Knee Pain
Knee pain is very common and, in most cases, not caused by anything sinister. A great deal of it responds well to the right exercises, hands-on treatment and a sensible approach to activity.
At Newhill Osteopathy in Horley we treat a lot of sore knees, from an ache at the front that flares on the stairs, to a stiff, arthritic knee that has grumbled for years. This page explains the kinds of knee pain we treat, what tends to cause them, and what an appointment actually involves.
What types of knee pain can osteopathy help with?
Knee osteoarthritis (wear and tear)
Age-related changes in the knee are very common and usually felt as an ache and stiffness, worse with stairs, kneeling or after resting. It does not mean the knee is beyond help – keeping it strong and moving usually makes a real difference to comfort.
Pain at the front of the knee
An ache around or under the kneecap, common in runners, cyclists and after long spells sitting with the knee bent – sometimes called “cinema knee”. It is often linked to how the knee is loaded and the strength of the muscles around it.
Tendon problems
The tendons above and below the kneecap can be overloaded by a sudden increase in running, jumping or gym work, leaving a sore, tender spot that flares with activity.
After a twist or an injury
A twist on the sports field or an awkward landing can strain the ligaments or the cartilage. We assess these carefully and refer you on for a scan or a specialist opinion if that is the right thing to do.
Pain referred from the hip or back
Not all knee pain starts at the knee. A problem at the hip or lower back can show up as knee pain, so we always check up the chain rather than treating the knee alone.
Why does knee pain happen?
There is rarely one single cause. It is usually a mix of everyday things:
- A sudden increase in activity – ramping up running, walking or gym work faster than the knee is ready for.
- Age-related joint changes – normal wear that becomes stiff and achy.
- Weakness around the hip and thigh – when these muscles are not doing their share, the knee takes more of the load.
- A twist or awkward landing – straining a ligament, tendon or the cartilage.
- Stiffness above or below – a tight hip or ankle changes how the knee is loaded.
- Old injuries – a previous knee problem that has left it prone to grumbling.
What happens at your appointment?
- We listen first. Where the pain sits, what brought it on, what makes it better or worse, and what you have already tried.
- We examine you. We look at how the knee moves, check the hip and ankle and how you walk, and test the ligaments and cartilage where an injury is involved.
- Hands-on treatment. Soft tissue work, gentle joint movement and stretching, always chosen to suit you. You can say no to anything.
- Practical advice. A graded exercise plan to strengthen the muscles that support the knee, load and footwear tips, and a realistic plan to keep the pain away.
Simple things you can try at home
- Keep the knee moving within comfort – resting it completely tends to leave it stiffer and weaker.
- Gentle exercises to strengthen the thigh and buttock muscles, which take load off the knee.
- Ease off the particular activity that flares it up, rather than stopping altogether, and build back up gradually.
- Ice for ten to fifteen minutes after something has aggravated it; warmth can be more soothing for a stiff, achy knee.
- Check your footwear, and avoid deep squatting or prolonged kneeling while it is sore.
Please see a doctor first if your knee swelled up quickly after an injury, if you cannot put weight on it or straighten it, or if it becomes hot, red and swollen with a fever – this last combination needs prompt attention as it can point to infection or gout. These situations need medical assessment rather than osteopathy in the first instance.
More reading
- The 15-minute pre-ski fitness plan – simple exercises to protect the knees before a ski trip.
You can also see everything we treat on our conditions page.
Frequently asked questions
My knee is worse going up and down stairs. What does that suggest?
Stairs load the front of the knee, so pain there is a common sign of a kneecap-related problem or of early wear in the joint. The good news is that both tend to respond well to strengthening the muscles around the hip and thigh and to managing how much you load the knee, rather than needing anything drastic. We will work out which pattern fits you and build a plan around it.
I heard or felt a pop when I twisted my knee. Should I be worried?
It is worth having checked, particularly if the knee swelled up quickly, felt unstable or gave way, as these can point to a ligament or cartilage injury. Many twisting injuries settle well with the right rehabilitation, but some benefit from a scan or a specialist opinion, and part of our job is to tell them apart and point you in the right direction if needed.
Can osteopathy help knee arthritis?
It can help with how the knee feels and moves, even though it cannot reverse the underlying changes. Easing the stiffness and muscle tension around a worn knee, improving how it moves, and strengthening the muscles that support it often makes a worthwhile difference to comfort and to what you can do. Staying active is one of the most helpful things of all for an arthritic knee.
Can knee pain come from my hip or back?
Yes, and it is easily missed. A problem at the hip or lower back can refer pain down to the knee, and the way you move from higher up changes how the knee is loaded. That is why we check the hip, back and ankle as well as the knee itself, rather than assuming the pain must be coming from where you feel it.
Should I rest my knee or keep moving?
For most knee pain, gentle movement beats rest. Complete rest tends to leave the knee stiffer and the supporting muscles weaker, which can make things slower to settle. The aim is to ease off what clearly flares it up while keeping the knee moving and gradually building its tolerance back up, and we will help you find that balance.
Book an appointment
If knee pain is getting in the way of walking, stairs, sport or sleep, we would be glad to help. Call 01293 369 442, email [email protected], or book online.