Conditions › Lower Limb › Knee Pain
Lower LimbThe knee takes enormous daily load β no wonder it's one of the most common places people feel pain.
The knee is a hinge joint stabilised by ligaments and supported by the surrounding thigh and calf muscles, with cartilage cushioning the bones and the kneecap tracking in its own groove. Pain can come from any of these structures, or be referred from the hip.
The kneecap's tracking in its groove is a very common source of pain, especially with stairs and squatting.
The knee's stabilising ligaments can be strained with twisting or sudden directional changes.
These cartilage cushions can be irritated or torn, particularly with twisting under load.
Imbalance between these muscle groups is commonly associated with patellofemoral pain.
Gradual wear of the joint surface contributes to age-related knee pain and stiffness.
Hip problems can sometimes present as knee pain, which is why we assess the whole leg.
The knee is crossed by the Stomach, Spleen, Gallbladder and Bladder meridians in Traditional Chinese Medicine. Persistent knee pain and swelling is traditionally understood as stagnation of Qi, Blood, or in some cases accumulated Dampness, along these pathways.
This distinction usually requires proper assessment, and sometimes imaging, especially if there was a specific twisting injury.
Yes, particularly for muscular imbalance and tightness contributing to patellofemoral pain, alongside strengthening exercises.
Often a temporary reduction rather than complete stopping is recommended, alongside assessment of the underlying cause.
Painless clicking is very common and usually not concerning; clicking with pain or swelling is worth assessing.
This varies widely by cause, from weeks for muscular imbalance to longer for structural issues.
Yes, quadriceps and hip strengthening is one of the most well-supported approaches for common patellofemoral knee pain.
It can be β hip weakness is a recognised contributor to knee tracking problems.
Some people find temporary bracing helpful during flare-ups or specific activities, though it's not a long-term fix on its own.
It may help with tight surrounding muscles like the quadriceps or IT band contributing to knee strain.
If there was a specific twisting injury, if the knee gives way, or if pain and swelling persist despite conservative care.
Gradual quadriceps and hip strengthening supports knee stability.
Modify high-impact or deep squatting activity temporarily if aggravating.
Gentle stretching of the quadriceps, hamstrings and calves supports overall leg balance.
Supportive, appropriate footwear can reduce strain through the knee.
Icing after activity can help manage swelling and discomfort.
This page is general education, not a diagnosis. If anything above applies to you, please see a doctor or visit an emergency department rather than booking a massage.