Prior to training with me, John couldn’t go to work without feeling pain. He also couldn’t play basketball without pain and had to stop playing to prevent further injury. However, after even a couple of weeks of training with me, he noticed his chronic knee pain decreased tremendously.

Limit repetitive motions. And be mindful of how fast you increase intensity or load! Cross training can help your body adjust to handle more well-rounded physical activity. So if you’re a runner, give your knees a break from time to time and go for a swim.

If your quads are overdeveloped and your hamstrings are underdeveloped, you are more likely to get an ACL injury. And if you’re a woman, you’re more susceptible to this problem. Your hamstrings help you walk, run, extend your legs, and bend your knees. This muscle is a big shock absorber and prevents other areas of your body from absorbing shock from walking, running, or other activities.

Sometimes it takes losing something to realize its value. You may take for granted how easily you’re able to walk, get out of bed, and carry groceries to your car, until you can’t do it anymore. Mobility is the combination of strength, flexibility, and control. Like learning a new language, if you don’t use it, you’ll lose it.

Patellar tendon injuries are very common in athletes and often occur from overuse or high impact. Swelling, pain, and inflammation in your patellar tendon can cause knee pain. And if you continue to play the same sports that caused your injury, or deadlift heavy in wrong form, you may cause permanent damage.

It doesn’t matter how much you exercise, if you don’t manage your emotions, stress, or get enough sleep, you will prolong your injury recovery.

When I developed patellar tendonitis from a series of injuries—from Brazilian Jiu Jitsu to an ankle injury and car accident—I was at my lowest point.