What if I told you that you don’t have to live with your knee pain

No surgery,
or regular physiotherapy or massage,

or other random gimmicks.

Most people think being a chiropractor means I work only with the spinal conditions like low back pain or neck aches and soreness. But what if I told you the #1 reason for consultation at Square One is actually knee pain?

There are various types of knee pain. Are you suffering from one of the following:

Runner's Knee
Patellofemoral Pain Syndrome (PFPS)
Iliotibial band syndrome (ITB syndrome)
Knee Osteoarthritis (Knee Degeneration)
Anterior Cruciate Ligament Injury (ACL sprains or tears)
Patella or Quadriceps Tendinopathy
“I’ve tried multiple injury management methods ranging from sports massage to physiotherapy but to no avail. These methods provided me with short-term relief to my injury and failed to solve the root cause of the problem. Hence, the pain keeps coming back whenever I push my body to its limit.
Today marks my 3rd session with Jesse. I’m pleased to say that after merely 3 sessions with him, I am already able to do weighted squats with NO knee pain.”
Kingsley Tay
National Volleyball Athlete
29 April 2019, Instagram

Your Pain Is Not Going Away

Most people think their knee pain will go away on its own.

But think again, how long have you had this pain for? Six months? Two years? Ten years?

If your knee pain is not getting better, it’s most likely not going to go away without professional help.

The quicker you seek treatment, the less time you spend living in pain, the earlier you get back to doing what you love!

Yes, your pain feels better with rest
No, the injured tissue is not back to its pre-injury state
You are regularly bothered by the pain
Your knee pain is not going away

You DO NOT Need Expensive Knee Pain Treatment

Research says expensive treatments like dry needling, IASTM, massage, ultrasound, shockwave don’t work. International clinical guidelines do not support their use as first-choice treatment for knee pain. The more you use them, of course, the less results we see.

How much time does your chiropractor or physiotherapist spend rubbing your knee or performing some sort of “hands on” therapy on the muscles and joints? 80%? 100%? Sure it feels good for the day. The more important question is: Are you going back to pain-free living? 

No? The reason is simple – they don’t work.

If you are currently feeling frustrated and unmotivated because you think it’s your fault, it is not. The problem is not your “wonky” knees or knees that are “damaged” from your bad training program. It is more likely that you are just at the wrong place. We know you are putting in the hard work .but you are not getting the results. You are frustrated. This can end now!

p.s. research has also shown that changing your running shoes may not make a difference

Exercise is the best treatment for knee problems

Over 80% of our clients leave our care within 4 to 7 visits – pain-free and with full function – because exercise works. For some clients, it only took them two visits. What is so special about our exercises you may ask?

Honestly? Nothing.

Everything we do with our clients can be found on YouTube or Instagram. Then what are people paying me for exactly? Well, our results! And our expertise in knowing when to do what and how much to do at any given time to maximise your recovery.

knee pain, exercise, chiropractor singapore
“You’d have thought going to a chiropractor would mean getting every inch of your body cracked and then walking out the door with a temporarily sated body. (But Thai masseuses are not chiropractors!)
Jesse bumps that up by making sure you leave with the knowledge of where and what went wrong with your body. He doesn’t stop there because you’d be taught mini exercises until you see him next. Yes, they help tremendously in recovery if you have the discipline! Without a doubt, Jesse is obviously well informed in his craft and you’d definitely understand why he trumps the “crack-and-go’s”.”
Clare Yau
Founder of Ryders Singapore
18 May 2018, Google Reviews

Why Square One?

Full recovery in 4 to 7 visits! (Only two for the lucky ones.)
Predictable weekly improvement not just in pain but also function from visit to visit.
Get back doing what you love as soon as reasonably possible. (No, we don’t believe in complete rest.)
Take control of your pain and learn how to self-manage your recovery
Your friends and family start to the joy in your life because you are now back to doing what you truly love pain-free.

Square One vs. Our Competitors

Results in 4 to 7 visits

Over 80% of our clients leave our care in 4 to 7 visits. We don’t offer packages or maintenance care because we deliver truly outstanding results. We empower our clients.

Results in > 8 visits?

Our competitors are often unable to share how long their clients take to get better. In fact, treatment packages are common among chiropractors and physiotherapists.

Performance Progression

Once you get better, we drive the intensity of the program up so you are always getting the best results possible.

