Knee pain and injuries
From running load, squats and stairs, or a twist on the field or the mats.
- No referral needed
- Book directly. Claim on the spot with eligible private health extras.
- Open six days
- Monday to Friday 8am–7pm, Saturday 8am–2pm.
- First visit
- Allow 45 minutes to an hour. Wear shorts and a loose top.
- Rear entrance
- 92 Parsons Street, Kensington, inside Renegade BJJ.
Knees usually tell you about load
Most knee pain that comes on gradually is about load: how much running, squatting, jumping or kneeling you've been doing, and how quickly it went up. The knee is often also coping with what the hip and ankle above and below it aren't doing.
Knee pain after a twist, a tackle or a leg entanglement is different. The question there is what's been injured, and whether it needs imaging or a specialist opinion.
Either way, assessment looks at the whole leg and how you move, not only the knee.
What we see most
Pain around the kneecap
An ache around or behind the kneecap, worse on stairs, squats or after sitting. Common in runners and people who've just increased training.
Patellar tendon pain
Pain just below the kneecap with jumping, running or squatting. Tendons respond to load, so the answer is usually adjusting it, not resting completely.
Ligament sprains
MCL and other ligament injuries from a twist or a blow to the knee. Most are managed with rehab. A suspected ACL injury needs imaging and a specialist opinion.
Meniscus injuries
Pain on the joint line, sometimes with catching, locking or swelling after twisting. Heel hooks and knee injuries in BJJ covers the grappling version.
Knee osteoarthritis
Stiffness and aching, often worse first thing and after activity. Exercise and load management are central to managing it, and staying active usually helps.
ITB and outer knee pain
Pain on the outside of the knee in runners and cyclists, usually tied to training load.
When to see a doctor first
Call 000 or go to an emergency department if you have:
- A knee that looks deformed, or you can't take weight on the leg after an injury
- A hot, red, swollen knee with fever
- Calf pain and swelling, especially after surgery, a long flight or a period of not moving
See your GP first if:
- You heard a pop and the knee swelled quickly after an injury
- The knee locks and you can't straighten it
- The knee keeps giving way
- Swelling that keeps coming back without a clear cause
If anything in your assessment points to a doctor, we'll tell you and explain why, rather than treat.
How knee rehab usually runs
Each stage depends on how the knee copes the next day.
Settle it
Reduce what flares it for a while, and ease pain with hands-on treatment.
Restore movement and control
Full bend and straighten, and control of the knee in simple positions.
Build strength
Quads, hips and calves, loaded gradually. If exercises will help, we take you through them in the session and you film them on your phone, so you know exactly how they go at home or in the gym.
Get back to your sport
Running, jumping, change of direction or training, reintroduced in steps.
How long does it usually take?
Typical ranges, not promises.
| Situation | Early change | Typical recovery |
|---|---|---|
| Pain around the kneecap | 2–4 weeks | 6–12 weeks |
| Patellar tendon pain | 3–6 weeks | 3 months or more |
| Mild MCL sprain | 1–2 weeks | 3–6 weeks |
| Suspected ACL injury | After imaging and specialist review | Depends on the plan, often 9–12 months after surgery |
Questions people ask
Should I rest a sore knee?
Usually not completely. Most knee pain does better with load adjusted than with complete rest. We go through what is fine to keep doing and what to hold off on.
Do I need a scan for my knee?
Not always. Imaging is useful after a significant injury, for a knee that locks, gives way or swells quickly, or if things are not improving. Your GP or a specialist arranges it where needed.
Can you help with knee arthritis?
Osteopaths can help manage knee osteoarthritis with treatment, advice and exercise. Strength work and staying active are central to managing it well.
Can I keep running with knee pain?
Often, at a reduced distance or pace, as long as pain stays mild and is no worse the next morning. Sharp pain, swelling or the knee giving way are reasons to stop and get it checked.
Knee pain getting in the way?
Book an assessment in Kensington. No referral needed.