Knee pain during everyday movement isn’t uncommon, in fact, it’s something we see all the time. There are many reasons it can show up, but one underlying theme we often find is instability.

For some, knee pain is linked to arthritis, past ligament injuries, or lingering stiffness after surgery. For others, it’s a more subtle but frustrating feeling, like the knee isn’t fully reliable when walking or going down stairs. Regardless of the cause, that sense of instability can make even simple movements feel uncomfortable and uncertain.

One thing we consistently know is that the knee needs stability. When stability improves, pain often decreases, and confidence starts to return. Movements like stepping off a curb or lowering yourself down stairs begin to feel more controlled and less intimidating.

So what actually causes that instability, and more importantly, what can you do to improve it?

Stability is the ability to control and support a joint during movement, not just hold a position, but actively guide and manage load as your body moves through space. It has been scientifically proven that when you strengthen muscles surrounding a joint, the connective tissue that surrounds it increases in strength as well. Together, these structures create a more resilient and reliable joint.

That being said, movements like squats and lunges are often painful when this system hasn’t been properly trained. So what should you do?

Squats and lunges require a high level of knee stability and place significant force on the joint. Think about lowering yourself into a chair or stepping down off a curb, your knee is responsible for controlling your entire body weight smoothly and safely, not just supporting it. When that control isn’t there, the movement can feel uncomfortable, unstable, or even painful.

This is where stability work truly makes a difference. By improving the strength and coordination of the muscles that support the knee, these everyday movements start to feel more controlled and less uncertain. Over time, things like sitting down, walking, and going down stairs become more confident and less painful.

Stability work targets specific muscles that play a key role in supporting the joint and keeping everything moving in the right direction. One of our favorite knee stability exercises is the terminal knee extension. This exercise targets the vastus medialis, a muscle that helps stabilize the patella and keep it tracking properly. When the patella doesn’t track well, it can lead to increased irritation and pain.

The reason we use this exercise so often is because it is highly targeted and effective at improving knee control, especially at end-range knee extension, which is a position you use with every step you take. By strengthening the knee in this range, you build the foundation for more stable, confident, and pain-free movement in everyday life.

TKEs are just one of many targeted exercises used to improve knee stability, based on each individual’s condition, movement mechanics, range of motion, and specific deficits. That’s where our assessment comes in, allowing us to evaluate each joint’s passive and active range of motion and overall mechanics so we can prioritize exactly what needs the most attention.

Check out the photo of Miranda, Medical Exercise Specialist, coaching the exercise below.

Step 1: Place feet parallel, then let the knee draw in.