Knee pain is one of the most common complaints we see at Mid Sussex Osteopaths. Whether it comes on gradually over time or starts suddenly after an injury, knee pain can make everyday activities surprisingly difficult.
Walking, climbing stairs, exercising, gardening, playing sport and even getting up from a chair can become uncomfortable when your knees aren’t working as they should.
The good news is that most knee pain can be successfully managed, particularly when the cause is identified early and appropriate treatment and advice are provided.
In this guide, we’ll explain the most common causes of knee pain, what you can do to help yourself and when it may be worth seeking professional advice.
Understanding Your Knee
The knee is one of the largest and most complex joints in the body.
It is made up of:
- The thigh bone (femur)
- The shin bone (tibia)
- The kneecap (patella)
- Cartilage
- Ligaments
- Tendons
- Muscles
All of these structures must work together to allow smooth movement while supporting your body weight.
Because the knee experiences significant forces during walking, running, climbing stairs and sport, it is particularly vulnerable to injury and wear and tear.
Common Causes of Knee Pain
Osteoarthritis
Osteoarthritis is one of the most common causes of knee pain, particularly in people over 50.
It occurs when changes develop within the joint over time, affecting the cartilage and surrounding tissues.
Common symptoms include:
- Stiffness, particularly in the morning
- Pain when walking
- Pain after prolonged sitting
- Swelling
- Reduced movement
- Difficulty using stairs
Many people assume osteoarthritis means they should stop exercising. In reality, appropriate movement and strengthening exercises are often one of the most effective ways to manage symptoms.
Patellofemoral Pain Syndrome
This is often referred to as “runner’s knee” although it affects many non-runners too.
Pain is usually felt around or behind the kneecap and may worsen when:
- Climbing stairs
- Walking downhill
- Squatting
- Sitting for long periods
It commonly develops when the kneecap is not moving optimally or when there are weaknesses elsewhere in the leg or hip.
Meniscus Injuries
The menisci are pieces of cartilage that act as shock absorbers within the knee.
They can become injured through:
- Twisting movements
- Sporting injuries
- Degenerative changes with age
Symptoms may include:
- Joint line pain
- Clicking
- Locking sensations
- Swelling
- Difficulty fully straightening the knee
Tendon Problems
Tendons connect muscles to bones.
Common tendon-related knee problems include:
Patella Tendinopathy
Pain below the kneecap, often aggravated by:
- Running
- Jumping
- Squatting
Quadriceps Tendonopathy
Pain above the kneecap, particularly during activity.
These conditions often develop when activity levels increase more quickly than the tendon can adapt.
Ligament Injuries
Ligaments help stabilise the knee.
Injuries can occur during:
- Sport
- Sudden twists
- Falls
- Changes of direction
Symptoms often include:
- Sudden pain
- Swelling
- Instability
- Reduced confidence putting weight through the leg
Referred Pain
Sometimes the knee itself is not the primary problem.
Pain can occasionally be referred from:
- The hip
- The lower back
- Surrounding muscles
This is one reason why a full assessment is often important when symptoms persist.
Why Does My Knee Hurt When Going Up or Down Stairs?
This is one of the most common questions we hear.
Stair pain is frequently associated with:
- Patellofemoral pain syndrome
- Osteoarthritis
- Tendon problems
- Muscle weakness around the hip and thigh
Going downstairs often places greater load through the knee than many people realise, making underlying issues more noticeable.
Why Does My Knee Hurt When Walking?
Pain while walking may occur because of:
- Osteoarthritis
- Tendon irritation
- Meniscus problems
- Previous injuries
- Muscle weakness
The pattern of symptoms often provides important clues.
For example:
- Pain that improves as you warm up may suggest one issue.
- Pain that steadily worsens with activity may suggest another.
Simple Things You Can Do to Help Knee Pain
Keep Moving
Unless advised otherwise by a healthcare professional, complete rest is rarely the answer.
