When should you see a physio for knee pain?
Approximately 25% of all adults are affected by knee pain (1). The challenge is knowing what is normal and what may need further attention, especially when pain does not always mean damage.
Below are some commonly asked questions to help guide your next steps.
What is causing my knee pain when I run or squat?
There can be several reasons why this occurs. Most commonly, knee pain is load-related, meaning it is being asked to tolerate more than it currently can. It may also be related to an acute injury, trauma, or age-related changes. The exact cause and diagnosis are important, but as physiotherapists we also focus on how your knee responds to load being placed on it throughout the day. Key areas of rehabilitation will focus on restoring knee movement (getting knee straight), managing knee load appropriately and finding strategies to stay active while your symptoms settle.
Why does my knee hurt when going downstairs or downhill?
This commonly occurs because there is an increased load on the kneecap (patellofemoral joint), alongside a higher demand on your quadricep muscle. It is often due to reduced strength in the quadriceps or gluteal muscles, poor load tolerance problem or movement control issues. Improving hip and knee strength and working on functional alignment and movement patterns is often key in managing your symptoms.
Have I done my ACL?
This is a common question we get asked. ACL injury is more likely if the injury occurred during a sudden change of direction, sudden twisting movement during sport or high-impact activity. If you are unsure, it is highly recommended to seek physio advice early.
Should I rest or keep exercising if my knee hurts when I run?
Our suggestion in most cases is to avoid complete rest, unless you have high pain, significant swelling, night pain or constant pain. The key would be to modify the load you put on your knee. Reducing the intensity of exercises or the volume of the aggravating factor/s. Monitor how your knee responds to this modified volume, intensity and frequency. A general guide is if symptoms settle within 24 hours and are not progressively getting worse, you are generally safe to continue at a modified level.
What can I do right now to help my knee pain?
- Modify load, try not to stop completely
- Start simple with some strengthening, that is pain-free; this could include:
glute bridges
straight leg quad squeeze
single leg balance exercises
- Avoid complete rest unless severe
When should I see a physio for my knee pain?
Your symptoms are not improving after 1-2 weeks
Your pain is progressively getting worse
The same issue keeps reoccurring
Your pain is affecting your sport, exercise, work or daily life
If you are unsure how to manage it yourself
If you have tried the above steps, go get a physio assessment to help identify what is driving your pain and provide some clarity around diagnosis and an appropriate rehab plan moving forward.
Most knee pain is manageable and responds well to the right approach. Use our tips listed above and if you are unsure, getting assessed early can save time and frustration, improve recovery and help return you to the activities you enjoy sooner.
References:
(1) - https://i-med.com.au/articles/3-common-knee-injuries#gsc.tab=0