“Our aim is for you to squat 20kg without pain next week.”

No Clear Progression (Time-based Progression)

Our competitors often see their clients twice weekly for the first fortnight or month without clear criteria progression.

“See how you feel in a few days.”

High Value Care

We are 100% evidence-based and 100% guidelines compliant. We do not offer modalities that are not supported by the latest research. Our treatments deliver results.

Low Value Care

Our competitors offer treatments that are the most popular (i.e. chiropractic adjustments, dry needling, IASTM) even though research does not support their use as first-choice treatment. They do what is best for sales and don’t always deliver results.

Honest Selling

We support all our work with references and hard data so you can fact check. To keep ourselves accountable, we share daily updates on the latest research in our Facebook group: Singapore Pain & Injury Network.

Emotional Selling

Our competitors do not support their claims with references or hard data making it impossible for you to fact check. They take your trust for granted. We don’t. They count on you buy with emotion and later justify with logic.


Your care with us doesn’t end when you leave for the day. We follow up with our clients via WhatsApp and emails to see how they are progressing with the exercises. We monitor our clients closely to make sure they are always performing at 100%


Our competitors in Singapore do not follow up with their clients’ recovery progress between visits. In most cases, your access to the clinician ends when you leave the clinic for the day. You don't have professional support in between visits.

shoulder pain, chiropractor singapore
“I am still so dumbfounded how 20 years of chronic problems from one injury have been nullified in just a few weeks. My body is feeling truly awesome. Very thankful I’m in some good hands at the moment.”
Paul Foster
Host, Actor, Model
18 April 2018, Instagram

Join Us Now

Our numbers show that over 80% of our clients leave our care within four to seven visits in full control of the pain. This is the truth! They go back to work pain-free, they go back to their favourite sports, they spend more time with their friends and family. They go back to loving life.

We want this for you. You have an 80% chance of living pain-free with Square One. Do you want this?

In our bid to help as many people go back to doing what they love pain-free, you may want to take advantage of our Total Knee Recovery Consultation at a minimal cost of $99*! We are fully subscribed for our $99 promotion.

You will get to:

Consult with our chiropractor about your knee pain
Discuss your goals for the next 3 months to 3 years and learn more about how we can help you achieve
Receive a full review to your current knee health based on the latest research evidence (i.e. no marketing fluff, no fear-mongering strategies)
Receive your first exercise plan to kickstart your journey to recovery
Have a taste of what freedom from pain feels like

*Fees must be paid in full before an appointment can be made.

Frequently Asked Questions:

Yes, absolutely yes! There is a misconception that our approach only works for physically active individuals or athletes. This is not true. Our goal is help you live pain-free through exercise. While our exercises may be challenging, they are tailored to your current fitness and health status. We are here to help!

It may be true that, for most people, exercise makes their pain worse. We know. This is where we come in. Our job is to help you navigate the movements and exercises you can do to achieve pain-free living. In fact, studies have shown that exercises which are painful to perform (within reason) have better outcomes than exercises that are 100% pain-free. Don’t worry, you are in good hands.

A chiropractor is an individual who belongs to the chiropractic profession. We are concerned with the diagnosis, management and prevention of mechanical disorders of the musculoskeletal system, and the effects of these disorders on the function of the nervous system and general health.

No. While we do accept referrals from doctors and other healthcare providers, no referral letter is needed to book an appointment.

Our usual fees are $200 for the initial consultation. The regular follow up visit is $100. Additional time is available at $50 per 15-minute block.

Are you ready to live without knee pain? Please proceed if:

You are ready to live pain-free
You trust Square One to be the right chiropractor for you
You are open to trying exercise as a core treatment for your pain
You will try to get better to the best of your ability
You will be self-compassionate through this challenging but fulfilling recovery

(Don’t worry, we are all not perfect. But we ask you try.)

*Fees must be paid in full before an appointment can be made.

Your Recovery Journey Begins Now

Frustrated by the lack of results-driven and ethical chiropractic clinics in Singapore, chiropractor Jesse Cai founded Square One Active Recovery to deliver recovery goals in just 12 weeks.

Not getting results from your chiropractor, TCM doctor or physiotherapist? Book an appointment to discover the difference the right care can make.

*We do not offer short-term pain solutions such as chiropractic adjustments, dry needling, or any form of soft tissue therapy.