Knee Pain: Complete Guide to Stability & Joint Preservation
Knee pain is complex. Whether it's the sharp pain of a ligament tear or the dull ache of arthritis, ignoring it leads to compensation and further weakness.
This guide explains our evidence-based approach to offloading the joint, correcting alignment, and restoring strength without relying on painkillers or surgery.
The 3 Pillars of Knee Recovery
Pain often stems from how you load the joint. We correct foot mechanics and hip alignment to distribute weight evenly across the knee.
Knees need movement, but not overload. We design a specific activity plan that keeps the joint lubricated without causing inflammation.
Stability prevents injury. We train your nerves and muscles to react instantly to sudden movements, acting as a natural brace.
Don't Wait for the 'Pop' or 'Crunch'.
Early intervention is the key to preventing permanent cartilage damage. Save your natural knees with targeted physiotherapy.
Book Your AssessmentThe 5 Stages of Function Restoration
Clinical Diagnosis
Detailed assessment of ligaments, meniscus, and patellar tracking to pinpoint the exact cause.
Pain Control
Using advanced modalities and manual therapy to reduce acute swelling and inflammation.
Mobility Restoration
Gentle mobilization techniques to regain full bending and straightening range of motion.
Strength & Stability
Targeted exercises for quadriceps and hamstrings to offload the knee joint.
Return to Life
Gait correction and sport-specific drills to ensure you can move confidently without pain.
Common Causes of Knee Pain
1. Osteoarthritis (Joint Degeneration)
Breakdown of cartilage in the knee, leading to bone-on-bone friction.
SymptomsMorning stiffness, crepitus (crunching sound), and pain that worsens with activity.
2. Patellofemoral Pain Syndrome (Runner’s Knee)
Pain around the kneecap (patella) due to abnormal tracking or muscle imbalance.
SymptomsPain when sitting with bent knees (movie-goer's sign), squatting, or descending stairs.
3. Meniscal Tears
A tear in the shock-absorbing cartilage between the thigh and shin bones.
SymptomsSharp pain, swelling, and a sensation of locking, clicking, or catching in the knee.
4. ACL Injury (Anterior Cruciate Ligament)
A tear or sprain of the main stabilizing ligament, usually from sudden twisting.
SymptomsA loud "pop" at injury, immediate swelling, and feeling like the knee will give way.
5. PCL / MCL / LCL Injuries
Injuries to the supporting ligaments on the back (PCL), inside (MCL), or outside (LCL) of the knee.
SymptomsPain, tenderness, and instability specific to the location of the injured ligament.
6. Patellar Tendinitis (Jumper’s Knee)
Inflammation of the tendon connecting the kneecap to the shinbone, common in athletes.
SymptomsSharp pain just below the kneecap, stiffness, and pain during jumping or squatting.
7. Iliotibial Band Syndrome (ITBS)
Inflammation of the thick band of tissue running down the outside of the thigh.
SymptomsSharp, burning pain on the outer side of the knee, worse with running or cycling.
8. Chondromalacia Patellae
Softening and breakdown of the cartilage on the underside of the kneecap.
SymptomsDull, aching pain behind the kneecap and a grinding sensation when extending the leg.
9. Post-Surgical Rehab (TKR / Fracture)
Rehabilitation following knee replacement or fracture fixation to restore function.
SymptomsPost-surgical stiffness, weakness, and limited range of motion requiring guided therapy.
Save Your Knees.
You don't have to live with knee pain. Our targeted strengthening protocols can delay or prevent the need for surgery.
Book Your Assessment