Pain Free Exercise
Move How You Were Meant To
Evidence-based training, with a track record of actual achievements.
For athletes and active individuals who are tired of temporary fixes, recurring injuries, and feeling stuck in their bodies.
1 ON 1 TRAINING | 4, 8, 12 WEEK PROGRAMS | PERSONALIZED GUIDANCE
KO Biomechanics is a training studio in Novato, CA that exclusively utilizes Functional Patterns methodology.
Honestly I get it.
Finding a workout routine that is reliable, trustworthy and pain-free is harder than ever.
There are so many different programs, conflicting advice, and endless options or steps just to “get in shape” and you’re not even sure if any of it will actually work.
A lot of people are forced to deal with recurring pain or re-injury, despite doing everything they were told through traditional rehab and training.
If you’re over temporary solutions and quick-fixes, and tired of not getting the result you want, just know that you deserve to have support in this process, and you don’t have to figure this out on your own.
By having someone guide you through your movement, clean up your form, and give you a clear direction can change everything. I make the whole process simpler, a lot more straightforward, and a lot less frustrating.
Because sometimes It’s really not about working harder, It’s about working smarter.
Train intentionally, NOT habitually.
This is where I come in.
During our introductory assessment we figure out what’s actually going on, what your body needs, and build from there, so you’re not just working out, you’re actually moving forward.
WORK WITH ME TO:
— SERVICES
As a certified Human Biomechanics Specialist, I use Functional Patterns’ methods to move without pain, look better, and be in the best shape of my life.
Whether you're an average joe, an athlete, or someone looking to get out of pain, our 1-on-1 sessions will give you the tools to elevate you to your best self.
The great news is that our services requires very minimal equipment compared to other workout programs. You can practice the workouts in any commercial gym or simply purchase cheap, easily-obtainable tools to practice at home or outside without needing to go to the gym at all!
The tools required include:
- Resistance Bands or Pulley Machine
- Light Dumbbells
- Mirror (for monitoring your form)
- Self Myofascial Release Tools (Theracane, Lacrosse Ball, Soft Medicine Ball)
-
Resolve chronic pain, fix flare ups, and recover from nagging injuries that are holding you back from living your life to the fullest.
KO Biomechanics addresses issues at the root cause rather than simply treating symptoms.
— HOW TO GET STARTED
-
Address imbalances in your structure through KO Biomechanics' unique approach that accounts for the body's myofascial sling system.
With remarkable results on people with neurodegenerative disorders and conditions such as, scoliosis, rounded shoulders, and swayback.
-
Train to move in 3 dimensions. World-class athletes use our approach as their primary strength and conditioning protocol
Olympic wrestler Kyle Dake, and Bellator Middleweight Champion Johnny Eblen are two athletes who have utilized our methodology to dig themselves out of nearly career-ending injuries and go-on to win world championships.
— OUR STORY
KO BIOMECHANICS
Hello, my name is Kainoa Owens.
I'm a dedicated coach with a unique background in professional soccer and over a decade of experience working alongside doctors, physical therapists, and high-level athletes throughout San Diego, and the Bay Area, CA.
As a former captain and professional athlete, I dealt with ongoing discomfort from injuries and surgeries that never fully resolved. Despite everything I was told, including strength training, physical therapy, and other conventional methods, the results were always temporary.
At the same time, I was building my career in personal training, and working inside physical therapy clinics across California. There, I began to notice a clear pattern. The same limitations I experienced were affecting clients of all ages, athletes, and even other professionals who had already gone through physical therapy. The traditional methods most people relied were not creating lasting change.
Eventually the repeated cycle of ‘injury, rehab, injury prevention, and high-intensity training’ only worsened my conditions and led me to an earlier retirement than I planned.
That experience only pushed me to look deeper into human biomechanics.
When I discovered Functional Patterns (FP), everything began to shift.
Instead of chasing symptoms, I started focusing on how the body is meant to function through foundational human movements like standing, walking, running, and throwing. By applying first-principles, correcting dysfunctional movement patterns & improving structural alignment, my body became more resilient, coordinated, and efficient than ever before.
This approach not only enhanced my physical health, but also elevated my mental and emotional well-being. Over time, I was able to move pain-free again and return to playing soccer at a high level with greater balance, awareness, and confidence in my body than when I was younger.
Today, I use this same methodology to help others achieve lasting results in pain relief, injury recovery, and performance without relying on short-temporary fixes.
