
When to see your GP first
Call NHS 111 or see your GP before booking if you have knee pain with any of these:
- Your knee locks, gives way or you can't straighten it
- Swelling that came up quickly after a twist or impact, or you heard a pop
- A hot, red or swollen knee, especially with a fever
- You can't put weight on it
Not sure? WhatsApp Nick a quick description first. If massage isn't the right first step, he'll tell you before you book.
The knee doesn't work alone.
Stop working around your knee.
- £80 first session, assessment included
- Mon–Fri 11am–7pm
- Near New Malden station · free street parking
- Personal reply from Nick, usually same day
“Nick is excellent at what he does. He helped sort a knee problem and gave practical advice to prevent re-injury.”