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Conditions we treat
Knee PainPain, swelling or stiffness that makes walking and stairs harder.
Knee pain can come from injury, overuse or arthritis. Strengthening the muscles around the knee is one of the most effective ways to reduce pain and get moving again.
Book an AssessmentUnderstand the symptoms
What it feels like
Knee Pain can feel different for everyone. You may experience one or more of the following:
Pain around the knee
At the front, sides or back of the knee.
Swelling or stiffness
Especially after activity or in the morning.
Difficulty with stairs
Pain going up or down, or squatting.
Giving way
The knee feels unstable or weak.
Clicking or locking
Catching or clicking when you move.
Why it happens
Common causes
- Osteoarthritis and age-related changes
- Ligament or cartilage (meniscus) injuries
- Overuse from running, sport or standing
- Weak hip and thigh muscles
When to seek help
When to see a physiotherapist
Early assessment and the right exercises can help reduce pain, improve movement and prevent the problem from coming back.
You should see a physiotherapist if:
- Your knee pain has lasted more than a week
- Swelling keeps coming back
- It limits walking, stairs or sport
- Your knee feels unstable or gives way
- You are preparing for or recovering from knee surgery
Seek urgent medical care if you:
- You can’t put weight on your leg after an injury
- The knee looks deformed after a fall or twist
- A hot, red, very swollen knee with fever
- Calf pain and swelling, especially after surgery or a long journey
If you have any of these, call Rescue 1122 or go to your nearest emergency department — don’t wait for a physiotherapy appointment.
How we help
How we treat knee pain
Our treatment is tailored to your symptoms, lifestyle and goals.
1Detailed assessment
We assess your knee, hips and how you walk to find the cause.
2Targeted treatment plan
Exercise-based treatment with hands-on care where it helps.
3Restore movement and strength
We rebuild strength in your thigh and hip muscles to support the knee.
4Prevent it from coming back
We guide you on activity, footwear and weight management to protect your knee.
Typical recovery timeline
How long does recovery take?
Recovery varies from person to person. This is a typical guide, not a guarantee.
Weeks 1–2
Settle pain
Pain and swelling reduce as you start targeted exercises.
Weeks 3–8
Build strength
Walking and stairs become easier as muscles get stronger.
8+ weeks
Back to activity
Return to your usual activities with a plan to keep your knees strong.
Frequently asked questions
Your questions, answered.
Is exercise safe with knee arthritis?
Yes. The right exercise is one of the best treatments for knee arthritis and can reduce pain and stiffness.
Should I use a knee brace?
Sometimes a brace helps for a while. We’ll advise whether one is useful for your knee.
Can physiotherapy help me avoid surgery?
For many people, a structured exercise programme improves pain and function enough to delay or avoid surgery.
Do I need a doctor’s referral?
No. You can book an assessment directly. If we think you need scans or a doctor’s opinion, we’ll tell you and help you arrange it.
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