The CrossFit Athlete's Guide to Injury Prevention: Knee Pain

Number 3: Knee Pain — and how to train smart enough to avoid them.

CrossFit is one of the most demanding training formats on the planet. It combines Olympic weightlifting, gymnastics, metabolic conditioning, and competitive intensity — often in the same session. It's also one of the most rewarding. But with high demand comes high injury risk, especially when training load, technique, or recovery aren't managed well.

The good news? Most CrossFit injuries are preventable. At Reforge Physio, we work with CrossFit athletes every day — and we see the same patterns come up again and again. This guide breaks down the five most common injury risks in CrossFit and gives you practical, evidence-based strategies to train smarter and stay on the floor.

3. Knee pain

Knee pain in CrossFit usually falls into one of two categories: patellar tendinopathy (pain at the front, below the kneecap) or IT band syndrome (pain on the outer knee). Both are overuse injuries that develop gradually and are often ignored until they become debilitating.

Why it happens

•       Sudden spikes in running, box jump, or squat volume

•       Poor hip strength causing the knee to collapse inward (valgus) under load

•       Inadequate recovery between high-volume leg days

•       Footwear or landing mechanics contributing to poor load distribution

How to train smart

•       Progress jump and squat volume gradually — a 10% weekly increase is a reasonable general guide

•       Strengthen your glutes and hips: single-leg work, banded clamshells, hip thrusts

•       Focus on landing mechanics — soft knees, hips back, knees tracking over toes

•       Don't ignore early-stage tendon pain. It responds well to load management and targeted rehab

Reforge tip

Patellar tendinopathy is highly manageable with the right loading program. Rest alone rarely fixes it — in fact, it often makes the tendon more sensitive. A structured rehab plan with your physio is the fastest route back.