Everything you need to know about knee pain
In pain and worried or unsure what to do? We’re Here.
Knee pain is extremely common — more than 2 million people experience it every single day.
The good news? Most cases improve without scans or injections. But some people need a helping hand to get things to settle quickly and effectively.
Are you in pain now?
If you’re reading this while limping, struggling to squat down, or you’ve just got out of bed thinking “This knee pain is really bothering me”
— here are simple things that genuinely help.
These strategies won’t fix everything — but they can make today easier. And right now, that matters.
If you’re worried about anything or would like to speak to one of our professionals today, get in touch, we are more than happy to help.
What you can do now
Use ice or heat
Ice calms irritation; heat relaxes tight muscles. Use whichever feels better.
Move gently
Single leg squat
Purpose:
Gain stability around the knee joint
How to do it:
- Stand tall on a 10-15cm box or step from the floor
- Stand on one leg and drive your hip backwards
- Touch your (non weight bearing) leg to the floor just off the box
- Perform this exercise slowly
- You should feel the discomfort at the knee and hips of the squatting leg
- Repeat on both sides
Reps:
8-10 reps
2-3 Sets
Postural adjustments
Shin muscle exercise (tibialis anterior)
Purpose:
Supports the knee control by improving ankle strength and shock absorption
How to do it:
- Stand with your back flat against a wall
- Feet shoulder-width apart
- Feet positioned approximately 10 inches away from the wall
- Attach a taut resistance band that is stretched around both forefeet
- Keeping your body still, lift your forefoot so you come onto your heels (toes lift upwards.
- Hold this position for 5 seconds
- Slowly lower & repeat
Reps:
Hold 5 seconds
10-12X
2-3 sets daily.
Self massage (after 3+ days)
Light – medium pressure cupping and rubbing the outside and inside of your knee. This will calm muscle spasm and reduce pain.
Anti-inflammatories (e.g ibuprofen)
Ask your doctor if this will help reduce swelling and pain so movement feels easier.
Important: When to not use this guide and seek medical attention
This guide is intended for common, non-specific knee pain. Do not continue and seek urgent medical attention if you have any of the following symptoms:
New or worsening numbness or altered sensation around the groin and saddle region.
Changes to bladder or bowel control, including difficulty starting or stopping urination, loss of control, or new constipation without a clear cause.
Progressive weakness in one or more limbs, or difficulty walking that is worsening.
Severe, unrelenting pain that is not eased by rest or position and is rapidly worsening.
Pain following a significant trauma (e.g. fall, accident, car crash).
Pain accompanied by fever, unexplained weight loss, night sweats, or feeling generally unwell.
These symptoms may require immediate medical assessment. If you’re unsure whether your symptoms are a red flag, it’s always safer to seek advice from a qualified healthcare professional before continuing with exercises or stretches. We would love to hear from you – feel free to give us a call and ask about your symptoms before committing to a consultation.
How we treat knee pain in clinic
Everyone heals differently — but with the right plan, almost everyone improves.
Our expert osteopaths and physiotherapists are experienced in diagnosing and treating Knee pain in adults of all ages.
If you book an appointment with us, we’ll provide you with:
- Evidence-based, simple exercises that fit into your day
- Hands-on treatment to reduces stiffness, tension, and pain
- Clear explanations so you understand exactly what’s happening in your body
To top it all off, we work with a prevention mindset — we help you build Knee-friendly habits for posture, ergonomics, and movement so pain doesn’t keep coming back.
The Formby Injury & Rehab Clinic promise
We’ll always leave you knowing the big three:
How long it should take to heal
Expert-led
We are experts in treating musculoskeletal pain & injury. It’s our bread and butter.
Goal-oriented
Rehab isn’t finished until you’re doing the things you love and feeling your best again.
Evidence-based
We provide innovative healthcare by staying up to date with the latest research.
Trackable progress
You’ll receive a progress tracker at your first appointment to help guide and track your recovery.
Get in Touch
Give us a call
01704 264 888
WhatsApp us
01704 264 888
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