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Knee Pain Treatment in Canberra
Helping You Move Beyond Knee Pain
The knee is a complex joint involving cartilage, menisci, ligaments, tendons, muscles, and surrounding soft tissues, meaning there are many potential contributors to symptoms. Knee pain can develop following a sporting injury, increase in physical activity, prolonged loading, or gradually over time, but also it can be often influenced by a combination of physical, lifestyle, and recovery-related factors.
Where Do You Feel Knee Pain?
The location of your pain can provide useful clues about which structures may be contributing to your symptoms. Although pain location alone cannot diagnose a condition, different tissues within and around the knee tend to produce different patterns of pain.
1. Pain Around Or Behind The Kneecap
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This may be associated with:
- Patellofemoral Pain Syndrome (often referred to as Runner's Knee)
- Squatting
- Lunging
- Going upstairs or downstairs
- Running
- Prolonged sitting
- Getting up from a chair
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Commonly aggravated by:
2. Pain Directly Below The Kneecap
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This may be associated with:
- Patellar Tendinopathy
- Jumping
- Sprinting
- Running
- Squatting
- Change-of-direction activities
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Commonly aggravated by:
Pain is often localised and can usually be pointed to with one finger
3. Pain Along The Inner Or Outer Joint Line
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This may be associated with:
- Meniscal irritation or tear
- Early osteoarthritis
- Joint irritation
- Twisting
- Pivoting
- Deep squatting
- Kneeling
- Getting up from a squat
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Commonly aggravated by:
Some people may also notice clicking, catching, or swelling after activity.
4. Pain On The Outer Side Of The Knee
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This may be associated with:
- Iliotibial Band-Related Pain
- Running
- Downhill walking or running
- Cycling
- Sudden increases in training load
- Repetitive knee bending
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Commonly aggravated by:
This presentation is particularly common in runners and endurance athletes.
5. Pain Associated With A Twisting Injury
Not everyone with an ACL injury requires surgery, but appropriate assessment is important.
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This may be associated with:
- ACL injury
- Meniscal injury
- Other ligament injuries
- A popping sensation
- Rapid swelling
- Instability or giving way
- Difficulty returning to sport
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Commonly aggravated by:
6. Generalised Knee Pain with Stiffness
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This may be associated with:
- Knee Osteoarthritis
- Walking longer distances
- Stairs
- Squatting
- Prolonged standing
- Getting up after periods of rest
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Commonly aggravated by:
Common Questions About Knee Pain
1. Is Osteoarthritis Just "Wear & Tear"?
Not exactly. While osteoarthritis involves changes within the joint over time, pain is influenced by many factors beyond what can be seen on a scan. Some people have significant arthritic changes with very little pain, while others experience considerable symptoms despite relatively mild imaging findings. Modern osteoarthritis management focuses on improving function, strength, physical capacity, and overall quality of life rather than simply treating imaging findings.
2. Is Running Wearing Out My Knee?
Not necessarily. Current research suggests that recreational running does not increase the risk of knee osteoarthritis in most people. Like other tissues in the body, the knee often responds positively to appropriate loading. Problems are more likely to occur when training loads increase too quickly or exceed the knee's current capacity. For many people, the goal is not to stop running altogether, but to find the right amount of running that the knee can tolerate and gradually build from there.
3. Should I Rest My Knee If It Hurts?
Usually not. While short-term activity modification may sometimes be helpful, prolonged rest is generally not recommended for most common knee conditions. For many knee problems, some discomfort during rehabilitation can be normal and does not automatically mean damage is occurring. Current evidence supports gradually restoring movement and loading in a way that matches your current capacity. The goal is often to keep symptoms at a manageable level while gradually improving the knee's ability to tolerate movement and activity. If symptoms become severe or continue to worsen after exercise, your program may need to be modified.
4. What Type Of Exercise Is Best For Knee Pain?
There is no single best exercise for every type of knee pain. The best exercise is often the one that your knee can currently tolerate, aligns with your goals, and can be progressed over time.
- Strength training
- Walking programs
- Running modification
- Balance and stability exercises
- Tendon loading exercises
- Sport-specific rehabilitation
- General physical activity
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For example, rehabilitation may include:
5. Does A Meniscal Tear Always Need Surgery?
No. Current research suggests that many degenerative meniscal tears can be successfully managed with exercise-based rehabilitation and activity modification. Surgery may still be considered in some cases, particularly when there is significant locking, mechanical symptoms, traumatic injury, or specific tear patterns.
