5 Common Causes of Knee Pain and How Physiotherapy Can Help

Knee pain slowing you down? Discover five common causes of knee pain- like PFPS, osteoarthritis, and meniscus injuries- and how physio can help.

Knee pain is one of the most common complaints I see in the clinic. Whether it’s a sharp twinge when walking downstairs or a dull ache after running, knee pain can interfere with your work, exercise, and even sleep. This guide explores five of the most common causes- and how knee physiotherapy can help you recover and move better, faster.

1. Patellofemoral Pain Syndrome (PFPS)

Also known as 'runner’s knee,' PFPS refers to pain around or behind the kneecap. It’s often caused by poor alignment, muscle imbalances, or overuse. It’s particularly common in runners, gym-goers, and office workers who sit for long periods (Crossley et al., 2016).

💡 What helps:

• Strengthening the glutes and quadriceps

• Correcting movement patterns

• Taping or bracing (in some cases)

• Manual therapy to reduce stiffness

2. Knee Osteoarthritis

Wear and tear on the knee joint over time can cause osteoarthritis. Symptoms include stiffness, swelling, and pain during or after movement. It’s more common in people over 50 but can affect younger adults too (Hunter & Bierma-Zeinstra, 2019).

💡 What helps:

• Targeted strength training to support the joint

• Manual therapy to improve movement

• Low-impact exercise (e.g. cycling or swimming)

• Pain management strategies

3. Meniscus Injuries

The meniscus is a pad that cushions the knee. It can be torn by twisting or turning, especially when bearing weight. This injury often presents as clicking, locking, or pain deep within the joint (Logerstedt et al., 2010).

💡 What helps:

• Physiotherapy-led rehab (surgery is not always necessary!)

• Strengthening the surrounding muscles

• Improving knee control and stability

4. Ligament Injuries (ACL, MCL, PCL etc.)

Ligament sprains or tears are common in sports, especially those involving cutting, pivoting, or sudden stops. The ACL (anterior cruciate ligament) is the most well-known and often injured (Grindem et al., 2015).

💡 What helps:

• Prehab or post-surgery rehab

• Progressive strength training

• Balance, agility, and return-to-sport programs

5. ITB Syndrome

The iliotibial band (ITB) is a thick band of tissue that runs from the hip to the shin. When it becomes tight or irritated, it can cause pain on the outer part of the knee- common in runners and cyclists (Fredericson & Wolf, 2005).

💡 What helps:

• Glute strengthening

• Stretching and foam rolling

• Manual release work

• Technique correction

Not sure what’s behind your hip or knee pain?

Take this free, 60-second quiz created by APA Titled Musculoskeletal Physiotherapist Emma Glynn. It’s designed to help you identify the most likely cause of your pain - from fat pad irritation to osteoarthritis and guide your next step.

👉 Take the quiz now and get tailored insights to move forward with confidence.

Take The Quiz

🩺 When to See a Physio

If your knee pain is persistent, worsening, or interfering with your daily life, it's time to get it assessed. As a physiotherapist with a special interest in knee rehabilitation, I’ll identify the root cause and guide you through a tailored plan to get you moving pain-free again.

Ready to Take the First Step?

Booking an initial consult is the best way to get clear on your options. You’ll leave with a personalised plan, a clearer understanding of what’s driving your pain, and evidence-based strategies you can use straight away.

If you’re in Melbourne and need experienced hip and knee physio, book a consultation with APA Titled Hip and Knee Physio - Emma, today.

👉 Call now on 9978 9833 or book online to take the first step toward pain-free movement.

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Explore more of our most popular services and guides:

• Knee Physiotherapy for ACL, osteoarthritis, and post-op rehab

• Hip Physiotherapy for bursitis, tendinopathy, and arthritis

• Post-Surgical Rehab for hips, knees, and joint replacements

• Sports Injury Physio for runners, lifters, and young athletes

• How to recover from ACL surgery – Blog

• Knee Rehab Exercises That Work - Blog

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Disclaimer

The content provided on this website is for general information and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment.

While The Hip and Knee Physio strives to present accurate and up-to-date information, we do not guarantee results or outcomes based on the information provided. Any exercises, strategies, or recommendations featured on this site should not be considered a personalised treatment plan.

Always seek the advice of a qualified healthcare provider before starting any exercise program, particularly if you are experiencing pain, injury, or a pre-existing medical condition.

Use of this website does not create a physiotherapist–patient relationship. The Hip and Knee Physio accepts no responsibility for any injury or loss arising from reliance on or use of this information.

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References

1. Crossley, K. M., et al. (2016). Patellofemoral pain consensus statement from the 4th International Patellofemoral Pain Research Retreat. British Journal of Sports Medicine, 50(14), 842–850.

Hunter, D. J., & Bierma-Zeinstra, S. (2019). Osteoarthritis. The Lancet, 393(10182), 1745–1759.

2. Logerstedt, D. S., et al. (2010). Knee stability and movement coordination impairments: meniscal and articular cartilage lesions. Journal of Orthopaedic & Sports Physical Therapy, 40(6), A1–A35.

3. Grindem, H., et al. (2015). Outcome of ACL reconstruction with combined pre-op and post-op rehab. British Journal of Sports Medicine, 49(6), 385–389.

4. Fredericson, M., & Wolf, C. (2005). Iliotibial band syndrome in runners: innovations in treatment. Sports Medicine, 35(5), 451–459.