Expert knee pain practitioners
Targeted, effective solutions
Long-term pain relief
Comprehensive care for all types of knee pain
At Holistic Healthcare Clinics, our multidisciplinary team specializes in the diagnosis and treatment of all forms of knee pain, from acute sports injuries to chronic conditions. We understand how limiting knee pain can be, affecting your mobility, exercise capacity, and overall quality of life.
Our approach combines evidence-based treatments including physiotherapy, osteopathy, massage therapy, acupuncture, and rehabilitation exercises to create a personalized recovery program that addresses your specific condition and lifestyle needs. We don't just mask symptoms – we identify and treat the underlying causes of your knee pain for long-term relief.
Understanding the various types and causes of knee pain
Tears in the knee's cartilage cushions (menisci) that can cause pain, swelling, stiffness, and locking or catching sensations, often from twisting movements during sports or aging-related degeneration.
Tears or sprains to the anterior cruciate ligament that provides knee stability, typically from sudden stops, direction changes, or landing awkwardly, causing pain, swelling, and instability.
Degenerative joint disease causing the breakdown of cartilage in the knee joint, leading to pain, stiffness, swelling, and reduced function, particularly after activity or in the morning.
Pain around or behind the kneecap often caused by overuse, muscle imbalances, or biomechanical issues, typically worsening with squatting, climbing stairs, or sitting for extended periods.
Inflammation or degeneration of the tendon connecting the kneecap to the shin bone, causing pain at the front of the knee, often from repetitive jumping activities in sports.
Pain on the outside of the knee due to inflammation of the iliotibial band as it rubs over the lateral femoral condyle, common in runners and cyclists from overuse or biomechanical issues.
Inflammation of small fluid-filled sacs (bursae) that cushion the knee joint, causing pain, swelling, and warmth, often from repetitive pressure, overuse, or direct trauma.
Sprains or tears to the medial (inner) or lateral (outer) collateral ligaments of the knee, usually from twisting, direct impact, or sudden changes in direction during sports or activities.
Painful inflammation of the area below the knee where the tendon from the kneecap attaches to the shinbone, most common in active adolescents during growth spurts.
A comprehensive, evidence-based strategy for effective knee pain management
We begin with a comprehensive evaluation of your condition, including detailed history-taking, physical examination, and movement analysis to identify the specific causes and contributing factors to your knee pain.
Rather than just treating symptoms, we work to identify and address the underlying causes of your knee pain, whether it's related to joint mechanics, muscle imbalances, movement patterns, or biomechanical issues in the feet, hips, or spine.
We develop individualized care strategies based on your specific diagnosis, activity goals, sport or exercise preferences, and lifestyle needs, combining different therapeutic approaches for optimal results.
We emphasize active involvement in your recovery through targeted exercises, movement retraining, and self-management strategies that empower you to take control of your knee health and function.
Our team works together to provide integrated care, drawing on expertise from physiotherapy, osteopathy, massage therapy, and other disciplines to address all aspects of your knee condition.
Beyond immediate pain relief, we focus on strategies to prevent recurrence through education, activity modification, improved movement patterns, and ongoing self-care techniques to maintain knee health.
Evidence-based therapies to relieve knee pain and restore function
Skilled hands-on techniques to improve joint mobility in the knee, reduce muscle tension, and enhance tissue flexibility in the surrounding structures to reduce pain and improve function.
Targeted exercise programs to rebuild strength in the quadriceps, hamstrings, and hip muscles that control knee stability and movement, addressing specific muscle imbalances.
Specialized massage, myofascial release, and trigger point therapy to address tension in the muscles around the knee joint, including the quadriceps, hamstrings, and calf.
Therapeutic taping techniques and appropriate bracing to support the knee joint, improve tracking of the kneecap, and unload painful structures during the healing process.
Including TENS, ultrasound, and shockwave therapy to reduce pain, decrease inflammation, and enhance tissue healing in various knee conditions such as tendinopathy and patellofemoral pain.
Fine needles inserted at specific points to stimulate the body's natural pain-relieving mechanisms, reduce inflammation, and improve circulation around the knee joint.