Gentle movement helps:
- Maintain mobility
- Improve circulation
- Reduce stiffness
- Support recovery
Activities such as walking, cycling and swimming are often well tolerated.
Manage Activity Levels
A common mistake is alternating between doing too much and doing nothing.
Try to:
- Build activity gradually
- Avoid sudden spikes in exercise
- Increase walking distances progressively
Consistency is usually more effective than occasional bursts of activity.
Strengthen Supporting Muscles
The muscles around the knee play a crucial role in reducing stress on the joint.
Areas that often benefit from strengthening include:
- Quadriceps
- Gluteal muscles
- Hamstrings
- Calf muscles
Manage Weight if Appropriate
Even modest weight loss can reduce the load passing through the knees during everyday activities.
For some people, this can significantly improve symptoms.
Simple Stretching Exercises That May Help
Read our blog on the best stretches for knee pain and start with that routine.
The exercises below are designed to start strengthening and stabilising the knee. They can be done in conjunction with the stretches as a separate routine eg stretch in the morning, strengthen in the evening.
Sit-to-Stand
Sit in a chair and stand up without using your hands if possible.
Repeat 10 times.
This helps strengthen the muscles that support the knee.
Step-Ups
Using a low step:
- Step up
- Step down slowly
Repeat 10 times on each side.
Straight Leg Raises
Lie on your back.
Keep one leg straight and slowly lift it.
Repeat 10–15 times.
These exercises are general examples and may not be appropriate for every condition. If symptoms worsen, stop and seek professional advice.
When Should You Seek Professional Help?
It may be worth arranging an assessment if:
- Pain has persisted for more than a few weeks
- Symptoms are worsening
- The knee repeatedly swells
- Walking is becoming difficult
- The knee feels unstable
- The knee locks or gives way
- Pain is affecting sleep
- You’re unable to enjoy normal activities
Early assessment often helps identify problems before they become more significant.
How Osteopathy, Physiotherapy and Sports Massage May Help
Treatment depends on the underlying cause of the problem.
At Mid Sussex Osteopaths, treatment will include:
- Hands-on treatment
- Joint mobilisation
- Soft tissue techniques
- Exercise rehabilitation
- Strengthening programmes
- Mobility exercises
- Advice regarding activity modification
Which treatment to choose will often depend on what’s causing the knee pain. A mild muscle or sport-related strain will respond well to Sports Massage; a more serious injury or operation will need Physiotherapy; age-related change such as arthritis would benefit from Osteopathy
If you’re not sure which treatment is best for you, just book one of our free consultations. We’ll discuss your symptoms and guide you the most effective treatment for you.
Frequently Asked Questions
Should I walk with knee pain?
In many cases, gentle walking is beneficial. However, if pain is severe, worsening significantly or causing limping, professional advice may be appropriate.
Is cycling good for knee pain?
Cycling is often an excellent low-impact activity that can help maintain strength and mobility. Bike fit and exercise volume can be important factors.
Should I use heat or ice?
Ice is often helpful in the early stages of an acute injury or when swelling is present. Heat may be useful for stiffness. The best approach depends on the underlying cause.
Can knee pain come from the hip?
Yes. Problems affecting the hip can sometimes cause pain that is felt around the knee.
Will knee pain go away on its own?
Some minor injuries improve with time and appropriate self-management. Persistent or worsening symptoms are generally worth assessing.
Where can I get more advice?
We are always happy to give advice. Just contact us and we can chat. You can also find excellent resources about knee pain on our blog pages as well as the NHS and Versus Arthritis websites.
The Bottom Line
Knee pain is extremely common, but it should not be accepted as an inevitable part of getting older or staying active.
Whether your symptoms are caused by osteoarthritis, a tendon problem, a meniscus injury or another issue entirely, understanding the cause is the first step towards recovery.
With the right advice, appropriate exercises and a sensible approach to activity, many people can significantly reduce pain and return to doing the things they enjoy.
If knee pain is affecting your walking, exercise, work or daily life, the team at Mid Sussex Osteopaths in Haywards Heath is always happy to help.
