• Common Symptoms

  Knee pain can present in many different ways depending on the structures involved and the demands placed on the joint. Common symptoms include:

  • Pain when walking up or down stairs
  • Discomfort with squatting, kneeling, or lunging
  • Pain during or after running or sport
  • Swelling or stiffness, particularly after activity
  • Clicking, popping, or grinding sensations
  • A feeling of instability or “giving way”
  • Reduced confidence loading the knee

  Symptoms may be constant or only appear during certain activities. Some people experience sharp pain, while others describe a dull ache or stiffness that worsens with fatigue.

  Common Causes

  Knee pain rarely has a single cause and often develops due to a combination of tissue overload, movement patterns, and strength deficits. Common contributors include:

  • Patellofemoral pain (pain around or behind the kneecap), often linked to load tolerance and movement control
  • Tendinopathy, such as patellar or quadriceps tendon pain, commonly seen in running and jumping sports
  • Ligament sprains, including ACL, MCL, or collateral ligament injuries
  • Meniscus irritation or tears, which may cause swelling, catching, or stiffness
  • Osteoarthritis, where cartilage changes lead to pain, stiffness, and reduced function
  • Muscle weakness or imbalance, particularly in the quadriceps, glutes, or calves
  • Poor biomechanics, such as reduced hip control or ankle mobility

  Importantly, pain does not always mean damage. Many knee conditions are related to how load is managed rather than structural injury alone.

Physiotherapists and Exercise Physiologists work together to provide comprehensive knee rehabilitation that addresses both short-term symptoms and long-term function.

Physiotherapy focuses on:

• Reducing pain and swelling
• Improving joint mobility and tissue flexibility
• Identifying the specific source of symptoms
• Restoring normal movement patterns

Exercise Physiology focuses on:

• Building strength and load tolerance
• Improving movement efficiency and control
• Gradually increasing activity and sport demands
• Reducing the risk of recurrence through long-term conditioning

By combining hands-on care with structured exercise rehabilitation, treatment targets not just the knee itself, but the entire lower limb and how it functions during daily life and sport.

A thorough assessment is essential to understand why your knee pain developed and what is maintaining it. Your assessment may include:

• A detailed history of your symptoms, training or activity levels, and injury history
• Observation of walking, squatting, lunging, and single-leg movements
• Strength testing of the quadriceps, hamstrings, glutes, and calves
• Assessment of knee joint range of motion and flexibility
• Ligament and meniscus stability tests if indicated
• Evaluation of swelling or joint effusion
• Review of running or sporting mechanics where relevant

This process allows your clinician to identify contributing factors beyond the knee itself, ensuring treatment is targeted and effective.

While treatment is always individualised, common approaches used in knee pain rehabilitation may include:

• Education about pain, load management, and safe activity levels
• Manual therapy, such as soft tissue release or joint mobilisation, to reduce stiffness and discomfort
• Strengthening exercises targeting the quadriceps, glutes, hamstrings, and calves
• Tendon-specific loading programs for tendon-related knee pain
• Movement retraining to improve squatting, stair use, running, or landing mechanics
• Taping or bracing, where appropriate, to provide short-term support
• Gradual load progression, ensuring tissues adapt safely over time

The goal is not only to relieve symptoms but to improve the knee’s capacity to tolerate daily and sporting demands confidently.

Recovery timelines vary depending on the type of knee condition, severity, and individual factors such as age, activity level, sleep, stress, and consistency with rehabilitation.

• Tendinopathy: typically improves over 3–12+ weeks with progressive loading
• Ligament sprains: often require 4–12 weeks, depending on severity
• Meniscus irritation: commonly settles within 6–12 weeks with conservative care
• Osteoarthritis flare-ups: symptom improvement is often seen within 2–6 weeks of targeted strengthening

Rather than focusing solely on time, progress is guided by improvements in strength, function, and symptom response.

Should I stop sports or exercise?

In most cases, no. Completely stopping activity can reduce strength and delay recovery. Instead, activity levels are modified to a tolerable level while gradually rebuilding capacity.

Is knee cracking or clicking normal?

Yes. Painless clicking or cracking is very common and usually harmless. It does not necessarily indicate damage.

Do I need surgery?

Most knee pain conditions respond extremely well to conservative management. Surgery is usually only considered if symptoms persist despite appropriate rehabilitation.

Will exercise make my knee worse?

When prescribed correctly, exercise is one of the most effective treatments for knee pain. Your program is progressed carefully to match your current capacity.

Do I need scans or imaging?

Imaging is not always necessary and is only recommended if clinically indicated. Many knee conditions are diagnosed through assessment alone.