Why Your Knee Pain Comes and Goes — and What to Do About It

Does This Sound Familiar?

Some days you’re fine — other times, that familiar ache flares up during a run, squats, or even just climbing stairs. This kind of on-and-off knee pain can be frustrating — and confusing.

You rest it, ice it, stretch it — maybe even skip the gym for a week. It feels better... until it doesn’t.

If you're dealing with knee pain that comes and goes, you’re not alone. At Thrive HQ, we hear this every day.

What Causes Knee Pain That Comes and Goes?

There are many possible causes of knee pain that flares up randomly, but here are the most common ones we see:

• Poor movement mechanics (like knee cave or overstriding)

• Muscle imbalances between the quads, hamstrings, and glutes

• Weak hip or core stability

• Previous injuries that never fully healed

• Training load errors (too much too soon or inconsistent intensity)

These factors can all stress your knee in different ways — especially when combined with long hours sitting at a desk or standing on hard surfaces.

Why Rest and Stretching Usually Aren’t Enough

Most people try to treat recurring knee pain with:

• Ice packs and compression sleeves

• Foam rolling or static stretching

• Rest days or modified workouts

These may help temporarily, but they don’t address the actual cause of your pain — and that’s why the relief doesn’t last.

The problem isn’t usually only inflammation — it’s mechanics, strength, and control. That’s where we come in.

What Makes Thrive HQ Different

We do things differently. Your care at Thrive HQ starts with a Pain Diagnostic Session — a full-body assessment designed to get to the root of your pain.

Here’s how we help:

• Identify movement patterns causing stress on your knees

• Test hip, core, and quad strength and control

• Use hands-on treatment and coaching to improve how you move

• Build a plan to fix the issue and prevent it from coming back

You’ll work 1-on-1 with a Doctor of Physical Therapy who understands how to keep active people moving.

Real Results from Real People

“I used to dread leg day because my knees would always act up. Thrive HQ helped me fix my form and build strength. I haven’t had pain in months.”— Taylor, Woodbury

“After years of knee pain during running, I finally found a place that looked at the whole picture. I’m back to half marathons, pain-free.”— Jake, St. Paul

Still Struggling with Knee Pain That Comes and Goes?

If you’ve been dealing with recurring knee pain, and nothing seems to stick, it’s time to try something new.

🎯 Book Your Pain Diagnostic Session

📞 Speak With a PT First — we’ll talk through your situation and next steps

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Thrive HQ Physical Therapy

Serving Lake Elmo, St. Paul, and the entire East Metro with 1-on-1, diagnostic-first care for active adults who want to move, train, and live without pain medications, injections, or surgery.