6. Does An ACL Tear Always Need Surgery?
No. Current evidence suggests that some people can achieve good outcomes with structured rehabilitation alone.
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Whether surgery is appropriate depends on factors such as:
- Age
- Sporting goals
- Knee stability
- Associated injuries
- Personal preferences
7. Do I Need An X-ray Or MRI?
Not always. Many common knee conditions can be diagnosed through a detailed history and physical examination. Imaging findings do not always explain pain. Changes such as meniscal tears, cartilage changes, and tendon abnormalities can also be found in people who have little or no pain.
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Imaging may be considered when:
- Significant trauma has occurred
- Symptoms persist despite appropriate care
- Suspected fractures
- Surgical opinion is being considered
What Can Influence Knee Pain?
Knee pain is rarely determined by one factor alone. Current research suggests symptoms can be influenced by a combination of mechanical, training, lifestyle, and health-related factors.
1. Sudden Changes In Activity Or Training Load
One of the most common contributors to knee pain is doing more than the body is currently prepared for. Many knee conditions, including PFPS, patellar tendinopathy, and ITB-related pain, are strongly influenced by load management.
- Increasing running mileage
- Returning to sport too quickly
- More hills or stairs
- Higher gym volume
- Increased jumping activities
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Examples include:
2. Movement Demands
- Running
- Jumping
- Pivoting
- Deep squatting
- Repeated kneeling
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Certain activities place higher loads through the knee, including:
While movement patterns may contribute to symptoms, there is rarely a single "perfect" movement pattern that explains all knee pain.
3. Strength And Physical Capacity
The muscles around the hips, thighs, and lower limbs help absorb force and support movement. Reduced strength or reduced physical capacity may influence how well the knee tolerates daily activities and sport.
4. Sleep, Stress And Recovery
Poor sleep, high stress levels, and inadequate recovery may influence pain sensitivity and affect how symptoms are experienced.
5. General Health Factors
Smoking, obesity, diabetes, high cholesterol, and some health conditions may influence tendon health and recovery. Understanding these factors allows treatment to focus not only on the painful area but also on the contributors that may be slowing recovery.
When Should I Seek Medical Attention?
Medical assessment may be recommended if you experience:​​​
​Significant trauma or a suspected fracture
Inability to bear weight
Rapid and substantial swelling
A knee that repeatedly gives way
True locking of the knee
Significant loss of movement
Symptoms that continue to worsen despite appropriate care
Fever, redness, or signs of infection
Unexplained weight loss with persistent pain
Severe night pain
How Can We Help With Knee Pain?
At Motion Wellness Chiropractic, we focus on helping you understand why your knee pain developed and what can be done to improve it.
1. Thorough Assessment
We assess the entire lower limb, including the knee, hip, ankle, strength, balance, walking and running mechanics, movement patterns, and lifestyle factors that may be contributing to your symptoms.
✔ Detailed history
✔ Movement assessment
✔ Strength assessment
✔ Orthopaedic test
✔ Neurological test
✔ X-ray if indicated
2. Understanding your condition & Making sense of your pain
Our goal is not only to identify the painful structure, but also to understand why the problem developed and what factors may be limiting your recovery. Understanding what is contributing to your symptoms can help reduce uncertainty and improve confidence in recovery.
3. Understanding Load And Capacity
Knee pain comes down to the balance between the demands on your knee and your knee's capacity. Problem occur when load exceeds capacity. This does not only apply to tendon injuries. Conditions such as patellofemoral pain, osteoarthritis, runner's knee, and some meniscus-related symptoms may also become more sensitive when activity levels increase faster than the knee can adapt. As capacity improves, the knee is often able to tolerate more movement and activity with greater confidence.​​​​
4. Treatment
Our goal is not simply to reduce pain, but to help you move with greater confidence, improve function, and return to the activities that matter most to you.
Hands-on care
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Chiropractic adjustment
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Joint mobilisation
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Stretching muscles
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Soft tissue techniques
​Hands-on care may help reduce pain, improve mobility, and make movement more comfortable.
Rehabilitation Exercise
Gradually build your capacity with the right amount of the load, recovery, strength, and activity, so you knee can do more of what matters to you.
improving strength, capacity, movement confidence, and long-term function.
