Knee Pain Unpacked: Common Injuries and How Physiotherapy Can Help

A physical therapist helps a man with knee pain by performing a leg stretch, aiming to improve his range of motion and comfort.

You don’t realise just how much you rely on your knees—until they start to hurt. Whether it’s a sharp twinge while climbing the stairs, an ache after a run, or that unsettling sense of instability when you stand up, knee pain can make even the simplest tasks feel monumental.

Knees are at the heart of almost every movement you make, from walking and bending to running and jumping. It’s no wonder they’re one of the most injury-prone joints in the body. But here’s the good news: with the right care and guidance, knee injuries are not a life sentence. Physiotherapy is a proven, effective way to manage pain, improve function, and get you back to doing what you love.

 

Understanding Your Knees: A Quick Overview

Your knee is a marvel of engineering—a hinge joint designed to carry your weight, absorb impact, and keep you mobile. It’s made up of three main bones (femur, tibia, and patella), cushioned by cartilage, stabilised by ligaments, and powered by surrounding muscles.

But this complexity also makes it vulnerable. With so many moving parts working together, even a small issue can throw everything out of sync. Ligament sprains, cartilage tears, and overuse injuries are all common culprits when it comes to knee pain. And because knees are load-bearing joints, they’re under constant stress, whether you’re running a marathon or just walking to the kitchen.

When something goes wrong in the knee, it doesn’t just affect your ability to move; it can also impact your confidence, independence, and quality of life. That’s why understanding how your knees work—and what can go wrong—is key to keeping them healthy.

 

Top Causes of Knee Pain and Injuries

Knee pain isn’t always the result of a dramatic fall or an intense sports match. Often, it’s the little things—like poor movement habits or repetitive strain—that lead to injury over time. Here are some of the most common causes:

  1. Overuse and Repetition: Activities that involve repetitive motion, like running or jumping, can cause strain on the knee structures, leading to issues like tendonitis or cartilage wear.
  2. Trauma and Accidents: A sudden twist, awkward landing, or direct impact can result in ligament tears, fractures, or dislocations. Sports injuries are a leading cause of these types of problems.
  3. Poor Biomechanics: Misalignment in your gait or muscle imbalances can place excessive stress on certain parts of the knee, eventually causing pain or injury.
  4. Ageing and Wear-and-Tear: Over time, the cartilage in your knee can wear down, leading to conditions like osteoarthritis. This natural ageing process can make the knee more susceptible to injury.
  5. Underlying Conditions: Some people experience knee pain as a symptom of other issues, like rheumatoid arthritis or gout. Identifying and managing these conditions is key to relieving discomfort.

Understanding what’s causing your knee pain is the first step toward recovery—and that’s where physiotherapy comes in.

 

Most Common Knee Injuries

Knee injuries come in many forms, from sudden twists during sports to gradual wear and tear over time. Understanding the most common types can help you identify the issue and take steps toward recovery. Here are the key players:

 

ACL Injuries

The anterior cruciate ligament (ACL) is one of the key stabilisers of the knee. ACL injuries often occur during activities that involve sudden stops, changes in direction, or awkward landings—think football, basketball, or skiing. These injuries can range from mild sprains to complete tears, often accompanied by a “popping” sensation and immediate swelling.

 

Meniscus Tears

The meniscus is a crescent-shaped piece of cartilage that acts as a cushion between your thigh and shin bones. A sudden twist or deep squat can cause a tear, especially if the knee is under load. This injury is common in athletes but can also happen with simple everyday movements, particularly as we age. Symptoms include pain, swelling, and a sensation of the knee locking or catching.

 

Patellofemoral Pain Syndrome (Runner’s Knee)

Patellofemoral pain syndrome is caused by the misalignment or overuse of the kneecap (patella) as it moves over the femur. It’s a common complaint among runners and cyclists, but it can affect anyone who spends a lot of time on their feet. The pain is typically felt around the front of the knee, especially when climbing stairs or sitting for long periods.

 

Tendonitis (Jumper’s Knee)

This condition is caused by repetitive strain on the patellar tendon, which connects the kneecap to the shinbone. Common among athletes who do a lot of jumping or running, tendonitis starts as mild pain that worsens with activity. Left untreated, it can become a chronic issue.

 

Osteoarthritis

Over time, the protective cartilage in the knee can wear down, leading to osteoarthritis. This condition often affects older individuals, but it can also result from previous injuries or overuse. Symptoms include stiffness, swelling, and pain that worsens with activity or after long periods of rest.

 

When to Seek Physiotherapy

Knee pain can sometimes resolve on its own with rest and basic care, but how do you know when it’s time to call in the professionals? Here are some signs that you should book an appointment with us at Physio Connect:

  1. Persistent Pain: If your knee pain doesn’t improve after a few days of rest, ice, and over-the-counter treatments, it’s time for an expert assessment.
  2. Swelling or Bruising: Unexplained swelling or noticeable bruising could indicate a more serious underlying issue.
  3. Instability: If your knee feels like it’s going to give way when you walk or put weight on it, this may point to ligament damage.
  4. Limited Mobility: Difficulty bending or straightening your knee fully is a clear sign that something isn’t right.
  5. Recurring Issues: If your knee pain comes and goes, it’s worth investigating the root cause to prevent further damage.

 

Take the First Step to Stronger, Healthier Knees

Knee pain doesn’t have to sideline your life. At Physio Connect, we’re here to help you recover, strengthen, and move with confidence. Whether you’re dealing with a recent injury or ongoing discomfort, our expert team will guide you every step of the way with tailored care and proven strategies. Don’t let knee pain hold you back—book an appointment today and take the first step toward feeling your best.

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