Poor foot alignment is one of the most overlooked causes of chronic knee pain. Most people focus on the knees themselves, but the truth is that faulty mechanics start from the ground up. Your feet are the foundation of every step you take. If that foundation is unstable or misaligned, your knees are forced to compensate—often leading to long-term pain, inflammation, and even injury.
How Foot Alignment Affects the Knee Joint
The human foot is designed to support your body’s weight while adapting to different surfaces. When aligned properly, it allows the ankle, knee, and hip to stack in a straight, efficient chain.
When foot posture is off—like overpronation (foot rolls in) or supination (foot rolls out)—the alignment of the knee joint is thrown off. That misalignment creates abnormal force patterns every time you walk, run, or squat.
Over time, the joint experiences wear and tear. You may not notice it at first, but months or years of strain on ligaments, tendons, and cartilage eventually lead to discomfort and reduced mobility.
Common Foot Issues That Lead to Knee Pain
✅ Flat Feet (Overpronation)
Leads to inward collapsing of the arch, forcing the knees to rotate medially. This adds stress to the medial knee joint and patellar tendon.
✅ High Arches (Underpronation/Supination)
Causes poor shock absorption. Forces travel up the leg without being absorbed by the foot, leading to tight IT bands, lateral knee pain, and joint compression.
✅ Uneven Foot Strikes
Often from previous injuries or dominant-side usage. Leads to asymmetrical gait patterns and uneven wear on the knee joint.
✅ Restricted Ankle Mobility
If your ankles are stiff or lacking dorsiflexion, your body compensates by rotating the knee inward or outward to maintain balance and movement. This causes unnecessary torque at the joint.
Signs Your Knee Pain Could Be Coming from Your Feet
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Pain during long walks or standing
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Knees feel “twisted” or misaligned when walking
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Uneven wear on your shoes
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Knee discomfort worsens after leg day or treadmill use
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Frequent tightness in calves or plantar fascia
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One leg feels longer or stronger than the other
These are red flags that suggest your gait and foot posture need assessment—not just your knees.
How Massage Therapy Helps
Massage therapy isn’t just about relieving knee pain—it’s about correcting the muscular imbalances and soft tissue restrictions that result from poor foot mechanics.
🔹 Calf Muscle Release
Tight gastrocnemius and soleus muscles restrict ankle mobility. Releasing these improves dorsiflexion, reducing compensations higher up the chain.
🔹 Plantar Fascia Mobilisation
A stiff plantar fascia alters foot strike and arch function. Targeted massage here can restore proper foot movement and reduce tension travelling to the knee.
🔹 IT Band & Lateral Thigh Work
Overpronation causes the knees to fall inward, placing stress on the IT band. Releasing this band can dramatically reduce lateral knee discomfort.
🔹 Quad and Hamstring Balance
Tight quads can pull the kneecap out of alignment. Deep tissue work and active release on the quads and hamstrings help rebalance knee tracking.
🔹 Glute Activation Massage
Poor foot alignment often leads to underactive glutes. Releasing tight surrounding structures allows the glutes to re-engage and support better lower limb mechanics.
What Else Should Be Addressed?
✔️ Footwear – Worn-out shoes or lack of arch support can exaggerate misalignment. Choose footwear that supports your arch type and promotes proper gait.
✔️ Gait Assessment – Identifying walking or running patterns that contribute to imbalance can prevent chronic issues.
✔️ Strength Training – Combine massage with exercises targeting the hips, glutes, and feet to build long-term joint resilience.
✔️ Orthotics (if needed) – In some cases, custom insoles may be necessary to correct serious biomechanical imbalances.
📍 Located inside The Gym Group Slough, Muscle Therapy By Tom specialises in functional massage therapy that looks beyond the surface. Whether it’s chronic knee pain, mobility limitations, or injury prevention, sessions are designed to restore balance through hands-on precision.
💻 Ready to get to the root cause of your knee pain? Book now at www.muscletherapybytom.co.uk
☎️ Don’t let foot misalignment quietly ruin your knees—get it sorted early.