Lifestyle Guidance
Addressing sleep, stress, diet, misbelief, and daily habits that help recovery
Reference
Breda, S.J., Oei, E.H.G., Zwerver, J., Visser, E., Waarsing, J.H. and Koes, B.W., 2021. Effectiveness of progressive tendon-loading exercise therapy in patients with patellar tendinopathy: a randomised clinical trial. British Journal of Sports Medicine, 55(9), pp.501–509.
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​Bricca, A., Juhl, C.B., Skou, S.T., Roos, E.M. and Thorlund, J.B., 2025. Exercise therapy ‘wears down’ my knee joint: myth or reality? Osteoarthritis and Cartilage, 33(1), pp.1–4.
Deng, F., Razaviasfali, S.M., Birn-Jeffery, A., Cortes, N. and Neal, B.S., 2025. What prognostic indicators and treatment mechanisms exist for efficacious treatments in people with patellofemoral pain? A secondary meta-regression with an updated search. JOSPT Open, 3(2), pp.193–209.
Filbay, S.R. and Grindem, H., 2019. Evidence-based recommendations for the management of anterior cruciate ligament (ACL) rupture. Best Practice & Research Clinical Rheumatology, 33(1), pp.33–47.
Filbay, S.R., Culvenor, A.G., Ackerman, I.N., Russell, T.G., Crossley, K.M. and Morris, H.G., 2026. ACL-ARCH: MRI healing criteria and contemporary considerations for anterior cruciate ligament injury management. British Journal of Sports Medicine.
Gleadhill, C. and Barton, C.J., 2021. Infographic: What does current evidence tell us about anterior cruciate ligament rupture management? British Journal of Sports Medicine, 55(17), pp.975–976.
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Holden, M.A., Barton, C.J., Dziedzic, K.S., Jones, M.H., Paddison, J.S., Marshall, M. and Mallen, C.D., 2021. Guidance for implementing best practice therapeutic exercise for patients with knee and hip osteoarthritis. The Lancet Rheumatology, 3(5), pp.e338–e346.
Logerstedt, D.S., Scalzitti, D., Risberg, M.A., Engebretsen, L., Webster, K.E., Feller, J., Snyder-Mackler, L., Axe, M.J., Lynch, A.D., Eitzen, I. and others, 2018. Knee pain and mobility impairments: meniscal and articular cartilage lesions revision 2018. Journal of Orthopaedic & Sports Physical Therapy, 48(2), pp.A1–A50.
Neal, B.S., Lack, S.D., Bartholomew, C. and Morrissey, D., 2024. Best practice guide for patellofemoral pain based on synthesis of a systematic review, the patient voice and expert clinical reasoning. British Journal of Sports Medicine, 58(24), pp.1486–1495.
National Institute for Health and Care Excellence (NICE), 2022. Osteoarthritis in over 16s: diagnosis and management (NG226). London: NICE.
Opara, J., Małecki, A., Małecka, E. and Socha, T., 2023. Stretching and releasing of iliotibial band complex in patients with iliotibial band syndrome: a critical review. International Journal of Environmental Research and Public Health, 20(12), p.6118.
Rosen, A.B., Ko, J., Brown, C.N., Morrison, S., Watson, J.N. and Collins, C.L., 2022. Clinical management of patellar tendinopathy. Journal of Athletic Training, 57(12), pp.1209–1225.
Sanchez-Alvarado, J.I., Wyndow, N., Willy, R.W., Esculier, J.F. and Barton, C.J., 2024. Effects of conservative treatment strategies for iliotibial band syndrome on pain and function in runners: a systematic review. Frontiers in Sports and Active Living, 6, Article 1386456.
American Academy of Orthopaedic Surgeons (AAOS), 2021. Management of Osteoarthritis of the Knee (Non-Arthroplasty), Third Edition: Clinical Practice Guideline. Rosemont, IL: AAOS.
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Williams, B. and Gyer, G., 2025. Tendons under load: Understanding pathology and progression. Journal of Musculoskeletal Surgery and Research, 9(3), pp.393–402.
Willy, R.W., Hoglund, L.T., Barton, C.J., Bolgla, L.A., Scalzitti, D.A., Logerstedt, D.S., Lynch, A.D., Snyder-Mackler, L. and McDonough, C.M., 2019. Patellofemoral pain: clinical practice guideline linked to the International Classification of Functioning, Disability and Health from the Academy of Orthopaedic Physical Therapy of the American Physical Therapy Association. Journal of Orthopaedic & Sports Physical Therapy, 49(9), pp.CPG1–CPG95.
