Why does my knee hurt even though nothing is structurally wrong with it?

The knee is a 'victim joint' — it experiences pain from forces sent to it by structures above and below. Poor hip strength and control causes the knee to collapse inward with every step, creating abnormal stress on the joint. Weak glutes and tight hip flexors are behind most cases of unexplained knee pain. The Amari Method identifies and corrects the hip mechanics driving the knee problem.

What causes IT band syndrome and how is it treated?

IT band syndrome (pain on the outer knee or thigh) is caused by the IT band repeatedly rubbing over the lateral femoral condyle as it tightens during movement. The IT band tightens because the hip abductors — glutes — aren't doing their job. Foam rolling the IT band provides temporary relief but doesn't fix the hip weakness driving the tightness. Restoring hip function eliminates the root cause.

Can runner's knee be fixed without stopping running?

Often yes — especially when caught early. Runner's knee (patellofemoral pain syndrome) is typically caused by the kneecap tracking incorrectly due to muscle imbalances at the hip. By strengthening hip abductors and correcting movement patterns, the patella tracks correctly and the pain resolves. Some temporary reduction in mileage may be needed, but complete rest is rarely required.

Do you treat knee pain virtually?

Yes. Virtual knee pain sessions work very well. Dr. Garrett observes your movement and alignment via live video, identifies the hip or structural pattern driving your knee symptoms, and guides you through corrective tools in real time. Most clients notice improved knee mechanics and reduced pain during their first virtual session.

I was told I need a knee replacement. Is it worth trying the Amari Method first?

If your knee replacement recommendation is for osteoarthritis or chronic degeneration, it's always worth trying a conservative approach first. Many people experience significant pain reduction by improving hip mechanics and offloading the knee joint — even with documented cartilage changes. The Amari Method has helped clients avoid or delay joint replacement by addressing the mechanical forces that were accelerating degeneration.

Knee Pain Relief in San Francisco — Fix the Pattern, Not Just the Knee

Most knee pain originates in the hip — not the knee itself. The Amari Method finds the real source and corrects it. In-person in San Francisco or virtual from anywhere.

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San Francisco in-person · Virtual from anywhere · HSA/FSA accepted

The Problem With Treating the Knee in Isolation

The knee is where pain lives — but rarely where the problem starts.

Quad Strengthening Programs

Standard PT for knee pain focuses on strengthening the quadriceps. But if the hips are weak and the knee is collapsing inward with every repetition, you're just loading a misaligned joint harder.

Result: Stronger quads. Same knee mechanics. Pain persists.

Bracing and Taping

Braces and patellar tape shift forces temporarily — but they don't change the underlying movement pattern sending those forces to the knee in the first place. Remove the brace and the problem returns.

Result: Dependency on external support. No lasting fix.

Knee Injections

Cortisone or PRP injections reduce inflammation but don't address why the knee is overloaded. Without changing the biomechanical pattern, the inflammatory environment rebuilds after the injection wears off.

Result: Temporary relief. Pain cycle repeats.

Why Your Knee Hurts — and Where the Problem Actually Is

The knee is a transmission point. What's above it determines how it moves.

The Knee Is a Victim Joint

The knee sits between the hip and the foot. When the hip doesn't control femoral rotation — keeping the thigh from collapsing inward — the knee absorbs that force with every step. Knee pain is almost always a symptom of hip dysfunction, not a knee problem.

Glute Weakness and Valgus Collapse

When the gluteus medius is underactive, the femur rotates inward and the knee tracks medially with each step (knee valgus). This creates abnormal patella tracking, IT band tension, and stress on the medial knee structures. Activating the right hip muscles corrects this immediately.

IT Band Tension from Hip Dysfunction

The IT band attaches to the hip above and the tibia below. When the hip abductors fail, the IT band overworks to compensate. No amount of foam rolling fixes the underlying hip weakness — it only temporarily releases the tension that rebuilds with every walk or run.

Your Specific Movement Pattern

Every person's knee pain has a unique origin. The Amari Method evaluates how force moves through your body — from foot to hip to spine — and identifies exactly where the chain is breaking down to create your knee symptoms.

What Happens in Your First Session

Full movement assessment, pattern correction, and tools to maintain it — 60 minutes.

Movement Chain Assessment

Dr. Garrett evaluates your hip control, knee tracking, foot mechanics, and how forces move through your lower body — identifying the exact pattern creating abnormal stress on your knee.

Hip and Alignment Correction

The session focuses on restoring hip function — activating the glutes correctly, releasing the hip flexors, and reestablishing the movement patterns that protect the knee from excessive stress.

Knee-Specific Work

Where appropriate, Dr. Garrett also addresses the knee directly — patella mobilization, quad-to-hamstring balance, and movement re-education to restore normal tracking.

Your Personal Toolkit

You leave with 3–5 targeted tools — hip activation drills, movement pattern corrections, and body awareness practices — that maintain correct mechanics and keep the knee protected.

In-Person (San Francisco) or Virtual — Same Results

Movement pattern correction and hip activation work are fully teachable via video. Virtual sessions are as effective as in-person work for most knee pain cases.

Frequently Asked Questions — Knee Pain

My MRI shows nothing wrong with my knee. Why does it still hurt?

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A clean MRI means there's no structural damage — which is actually good news. It means your knee pain is mechanical and functional, not degenerative. Mechanical knee pain is almost always caused by how forces are being sent to the joint from the hip above. This pattern is highly correctable without surgery or injections.

What is runner's knee and how do you fix it?

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Runner's knee (patellofemoral pain syndrome) is pain around or behind the kneecap, usually worse going downstairs or after prolonged sitting. It's caused by the patella tracking abnormally — typically because hip weakness allows the femur to rotate inward, pulling the kneecap off its correct path. Strengthening the right hip muscles and correcting movement patterns restores normal patellar tracking and eliminates the pain.

I have IT band syndrome. Does foam rolling help?

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Foam rolling temporarily releases tension in the IT band but doesn't fix why it's tight. The IT band overworks because the hip abductors — especially gluteus medius — are underactive. Every step you take without adequate hip control reloads the IT band. Restoring hip function removes the source of tension and allows the IT band to return to normal.

Can the Amari Method help me avoid knee replacement surgery?

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It depends on the severity of cartilage loss — but even with documented arthritic changes, significantly improving hip mechanics and reducing abnormal load on the knee can reduce pain dramatically and potentially delay or avoid surgery. The Amari Method has helped clients who were told they needed knee replacement find sufficient pain relief to continue their lives without it.

I'm a runner. Will I have to stop running while we work on this?

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Not necessarily — and often, no. The goal is to change how you move while running, not to stop you from running. Some temporary mileage reduction may help during the acute phase, but the tools you learn will change your mechanics and reduce the load on the knee. Most runners can continue running while implementing the Amari Method protocol.

"I had IT band pain in both knees for two years. Tried everything — foam rolling, PT, a running coach, even a biomechanics specialist. Dr. Garrett figured out in the first session that my glutes weren't activating properly. After learning the right patterns, the pain was gone within three weeks."
— Daniel W., Runner, San Francisco

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