Some say unicorns don't exist and I tend to agree, but I want to believe! I am referring to a unicorn as finding one exercise that will fix all my problems. I have been struggling with right knee pain everyday in varying degrees for about 10 months. Actually I've had this pain on and off for about 10 years. I've attributed it to my snowboarding stance and a set up I used for my golf swing. I would drop my right knee in while keeping the the foot straight. What I've noticed is my foot pronates and my tibia laterally rotates. It creates a duck footed kind of look, which is fine except I went to Oregon State.
I did a bunch of acupuncture and had a few chiropractic adjustments which both helped some but I've spent most of my time trying different mobility and strengthening exercises to get my tibia back in alignment. A few weeks ago I was at Sunset Chiropractic doing some Dynavision Reaction Time Training (more on that later) with Dr. Andrew Funk. I asked him if he would look at my knee. It was bothering me more than it ever had and my duck foot was going full Mallard on me.
He assessed my foot, ankle, knee and hip and watched my gait, noticing I wasn't dorsiflexing my ankle as much on the right as I was on the left and suggested I strengthen my Tibialis Anterior (shin) muscle. It made sense to me and seemed simple enough so I came up with this exercise and started right away. I do 3 sets 2 times per day. I put my hand on the muscle to help connect my brain to it and do enough reps that I feel it burn and then I do about 10 more reps. Running, squatting, lunging and slacklining have all been feeling really good. We'll see how this goes as time moves on. Maybe one unicorn does exist.
BTW, knee pain can be caused by many things and I could go into ridiculous detail. Shoot me a question in comments if you have any.