Understanding and Managing General Knee Pain: A Physio’s Guide
Table of Contents
Knee pain is one of the most common musculoskeletal complaints, affecting people of all ages and activity levels. Whether it stems from injury, overuse, or underlying conditions, managing knee pain effectively requires a combination of proper movement, strengthening, and lifestyle adjustments. This guide explores the causes, symptoms, and best strategies for alleviating knee discomfort and improving long-term knee health.
Common Causes of Knee Pain
Knee pain can arise from various sources, including acute injuries, chronic conditions, and biomechanical issues. Some of the most common causes include:
Acute Injuries
Ligament Sprains and Tears – Damage to the ACL, MCL, or PCL due to sudden twisting, falls, or impact.
Meniscus Tears – Cartilage damage often caused by forceful rotations or age-related wear.
Patellar Dislocation – The kneecap moves out of place, usually due to trauma or sudden movements.
Tendon Injuries – Conditions like patellar tendinitis (jumper’s knee) from repetitive stress.
Chronic & Overuse Conditions
Osteoarthritis: Degeneration of knee cartilage over time, leading to stiffness and pain.
Rheumatoid Arthritis: An autoimmune condition causing inflammation in the knee joint.
Illiotibial Band Syndrome: Overuse injury from excessive friction of the IT band on the knee.
Patellofemeral Pain Syndrome: Pain due to poor kneecap tracking, often aggravated by repetitive knee bending.
Biomechanical and Lifestyle Factors
Muscle Weakness or Imbalance – Poor muscle strength in the quadriceps, hamstrings, or glutes can lead to joint strain.
Excess Body Weight – Additional stress on the knee joint increases wear and tear.
Improper Footwear– Lack of support from shoes can alter knee alignment and contribute to pain.
Poor Movement Mechanics – Issues such as overpronation, poor squat form, or excessive knee valgus can increase knee stress
Signs & Symptoms to Watch For
Knee pain presents differently depending on the cause, but common symptoms include:
Persistent aching or sharp pain in or around the knee joint.
Swelling, redness, or warmth around the knee.
Stiffness or difficulty fully bending or straightening the knee.
Popping, clicking, or grinding sensations during movement.
Instability or feeling like the knee might “give out.”
Strategies for Managing Knee Pain
Lifestyle Modifications
Maintain a Healthy Weight: Reduces unnecessary pressure on the knee joints.
Optimise Movement Patterns: Work with a physio to improve gait, squat technique, and overall knee mechanics.
Use Supportive Footwear: Ensure shoes provide adequate arch and heel support.
Gradual Activity Progression: Avoid sudden increases in activity intensity to prevent strain
Strengthening Exercises
Quadriceps Strengthening: Exercises like straight leg raises, squats, and step-ups to support knee function.
Hamstring Activation: Glute bridges and hamstring curls to balance muscle strength.
Glute and Hip Strengthening: Clamshells, side leg raises, and resistance band walks to enhance lower limb control.
Calf Strengthening: Heel raises to improve lower leg support for knee mechanics.
Mobility
Quadriceps Stretch: Gently pulling the heel towards the glutes to stretch the front of the thigh.
Hamstring Stretch: Sitting or standing hamstring stretches to maintain knee extension range.
IT Band Stretch: Foam rolling or cross-leg stretches to reduce lateral knee stress.
Conclusion
Knee pain can be frustrating and limiting, but with the right approach, it can be effectively managed.
By strengthening key muscles, maintaining mobility, making lifestyle adjustments, and recognizing when professional intervention is needed, individuals can regain knee function and reduce discomfort. Prioritising knee health not only prevents long-term issues but also allows for continued mobility and an active lifestyle.
