Knee Pain

Knee pain shows up in a lot of different ways, aching after sitting, pain going up or down stairs, swelling after activity, or a persistent ache during running or sport. The knee sits between two large levers (the thigh and shin), which means problems at the hip or ankle often show up as knee pain, so a full assessment matters more than treating the knee in isolation.

Common causes

• Patellofemoral pain - aching around or behind the kneecap, often worse after sitting (“movie-goer’s knee”)
• Ligament sprains - ACL, MCL and other ligament injuries, often from sport or a twisting injury
• Meniscus issues - the cartilage cushioning the knee joint
• Tendinopathy - overuse injury to the tendons around the knee, common in runners and jumpers
• Osteoarthritis - wear-related joint changes causing stiffness and pain, particularly in older adults
• Post-surgical recovery, including after knee replacement or ligament reconstruction

Why weak hips often cause knee pain

A large proportion of non-traumatic knee pain traces back to poor control from the hip and thigh muscles, weak glutes let the knee drift inward during walking, running or squatting, gradually overloading the joint. This is why our assessment always checks the hip and ankle, not just the knee itself.

What we assess

We check knee range of motion, strength through the thigh and hip, how you move during walking, squatting or stairs, and where the pain is specifically located, all of which point toward a different underlying cause and a different treatment approach.

Treatment approach

Most non-surgical knee pain responds well to a structured strengthening programme targeting the hip and thigh, combined with manual therapy and, where needed, taping or bracing during the early stages. For knee replacement or ligament reconstruction recovery, treatment follows a staged rehabilitation programme building from early mobility through to full strength, see our post-surgery rehabilitation page for more on that process.

Movement, not rest, is usually the answer

Complete rest often makes non-traumatic knee pain worse over time, since the surrounding muscles weaken further. The right amount and type of load, not none at all, is usually what resolves it, which is exactly what a proper assessment and staged plan is built to get right.

When to get it assessed

• Knee pain lasting more than two to three weeks
• Swelling, locking, or a feeling the knee might give way
• Pain that started after a specific twist or impact
• Pain that’s stopping normal daily activity

Knee pain in older adults

For older adults, knee pain is often assumed to simply be “arthritis” and something to live with. While joint changes do play a role with age, strengthening the muscles supporting the knee consistently makes a real, measurable difference to pain and function at any age, it’s rarely a case of nothing being able to help.

Getting started

Alpha Physiotherapy is on PWD Road, Media Town, Rawalpindi. If knee pain is limiting your activity, book an assessment and we’ll identify what’s actually driving it and build the right plan around that.