If you’ve been doing all the “right” things, but your body still doesn’t feel right, you’re not alone. There is a more effective path forward.
If you’re ready to look better, feel better, and move better, the next step is simple.
Apply to work with me, and we’ll begin with a personalized assessment to identify exactly what your body needs and map out a clear path forward!
I look forward to guiding you through the process!
Aloha!
Kainoa Owens
FPHF, FPHBS
— OUR APPROACH
THE “FIRST "4" MOVEMENTS
There’s an evolutionary blueprint to all organisms, and Functional Patterns has been cracking the code in human movement for nearly 15 years. Resulting from tens of thousands of hours in testing, we have pioneered the FP methodology, syncing the physics of our natural environment to our health better than any other system out there.
Our conclusion has been to train humans according to their biological movement characteristics: Standing, Walking, Running, and Throwing. By optimizing these four human functions, achieving better health is not a gamble, but an inevitability. This is what it means to train Functional Patterns.
STANDING
WALKING
RUNNING
THROWING
— SUCCESS STORIES
TESTIMONIALS
… by Carlos, an all-american tennis player who March 2025 had MCL Knee Pain (7/10), Low Back Pain (5/10), and moderate Neck Pain (4/10) which reduced confidence and prevented him from extended runs, mountain biking, and remaining active in his community.
Before FP he was involved with Chiropractic, HIIT, Massage Therapy, Physical Therapy, Racket Sports, Strength Training, and Yoga. These modalities exacerbated by a resting kyphosis, lordosis, and anterior pelvic tilt, and hyper mobility of the shoulders created imbalance in his spine.
After utilizing only FP's "first 4 movements" – 6 months later, by Sept 2025, he has experienced a dramatic transformation, his knee pain is GONE, he no longer has to a brace, and is no longer is afraid of injury during intense runs (in fact, he has switched to bare-footed shoes showing an increase in confidence), and he understands why his body was hurting, and how to fix imbalances in the future.
“We’re continuing to improve my posture-and-gait, and fix unhealthy habits. I am optimistic about staying healthy and active as I age. I am walking taller and feeling grateful.”
His pain levels have dropped to, 0/10 Knee Pain, 0/10 Low Back Pain, 0/10 Neck Pain! #functionalpatterns @fp.evidence @Kainoa.Owens
… by Howard, 32 year old basketball player who began 1-month ago with Low Back Pain (3/10), and moderate Breathing Issues (4/10) reducing his confidence and ability to run, or play long periods of basketball without discomfort and ultimately-stopping.
Before FP he was heavily involved with with Basketball, Physical Therapy, Strength Training, as well as Mobility / Stretching routines. . .These modalities exacerbated by a resting kyphosis, lordosis, anterior pelvic tilt, and compressed ribcage created an excessive amount of pressure on the lumbar spine which overtime prevented his ability to play-ball, attributed to wear & tear and increased back-pain.
After only 5 personal training sessions — utilizing FP's "first 4 movements" only – By July 2025, he has experienced a pivotal transformation, his low back pain is GONE, he is able to take breathe, and he is able to play run & basketball without pain!
He continues to practice our FP principles, and looks forward to continuing his progress in the future once he finds more financial-availability!
“Thank you Kainoa, and Functional Patterns! I'm 32 and I’ve always been very active, yet low back pain, and breathing issues made it hard to enjoy running and basketball. Since starting Functional Patterns, I'm back to doing what I love pain-free, and my breathing has improved so much. I’ve gained new perspective and awareness on posture and how to fix flare-ups when they happen! I can't express enough how much this means to me, and I look forward to continuing this journey."
His pain levels have dropped to, 0/10 Low Back Pain, 0/10 Breathing Issues! #functionalpatterns @fp.evidence @Kainoa.Owens
…by Nico, “When I first came to Kainoa at Fp Oakland, I was struggling with chronic pain in my lower back, hip flexor, and upper thigh muscles. I had tried various methods to alleviate the pain, but the results were always short-lived. My main goal was to find a solution that would not only help me recover from my injuries but enable me to walk with my wife & kids without feeling pain or discomfort.
I was immediately drawn to the integrated approach they offered, connecting the dots between various aspects of training to build a strong foundation. After discussing my goals and concerns, I decided to give it a try and scheduled my first session.
During the session, I experienced a significant improvement in my pain levels and mobility. It became clear to me that this was the right path to achieve my goals. I decided to commit to training two times per week, and I couldn’t be happier with my progress so far.