Analysis and correction of walking and running patterns to improve knee mechanics, reduce joint stress, and provide more efficient movement patterns that minimize pain.
Strategic application of thermal treatments to manage inflammation, improve circulation, and provide pain relief for knee conditions at different stages of healing.
Detailed analysis of your lower limb mechanics to identify and correct dysfunctional movement patterns in the feet, ankles, hips, and pelvis that may contribute to knee problems.
How our comprehensive approach can transform your knee health
Effective reduction in acute and chronic knee pain through multiple therapeutic approaches, allowing comfortable walking, stair climbing, and daily activities.
Enhanced range of motion in the knee joint, allowing smoother, more comfortable movement with less stiffness and greater ease in bending and straightening.
Rebuilt muscle strength in the legs to provide better support for the knee joint, enhance stability, and improve overall lower body function.
Lower risk of knee pain returning through improved movement patterns, better muscle balance, and preventative exercise habits.
Improved tracking of the kneecap and alignment of the knee joint, reducing excess stress and pressure on cartilage, ligaments, and tendons.
Enhanced ability to perform everyday activities like climbing stairs, squatting, and getting up from chairs with less pain and greater confidence.
Safely resume walking, running, sports, and recreational activities that knee pain previously limited or prevented you from enjoying.
Knowledge and skills to independently care for your knee health and respond effectively to early warning signs of strain or overuse.
Specialised treatments that can help resolve your knee pain
Our physiotherapists use manual therapy, exercise prescription, and movement analysis to address joint mobility, muscle imbalances, and movement dysfunctions affecting the knee.
Learn MoreOsteopathic treatment takes a whole-body approach to knee pain, addressing how hip, ankle, and foot mechanics influence knee function and overall lower limb alignment.
Learn MoreTherapeutic massage helps release tension in the muscles around the knee, improve circulation, and reduce pain through specialized soft tissue techniques focused on the lower limbs.
Learn MoreMany knee pain conditions, including arthritis and tendinopathy, respond well to acupuncture therapy that targets pain signals, inflammation, and the body's natural healing processes.
Learn MoreOur sports therapists specialize in treating and preventing knee injuries in athletes, with specific expertise in biomechanics, return-to-play protocols, and sport-specific movement patterns.
Learn MoreOur comprehensive rehabilitation programmes focus on restoring knee function after injuries, surgeries, or chronic conditions through progressive exercise protocols and movement retraining.
Learn MorePractical strategies to maintain healthy knees and prevent pain recurrence
Regular strengthening exercises for the quadriceps, hamstrings, and calf muscles help stabilize and support the knee joint. Strong muscles act as shock absorbers and improve joint alignment during movement.
Every extra pound of body weight adds 4-6 pounds of pressure on your knee joints during walking. Maintaining a healthy weight significantly reduces stress on the knees and can help prevent or reduce pain.
Choose shoes with good arch support, proper cushioning, and stability features. Worn-out shoes or those without proper support can alter your gait and increase stress on your knees.
Activities like swimming, cycling, and elliptical training provide cardiovascular benefits without the joint-jarring impact of running. If you enjoy running, consider cross-training with lower-impact activities.
When exercising, ensure proper alignment of your knees over your feet (not collapsing inward or outward). During squats or lunges, avoid letting your knees extend past your toes or collapse inward.
Full deep squats or kneeling for extended periods can place excessive pressure on the knee joint. Limit activities that require prolonged deep knee bending, especially if you already have knee issues.
If you're prone to knee pain or swelling, applying ice for 15-20 minutes after activity can help manage inflammation and reduce discomfort, particularly when beginning a new exercise program.
When starting a new exercise program or returning after injury, gradually increase intensity, duration, and frequency to allow your knees time to adapt to the increased demands.
Walking or running downhill places significant stress on the front of the knees. Reduce the incline on treadmills or choose flatter routes if you experience knee pain with hill activities.
Don't ignore minor knee discomfort. Early intervention when symptoms first appear can prevent minor issues from developing into more serious conditions that require lengthy treatment.
