Physiotherapy for Knee Pain: Techniques That Work

Knee pain can stop you from doing the things you love, whether that’s running, squatting at the gym, or simply walking pain-free. 

Physiotherapy offers proven techniques to reduce pain, improve movement, and help you recover properly. If you’re struggling with knee pain, understanding how physio works can be your first step toward relief.

Summary: Knee pain can stem from injuries, overuse, arthritis, or biomechanical issues. Physiotherapy uses evidence-based techniques like manual therapy, exercise, and education to reduce pain and improve knee function. Whether it’s short-term pain or a chronic issue, seeing a physio can make a real difference in your mobility, comfort, and confidence.

Common Causes of Knee Pain

Understanding why your knee hurts is the first step in choosing the right treatment. Some common causes include:

• Injuries such as ligament sprains, meniscus tears, or patella dislocations

• Overuse from running, squatting, or cycling without proper rest or form

• Arthritis, particularly osteoarthritis, which causes joint stiffness and inflammation

• Biomechanical problems like poor alignment, weak hips or glutes, or tight muscles

• Post-surgical recovery, where rehab is essential for regaining strength and movement

Physiotherapists are trained to identify these underlying causes and tailor your treatment accordingly.

How Physiotherapy Helps with Knee Pain

Physiotherapy doesn’t just treat the pain, it targets the root cause. Here’s how it works:

1. Thorough Assessment

Your physio will start with a detailed assessment of your knee, hips, and gait. This includes testing joint movement, muscle strength, flexibility, and how your body moves overall.

2. Hands-On Treatment

Manual therapy techniques like joint mobilisation and soft tissue release can ease stiffness and improve blood flow, reducing pain and improving joint mobility.

3. Strengthening Exercises

Weakness in the muscles around the knee, especially the quadriceps, hamstrings, and glutes can put strain on the joint. A personalised strength program helps reduce that strain and prevent future injury.

4. Mobility and Flexibility Work

Improving your range of motion can help you move more freely. Stretching tight structures like the IT band, calves, or quads can make a big difference.

5. Taping or Bracing (If Needed)

In some cases, your physio may use tape or a brace to support the joint while you recover, particularly if there’s instability or swelling.

6. Education and Activity Modification

You’ll also get guidance on what to avoid, how to move safely, and how to gradually return to your activities or sport. Education is a vital part of long-term recovery.

What to Expect from Physio for Knee Pain

No two people are the same, so your treatment will be personalised to your goals and lifestyle. Some people want to get back to running or sport, others want to climb stairs without pain.

Recovery timelines vary depending on the issue, but many clients see improvements within a few weeks when following their physio’s plan. Your program may also be adjusted over time as your symptoms improve.

When to See a Physio for Knee Pain

If knee pain is stopping you from moving comfortably, has lasted more than a few days, or keeps coming back, it’s worth booking an assessment. It’s especially important if:

• You’ve recently had an injury

• The pain is sharp or constant

• You’re noticing swelling or instability

• Daily activities like walking or squatting are affected

• You’re not improving with rest or general exercise

Ready to Move Without Knee Pain?

If knee pain is holding you back, we’re here to help. At Elite Health & Performance, our team offers expert physiotherapy and chiropractic care designed to get you moving comfortably again.

Reach out to us today and start your journey to stronger, pain-free knees.

Key Takeaways

• Physiotherapy is a safe, effective way to treat and manage knee pain.

• Common techniques include manual therapy, strengthening, stretching, and education.

• A personalised plan from your physio helps you return to pain-free movement.

• Don’t wait until the pain worsens, early treatment leads to better outcomes.

FAQ:

How long does physio take to fix knee pain?
Mild cases may improve in a few weeks, while more complex injuries could take a few months. Your physio will guide your recovery based on your condition and goals.

Can physio help with knee arthritis?
Yes. Physiotherapy can reduce stiffness, strengthen the muscles around the joint, and improve mobility in people with osteoarthritis.

Should I stop exercising if I have knee pain?
Not necessarily. Your physio can help you modify your workouts to stay active safely while avoiding movements that aggravate your knee.