After barely 3 months, not only has my pain disappeared and am I walking with no-pain, but I’m also well on my way to building the strong foundation that I’ve always desired.”
— FAQS
FREQUENTLY ASKED QUESTIONS
-
We only offer one-on-one sessions. Unlike other methods, Functional Patterns is meant to be highly individualized to your specific imbalances - this allows us to apply the corrective techniques precisely to make drastic changes to your body.
Our in-person sessions are conducted in our studio in East Bay, CA. For people who are not local to the Bay Area, we do offer one-on-one online sessions via Zoom or Facetime.
-
We highly recommend that you either complete the Functional Patterns 10-Week Online Course prior to starting your one-on-one training sessions or go through it simultaneously while starting your training sessions.
While it is not mandatory prior to starting your training, it educates you on foundational concepts that you’ll be utilizing throughout your FP journey and enables you to get more out of your training sessions.
Clients who have gone through the 10-Week Course get better results than those who haven’t.
Note that in times when we’re fully booked with a waitlist, we will prioritize training first the people on the waitlist who have purchased the 10-Week course over those who haven’t.
-
Functional Patterns has proven to be effective across a wide variety of demographics. Regardless of your age, gender, athletic background, or injury history, FP techniques are fundamentally designed to optimize you as a HUMAN BEING.
Functional Patterns practitioners across the world have produced drastic results with clients with neurodegenerative disorders, scoliosis, cerebral palsy, Parkinson’s disease, full joint replacements, and much more.
While we don’t guarantee results for your unique situation, we are confident that your quality of life can be improved by optimizing the four fundamental movement patterns - standing, walking, running, and throwing. When you improve these functions, everything else tends to improve as well.
-
The root cause of your imbalances, injuries, and dysfunctions can almost always be traced back to poor biomechanics. These faulty movement patterns lead to too much tension in undesired areas and a lack of tension in the right areas. While other methods look to treat the symptoms of your pain and injuries for short-term relief, Functional Patterns gets to the source in order to eliminate your pain for good.
We treat the body how it's meant to function - as one interconnected unit. We account for more variables in your movement with a much greater degree of precision than other methods. This is why Functional Patterns practitioners across the world have been able to produce remarkable results on people from all walks of life regardless of age, gender, background, or athletic capability. Don’t take our word for it - check out the thousands of before and after results on the Functional Patterns website and Instagram pages.
-
Functional Patterns is not only one of the most proven methods for rehabilitating people who are in pain or injured, but it is also a highly effective protocol to improve strength, fitness, and athleticism simultaneously. Both regular people and professional athletes alike have utilized Functional Patterns to get in the best physical shape of their life.
Two examples of world-class athletes who have used Functional Patterns as their primary strength and conditioning regimen are MMA world champion Johnny Eblen and Olympic wrestler Kyle Dake.
The neat thing about training Functional Patterns is that regardless of your specific goal, all the training we do improves multiple physical qualities simultaneously (strength, stability, fat loss, muscular endurance, etc). Our method blends rehab and strength training in one to save you time and kill two birds with one stone.
-
Our clients who have gotten the best results train hourly 1-on-1 sessions with a practitioner anywhere from 1-3 times a week. The frequency will vary depending on your current physical state, goals, and schedule to make it work for you.
In addition to the in-person sessions, we will assign techniques for you to practice on your own - this work you do on your own is essential for making progress. We are here to guide you, but you are ultimately the one who is responsible for your own health and wellness.
-
The great news is that Functional Patterns requires very minimal equipment compared to other workout programs. You can practice the workouts in any commercial gym or simply purchase cheap, easily-obtainable tools to practice at home without needing to go to the gym at all!
The tools required include:
- Resistance Bands or Pulley Machine
- Light Dumbbells
- Mirror (for monitoring your form)
- Self Myofascial Release Tools (Theracane, Lacrosse Ball, Soft Medicine Ball)
— LOCATION
IN-PERSON: MARIN COUNTY
• Main Location in Novato near 15 School Terrace, Novato CA 94945.
• Online Virtual training is completed via Zoom or FaceTime.
• At-Home Visits; are available upon request!
KO BIOMECHANICS
Call or Text to Schedule!
(619) 729-8085
In-person or Online
Appointment ONLY
1
— PLAN AHEAD —
SECURE YOUR SPOT
During your initial 90-minute consultation with us, we'll assess your posture and gait cycle to learn about your imbalances before introducing you to basic Functional Patterns corrective exercise.
