--- title: Love ‘em or hate ‘em? Wall sits are key to ending your knee pain. description: Got anterior knee pain? This simple physiotherapy stretch will bring you quick, long-lasting relief. For at-home or at-the-office knee pain relief, try some wall sits like these demonstrated by Dr Allison of Natural Wellness Physiotherapy. image: https://go.teamnaturalwellness.com/hubfs/Screen%20Shot%202023-07-27%20at%2012.07.03%20PM.png --- [Skip to main content](https://go.teamnaturalwellness.com/blog/love-em-or-hate-em-wall-sits-are-key-to-ending-your-knee-pain#main) [![Logos (1)-1](https://go.teamnaturalwellness.com/hs-fs/hubfs/Logos%20(1)-1.png?width=110&height=110&name=Logos%20(1)-1.png) ![Logos (1)](https://go.teamnaturalwellness.com/hs-fs/hubfs/Logos%20(1).png?width=250&height=250&name=Logos%20(1).png) ![Logos (1)](https://go.teamnaturalwellness.com/hs-fs/hubfs/Logos%20(1).png?width=250&height=250&name=Logos%20(1).png) ![Logos (1)](https://go.teamnaturalwellness.com/hs-fs/hubfs/Logos%20(1).png?width=100&height=100&name=Logos%20(1).png)](https://www.teamnaturalwellness.com/) - [Home](https://go.teamnaturalwellness.com) - [About Us](https://go.teamnaturalwellness.com/-about-us) - [Show submenu for Free Resources Free Resources](https://go.teamnaturalwellness.com/free-resources) - [Testimonials](https://go.teamnaturalwellness.com/resources/testimonials) - [Show submenu for Services Services](https://go.teamnaturalwellness.com/services) - [Manual Therapy](https://go.teamnaturalwellness.com/services/traditional-manual-therapies) - [Dry Needling](https://go.teamnaturalwellness.com/services/functional-dry-needling) - [IASTM](https://go.teamnaturalwellness.com/services/iastm-graston) - [Myofascial Cupping](https://go.teamnaturalwellness.com/services/myofascial-cupping) - [Pelvic Floor Physical Therapy](https://go.teamnaturalwellness.com/pelvic-floor-physical-therapy) - [Nutrition](https://go.teamnaturalwellness.com/services/nutrition) - [Pickleball](https://go.teamnaturalwellness.com/services/pickleball) - [Small Group Training](https://go.teamnaturalwellness.com/services/small-group-training) - [Affiliate Program](https://go.teamnaturalwellness.com/services/affiliate-program) - [Blog](https://go.teamnaturalwellness.com/blog) - [Events](https://go.teamnaturalwellness.com/services/events-workshops) - [Contact](https://go.teamnaturalwellness.com/contact) Open main navigation Close main navigation - [Home](https://go.teamnaturalwellness.com) - [About Us](https://go.teamnaturalwellness.com/-about-us) - Show submenu for Free Resources Free Resources - Free Resources - [Free Resources](https://go.teamnaturalwellness.com/free-resources) - [Testimonials](https://go.teamnaturalwellness.com/resources/testimonials) - Show submenu for Services Services - Services - [Services](https://go.teamnaturalwellness.com/services) - [Manual Therapy](https://go.teamnaturalwellness.com/services/traditional-manual-therapies) - [Dry Needling](https://go.teamnaturalwellness.com/services/functional-dry-needling) - [IASTM](https://go.teamnaturalwellness.com/services/iastm-graston) - [Myofascial Cupping](https://go.teamnaturalwellness.com/services/myofascial-cupping) - [Pelvic Floor Physical Therapy](https://go.teamnaturalwellness.com/pelvic-floor-physical-therapy) - [Nutrition](https://go.teamnaturalwellness.com/services/nutrition) - [Pickleball](https://go.teamnaturalwellness.com/services/pickleball) - [Small Group Training](https://go.teamnaturalwellness.com/services/small-group-training) - [Affiliate Program](https://go.teamnaturalwellness.com/services/affiliate-program) - [Blog](https://go.teamnaturalwellness.com/blog) - [Events](https://go.teamnaturalwellness.com/services/events-workshops) - [Contact](https://go.teamnaturalwellness.com/contact) - [Book an appointment NOW](https://intakeq.com/booking/wnvzjm) [Book an appointment NOW](https://intakeq.com/booking/wnvzjm) Blog Categories ### Love ‘em or hate ‘em? Wall sits are key to ending your knee pain. This week, Dr. Allison is bringing back one of your favorite exercises from junior high PE class: Wall Sits!  If you deal with patellar tendonitis or quad tendonitis - your knees need time under tension in order to heal.  Enter: the wall sit. For hours of relief, try a few sets of these, starting at 30 seconds and work your way up to a full minute.  Let us know how these go for you! If you're still not finding relief, come on in to [the clinic](https://goo.gl/maps/Zxbq3gRMeDnZWLGR9) or call 316-290-9158 to schedule your free discovery session today.    [![Book a Discovery Call](https://no-cache.hubspot.com/cta/default/24299954/interactive-123501108599.png)](https://go.teamnaturalwellness.com/hs/cta/wi/redirect?encryptedPayload=AVxigLIMszDWUmOt6NlAdhh06M8SSEF%2FXal4LILAbpQ%2BLbKdXsVcENyi8%2Brqm%2FyYJa3sTizpCUFMgjZq7J43%2Bp9PgFI2NGpoUqsW8PSNalpFxzZnfbBwbefH74Rfc0Riqg70So70L76pVWTG9dUoc1hoCZD3VQ22h4yYv4pxf%2BoqPZ3TGEvSp6L%2FlkICaug3FCG58fXwfLjGS9vMNSl1242ZpXrayBnvyUkA9gLtnsA8HvxHkg%3D%3D&webInteractiveContentId=123501108599&portalId=24299954)   ###### Tags: [running,](https://go.teamnaturalwellness.com/blog/tag/running) [preventative care,](https://go.teamnaturalwellness.com/blog/tag/preventative-care) [function friday,](https://go.teamnaturalwellness.com/blog/tag/function-friday) [video,](https://go.teamnaturalwellness.com/blog/tag/video) [Dr. Allison,](https://go.teamnaturalwellness.com/blog/tag/dr-allison) [training,](https://go.teamnaturalwellness.com/blog/tag/training) [strength training,](https://go.teamnaturalwellness.com/blog/tag/strength-training) [pain relief,](https://go.teamnaturalwellness.com/blog/tag/pain-relief) [at home exercises,](https://go.teamnaturalwellness.com/blog/tag/at-home-exercises) [warmup,](https://go.teamnaturalwellness.com/blog/tag/warmup) [no equipment,](https://go.teamnaturalwellness.com/blog/tag/no-equipment) [knee](https://go.teamnaturalwellness.com/blog/tag/knee) ![Dr. Allison Bullinger, PT, DPT](https://go.teamnaturalwellness.com/hs-fs/hubfs/allison.jpeg?width=50&height=50&name=allison.jpeg) Post by [Dr. Allison Bullinger, PT, DPT](https://go.teamnaturalwellness.com/blog/author/dr-allison-bullinger-pt-dpt) Jan 26, 2023 1:30:00 PM Allison received her Doctor of Physical Therapy from Wichita State University (2022) after completing her undergrad in Kinesiology at Kansas State University. Working as a CNA throughout her undergrad program, she saw first hand the life-long struggles that people faced with their health and wellness. "I was motivated to get people healthy and stay that way throughout their lives. It pains me to see people struggle and feel like they're just extending their life. I want to help people improve their quality of life and thrive." Allison takes a nuanced approach to client care and focuses on the mental as much as the physical. "I have the chance to help clients feel stronger and more confident in their body; Help them understand how resilient and capable they really are!" Allison is AAMT Dry Needling Certified and has a diverse range of manual therapy training in her tool kit. Outside of seeing clients, Allison spends her time doing water sports, running and spending every opportunity outside. She tries to stay involved in the community and support local small businesses. ### Comments [![Team Natural Wellness](https://go.teamnaturalwellness.com/hs-fs/hubfs/**NWPT.png?width=83&height=90&name=**NWPT.png)](https://go.teamnaturalwellness.com) - [Home](https://go.teamnaturalwellness.com) - [About Us](https://go.teamnaturalwellness.com/-about-us) - [Free Resources](https://go.teamnaturalwellness.com/free-resources) - [Services](https://go.teamnaturalwellness.com/services) - [Blog](https://go.teamnaturalwellness.com/blog) - [Events](https://go.teamnaturalwellness.com/services/events-workshops) - [Contact](https://go.teamnaturalwellness.com/contact) **Natural Wellness Physiotherapy ** (316) 290-9158 309 S. Greenwich Rd., Wichita KS 67207 Performance Physical Therapy in Wichita **Get Stronger, Fitter, Faster**: [Sign up for our newsletter](https://go.teamnaturalwellness.com/newsletter). ©2026 Natural Wellness Physiotherapy - - - Locations we Serve - Locations - Andover - [Andover Physical Therapy](https://go.teamnaturalwellness.com/locations/andover/physical-therapy) - Wichita - [Wichita Physical Therapy](https://go.teamnaturalwellness.com/locations/wichita/physical-therapy) ```json { "@context" : "https://schema.org", "@type" : "BlogPosting", "author" : { "@type" : "Person", "name" : "Dr. Allison Bullinger, PT, DPT", "url" : "https://go.teamnaturalwellness.com/blog/author/dr-allison-bullinger-pt-dpt" }, "dateModified" : "2023-07-27T17:13:28.208Z", "datePublished" : "2023-01-26T19:30:00.000Z", "headline" : "Love ‘em or hate ‘em? Wall sits are key to ending your knee pain.", "image" : [ "https://go.teamnaturalwellness.com/hubfs/Screen%20Shot%202023-07-27%20at%2012.07.03%20PM.png" ], "mainEntityOfPage" : { "@id" : "https://go.teamnaturalwellness.com/blog/love-em-or-hate-em-wall-sits-are-key-to-ending-your-knee-pain", "@type" : "WebPage" }, "publisher" : { "@type" : "Organization", "logo" : { "@type" : "ImageObject", "url" : "https://go.teamnaturalwellness.com/hubfs/Logos%20(1)-2.png" }, "name" : "Rebekah Morse" } } ```