Read about the experiences of those we've helped
"After being diagnosed with knee osteoarthritis, I was worried about how this would affect my active lifestyle as a retired teacher. The team at Holistic Healthcare Clinics created a comprehensive treatment plan combining physical therapy, specific exercises, and lifestyle modifications. Their approach has significantly reduced my pain and improved my function. I can now walk for extended periods, climb stairs, and play with my grandchildren without the constant discomfort I had before."
"As a marathon runner, I was devastated when I tore my meniscus during training. After surgery, I was determined to return to running but needed expert guidance. The specialists at Holistic Healthcare Clinics developed a progressive rehabilitation program that carefully rebuilt my strength, stability, and confidence. Their evidence-based approach, attention to detail, and understanding of athletes' needs was exactly what I needed. I've now completed two half-marathons since my injury and feel stronger than before."
"I developed patellofemoral pain syndrome shortly after starting a new fitness program. The pain under my kneecap made climbing stairs and squatting nearly impossible. After trying to manage it myself with little success, I visited Holistic Healthcare Clinics. Their thorough assessment identified issues with my hip strength and movement patterns that were placing extra stress on my knees. Their targeted exercise program and hands-on treatment has completely resolved my pain, and I've learned how to exercise safely to prevent its return."
Answers to common questions about knee pain and treatment
Meniscus tears and knee osteoarthritis are distinct conditions that affect different structures within the knee joint:
Key differences in how they feel:
Both conditions benefit from physical therapy, but treatment approaches differ. Meniscus tears sometimes require surgical intervention, particularly in younger patients with certain tear types, while osteoarthritis management focuses on long-term symptom management and slowing disease progression. Our specialists can determine which condition is causing your symptoms and develop an appropriate treatment plan.
Knee braces can be helpful components of a comprehensive treatment plan for certain knee conditions, but they should not be relied upon as the sole treatment. Their effectiveness varies depending on the specific condition, severity, and individual factors:
Types of knee braces and their purposes:
Potential benefits of appropriate brace use:
Important considerations:
Our specialists can assess whether a knee brace would be beneficial for your specific condition, recommend the most appropriate type, ensure proper fitting, and integrate bracing into a comprehensive treatment plan that includes addressing the underlying causes of your knee pain.
The question of whether to continue exercising with knee pain depends on several factors. While complete rest is rarely the optimal approach for most knee conditions, modifications are usually necessary. Here's what we typically recommend:
General guidelines:
Recommendations for common knee conditions:
Beneficial activities for most knee conditions:
Exercise remains crucial for knee health and overall wellbeing, but the key is finding the right type, intensity, and progression. Our specialists can provide a personalized exercise program that takes into account your specific knee condition, overall fitness level, and activity goals. This ensures you maintain fitness and function while promoting healing of the affected structures.
Recovery times for knee injuries vary considerably depending on the specific condition, severity, individual factors, and treatment approach. Here are general timeframes for common knee conditions:
Knee Sprains (Ligament Injuries):
Meniscus Injuries:
Patellofemoral Pain Syndrome:
Patellar Tendinopathy (Jumper's Knee):
Factors that influence recovery time:
It's important to note that these timeframes represent general guidelines. Individual recovery varies significantly, and some people heal faster or slower than average. Following a structured rehabilitation program under professional guidance typically leads to better outcomes and can optimize recovery times. After your assessment, we can provide a more personalized estimate based on your specific condition and circumstances.
The need for surgery depends on many factors, including the specific diagnosis, severity of the condition, your age, activity level, and response to conservative treatment. The good news is that many knee conditions can be successfully managed without surgery.
Conditions that often respond well to non-surgical treatment:
Conditions that may more commonly require surgical intervention:
The conservative-first approach:
At Holistic Healthcare Clinics, we generally recommend trying appropriate conservative treatment before considering surgery for most knee conditions. This typically includes:
Even when surgery is eventually needed, pre-surgical rehabilitation (prehab) can improve outcomes by optimizing strength and function before the procedure.
After a thorough assessment, our specialists can discuss whether your condition is likely to respond to conservative care or if surgical consultation might be appropriate. If surgery is indicated, we work closely with trusted orthopedic surgeons and provide comprehensive post-surgical rehabilitation to ensure optimal recovery.
Have other questions about knee pain treatment? Contact our team for personalized answers.
Book an assessment today and take the first step toward pain-free movement.
