Why Your Knee Still Hurts Weeks After Exercise (and What to Do About It)
- Emma Glynn
- Jun 13
- 4 min read
Updated: Aug 15
You finally got back into walking, started running again, or returned to squats at the gym. It felt great at the time but now your knee has flared up and it’s been weeks. Sound familiar?
This kind of post-exercise knee pain is incredibly common, especially in adults over 40. And while it can be frustrating, it’s not always a sign of major damage. More often, it’s your knee telling you it’s not coping with how you’re moving or how much you’re doing. The good news? There’s a way forward.
Common Patterns I See
At The Hip and Knee Physio, I regularly see people who:
Develop soreness days after returning to long walks or runs
Notice pain after stairs, squats, or returning to the gym
Say their knee doesn’t hurt during activity but aches for days afterward
Don’t remember any specific injury, but the pain lingers
If this sounds like your experience, you’re not imagining it and you’re not alone.
Why This Happens
Ongoing knee pain weeks after exercise is usually a load management issue. Let’s break it down:
Load Tolerance Isn’t Built Up: When you reintroduce activity too quickly (even if it feels gentle), your knee may not yet have the strength or endurance to tolerate it.
Movement Control Gaps: Weakness or delayed activation in the quads, glutes, or calves can cause increased joint stress- especially around the kneecap (patellofemoral joint) or tendons.
Early Signs of Irritation: Common culprits include:
Patellofemoral joint overload
Early knee osteoarthritis (OA)
Tendinopathy (e.g., patellar or quadriceps tendon)
Under-Recovery: Your knee may need longer between sessions than it used to. Recovery time matters, especially with age-related changes in tissue resilience
(Bennell et al, 2014; Crossley et al, 2016)
Remember: Pain isn’t always a sign of damage, but it is a signal that something needs to change.
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.
What Actually Helps
Here’s what I’ve found to work best in clinic:
✔ Gradual Load Exposure: Avoid the "all or nothing" cycle. Build back slowly with smaller, more frequent sessions.
✔ Strengthening the Right Muscles: Target the quadriceps, glutes, calves, and hamstrings- especially in ways that mimic how you move in daily life.
✔ Movement Coaching: Sometimes how you’re loading your knee matters as much as how much. A physio can help tweak your technique.
✔ Don’t Rely Solely on Ice or Braces: These may ease discomfort temporarily but won’t change the underlying mechanics.
✔ Get a Personalised Plan: Every knee is different. A physiotherapist can test your load tolerance and guide the right progressions.
(Bennell et al, 2014; Crossley et al, 2016, Hunter et al, 2014; Fransen et al, 2008)
Want a guide for knee swelling specifically? Download my free 5-step swelling guide here.
When to Book In
It’s worth seeing a physiotherapist if:
Your pain persists longer than 2–3 weeks
You’re avoiding stairs, walks, or workouts you previously enjoyed
You’ve rested, iced, or reduced your activity but nothing's improved
You’re feeling frustrated, unsure what to do next
These signs suggest your knee might need a more tailored approach.
What Next?
If you're dealing with knee pain after exercise whether it’s been two weeks or two months- there are evidence-based options that don’t involve ignoring it, endlessly resting, or guessing.
At The Hip and Knee Physio in Camberwell, I work with adults 40+ to reduce knee pain, build confidence, and get them back to the things they love.
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 expert 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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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.
By using this website, you agree to these terms.
References:
Bennell, K. L., Dobson, F., & Hinman, R. S. (2014). Exercise and osteoarthritis: Cause and effects. Nature Reviews Rheumatology, 10(9), 512–523.
Hunter, D. J., Schofield, D., & Callander, E. (2014). The individual and socioeconomic impact of osteoarthritis. Nature Reviews Rheumatology, 10(7), 437–441.
Fransen, M., & McConnell, S. (2008). Exercise for osteoarthritis of the knee. Cochrane Database of Systematic Reviews, (4).
Crossley, K. M., et al. (2016). Patellofemoral pain. British Journal of Sports Medicine, 50(4), 247–250.
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