Why Your Knee Pain Won’t Go Away- And What You Can Do Now To Help
- Emma Glynn
- Jun 2
- 4 min read
Updated: Jun 17

You’ve rested it. You’ve iced it. You’ve taken the stairs slower. And yet… that knee pain just won’t go away.
Whether it’s swelling after a walk, stiffness first thing in the morning, or pain that flares for no clear reason- it’s frustrating. And if you’ve been told it’s “just wear and tear” or that “nothing can be done until it’s bad enough for surgery,” you’re likely feeling stuck.
You’re not alone. And you’re not broken.
In this post, we’ll unpack why knee pain can linger long after injury- or with no clear injury at all- and what you can actually do about it. No alarmism. Just facts, clarity, and a way forward.
It’s Not Always Damage- Sometimes It’s Load
One of the biggest myths I see? That pain always equals damage. In reality, ongoing knee pain is often less about what’s “torn” or “worn out,” and more about how your knee is coping with load.
Think of your knee as having a certain capacity- how much stress it can handle from walking, stairs, squatting, or even long periods of sitting. If your current activity exceeds that capacity, your knee flares up. Not necessarily because it’s damaged, but because it’s overloaded.
This is called a capacity mismatch. And flare-ups (like swelling or aching after movement) are the body’s way of saying, “This was too much, too soon.”
The good news? Capacity can be built. If you’re not sure where yours sits, a physio can help you test and train it safely.
The Quad Control Problem
Your quadriceps (the muscles at the front of your thigh) play a key role in how your knee moves, absorbs force, and stays stable during walking and stairs.
But in many people with ongoing knee pain, the quads become weak or poorly coordinated- often due to pain inhibition, long periods of rest, or moving differently to avoid discomfort.
This is where the vicious cycle begins:
Pain → less activation
Less activation → more instability
More instability → more pain
That’s why physiotherapy for knee pain doesn’t stop at stretches or general advice. A tailored rehab program retrains neuromuscular control, helping your quads switch on at the right time- and restoring the shock-absorbing function your knee needs.
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Your Knee Is a Victim of the Chain
Here’s something else people aren’t often told: the knee is rarely the sole problem.
Pain here can be a consequence of poor function elsewhere- like stiff ankles, weak glutes, or limited hip rotation. If your foot rolls in, your pelvis drops, or your hip doesn’t extend properly, guess what joint cops the force? The knee.
This is why good rehab doesn’t just zoom in on the sore spot. It looks at how you move as a system.
So What Do You Do?
Here’s a quick summary of where to start:
Identify and manage your load – How much is too much? How can you gradually increase it?
Strengthen the muscles that matter – Especially quads, glutes, and calves
Restore movement control – Not just strength, but timing, balance, and coordination
Work with a physio – Get a plan that reflects your knee, goals, and lifestyle
Example: Your plan might include strength exercises for quads and glutes, balance drills for single-leg control, stair pattern retraining, and a walking volume progression to improve tolerance without flare-ups.
It’s not about doing “everything.” It’s about doing the right things- consistently.
Final Thoughts
If you’re still wondering “why does my knee keep hurting?”, it may be time to shift the question. Instead, ask: What is my knee trying to tell me- and what plan will help it cope better?
You’re not stuck. You just need the right starting point.
If you’re curious about how physiotherapy might help:👉 Book a 1:1 consult online
You don’t need a referral. You don’t need to be in severe pain. You just need a starting point.
Let’s find it together.
APA Titled Musculoskeletal Physiotherapist
The Hip and Knee Physio | Camberwell VIC
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 or Camberwell 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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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.
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