Picture this: You're strolling through the serene landscapes of Saskatoon, enjoying the crisp air and vibrant surroundings. Suddenly, a twinge of pain shoots through your knee, forcing you to halt your steps.

You're not alone in this experience. Many individuals in Saskatoon and beyond find themselves grappling with knee discomfort, hindering their ability to move freely and enjoy life to the fullest.

But fear not, for this blog post will unravel the secrets behind maintaining healthy knees through the six fundamental movement patterns: squat, hinge, lunge, push, pull, and carry. And there's a local ally, E3 Chiropractic + Wellness, with expertise from Saskatoon chiropractors and physiotherapists, ready to guide you toward pain-free movement.

Understanding Knee Pain

Knee pain often stems from a complex interplay of factors, ranging from lifestyle choices and biomechanics to underlying health conditions. It can manifest as a nagging ache, sharp jolts, or even constant discomfort. The causes are diverse, but a few common culprits include:

Improper Movement Patterns: Daily activities and exercise routines that disregard proper movement patterns can place undue stress on the knees. Imagine the strain when you constantly squat with poor form or perform lunges that misalign your joints.

Muscular Imbalances: Imbalances in the muscles surrounding the knee joint can lead to uneven distribution of forces, resulting in pain. Weak quads, tight hamstrings, or underdeveloped hip muscles can all contribute.

Overuse and Repetition: Repetitive movements without adequate rest can lead to overuse injuries. Think about how often you walk, climb stairs, or engage in sports—when done incorrectly or excessively, each of these actions can contribute to knee discomfort. We always want to ensure that our body has enough time to recover between activities! 

Inadequate Warm-up and Cool-down: Neglecting proper warm-up and cool-down routines can increase the risk of knee injuries. Your knees need preparation before engaging in strenuous activities.

The Fundamental Movement Patterns and Their Impact

Understanding the six fundamental movement patterns is crucial for maintaining healthy knees. Let's delve into each pattern and its relevance:

Squat: A fundamental human movement, the squat involves bending your knees while keeping your back straight. When performed correctly, squats strengthen the quadriceps and glutes, stabilizing the knee joint.

Hinge: The hinge pattern, like bending to pick up an object, engages the posterior chain, including the hamstrings and glutes. Strengthening these muscles provides stability to the knees and reduces strain.

Lunge: Lunges target multiple muscle groups while enhancing flexibility. They improve knee joint stability by working on the surrounding muscles and encouraging proper movement mechanics.

Push: Pushing movements, such as pushing a door open or a sled push, engage the core and the muscles along your entire body. This includes your quads, chest, and even your calves. A strong core provides support to the spine, reducing pressure on the knees.

Pull: Pulling movements, like rowing or a sled pull, engage the back muscles and legs and promote overall body balance. A balanced upper body contributes to better posture and less stress on the knees. Pulling types of movements have shown to work wonders for knee pain! 

Carry: Carrying heavy objects challenges your body's stability and coordination. These movements activate various muscle groups, including the core, which plays a significant role in maintaining knee health.

E3 Chiropractic + Wellness: Your Path to Pain-Free Movement

Now that you understand the fundamental movement patterns and their impact on knee health, it's time to introduce a trusted ally in Saskatoon: E3 Chiropractic + Wellness. With a team of skilled Saskatoon chiropractors and physiotherapists, E3 Chiropractic + Wellness is committed to helping you achieve pain-free movement and prevent future injuries.

Expertise You Can Rely On: E3 Chiropractic + Wellness prides itself on its team of highly trained professionals who specialize in musculoskeletal health. Whether you're recovering from an injury or seeking guidance on injury prevention, their expertise covers a wide range of concerns.

Personalized Approach: Every individual is unique, and so are their movement patterns and challenges. E3 Chiropractic + Wellness offers personalized assessments and treatment plans tailored to your specific needs, ensuring that you receive the care you deserve.

Comprehensive Care: Beyond addressing the immediate discomfort, E3 Chiropractic + Wellness takes a holistic approach to your well-being. They aim to educate you on proper movement mechanics, lifestyle adjustments, and exercises to promote long-term knee health.

Preventive Measures: Prevention is key, and the E3 Chiropractic + Wellness team excels in equipping you with the knowledge and tools to prevent knee injuries. By understanding how to incorporate proper movement patterns into your daily life, you can confidently move without fear of discomfort.


Your journey to healthy knees begins with understanding and embracing the six fundamental movement patterns: squat, hinge, lunge, push, pull, and carry.

Incorporating these patterns into your daily life empowers your body to move with grace and strength.

When it comes to expert guidance, look no further than Saskatoon's very own E3 Chiropractic + Wellness. With our team of skilled Saskatoon chiropractors and physiotherapists, you can embark on a path to pain-free movement and a more vibrant, active lifestyle.

Don't let knee discomfort hold you back— click HERE to book an appointment and take the first step toward healthier knees today.

Dr. Kurtis Gryba

Dr. Kurtis Gryba

Chiropractor | Owner

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