Why Your Knees Keep Hurting: A Physiotherapist’s Guide to the Most Common Causes and How to Fix Them
Knee pain can make walking, climbing stairs, exercising, or even standing for long periods uncomfortable. If you’re looking for physiotherapy for knee pain in Abu Dhabi, understanding the cause of your symptoms is the first step toward recovery.
Align Health is a DOH-certified physiotherapy clinic in Abu Dhabi. This blog is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider about your specific condition.
What is Physiotherapy for Knee Pain?
Physiotherapy for knee pain focuses on identifying the underlying cause of your symptoms and creating an individualized treatment plan. Depending on the diagnosis, treatment may include exercise therapy, manual therapy, education, and gradual return to activity.
Common Symptoms of Knee Pain
- Pain while walking
- Swelling
- Knee stiffness
- Clicking or locking
- Pain climbing stairs
- Knee instability
- Pain after exercise
Common Causes of Knee Pain
Knee pain is not a single condition. It is a symptom that can arise from a range of structures within and around the joint. Accurate assessment is essential to identify the source and guide the most appropriate treatment approach.
Patellar Tendinopathy
Patellar tendinopathy, sometimes referred to as jumper’s knee, involves degeneration or irritation of the patellar tendon, which connects the kneecap to the shinbone. It is common in athletes who perform repeated jumping, sprinting, or heavy squatting. Pain is typically felt at the front of the knee, below the kneecap, and is often worse with loading activities.
IT Band Syndrome
Iliotibial band syndrome is a common overuse injury affecting runners and cyclists. The IT band is a thick band of connective tissue running along the outside of the thigh. When it becomes tight or irritated, it can cause sharp pain on the outer aspect of the knee, particularly during repetitive lower limb activities. Physiotherapy focuses on load management, hip strengthening, and addressing contributing biomechanical factors.
Patellofemoral Pain Syndrome
Patellofemoral pain syndrome refers to pain arising from the joint between the kneecap and the thigh bone. It is one of the most common knee conditions in active individuals and typically presents as a diffuse ache around or behind the kneecap that worsens with activities such as squatting, stairs, and prolonged sitting. Contributing factors include quadriceps weakness, hip strength deficits, and foot mechanics.
Meniscal Injuries
The menisci are two C-shaped pieces of cartilage that act as shock absorbers between the thigh and shin bones. Meniscal tears can result from a sudden twisting movement or from degenerative changes over time. Symptoms may include pain, swelling, clicking or locking of the joint, and difficulty fully straightening or bending the knee. Physiotherapy is a primary conservative management option for many meniscal presentations, particularly in those without significant mechanical symptoms.
Ligament Sprains
The knee is stabilised by four main ligaments. The medial collateral ligament (MCL) and lateral collateral ligament (LCL) are commonly sprained through direct contact or sudden changes of direction. The anterior cruciate ligament (ACL) is one of the most significant knee injuries in sport and typically requires a structured physiotherapy rehabilitation programme, which may or may not be combined with surgical reconstruction depending on the individual’s goals and the severity of the injury.
Osteoarthritis of the Knee
Knee osteoarthritis involves the gradual breakdown of cartilage within the joint, leading to pain, stiffness, and reduced function. It is more prevalent with increasing age and in those with a history of knee injury or high loading activities. Physiotherapy is well supported as part of the management of knee osteoarthritis, with targeted exercise helping to reduce pain and improve function for many people. The National Institute for Health and Care Excellence (NICE) recommends therapeutic exercise and education as core components of osteoarthritis management.
How Physiotherapy Treats Knee Pain
Physiotherapy for knee pain is assessment-led and tailored to the specific diagnosis, the individual’s activity level, and their rehabilitation goals. Treatment typically combines several approaches:
Assessment and Diagnosis
A thorough physiotherapy assessment includes a detailed history of symptoms, examination of knee movement, strength, and stability, assessment of the hip and foot where relevant, and identification of contributing biomechanical and training factors. This forms the basis of an individualised treatment plan.
Exercise Rehabilitation
Targeted exercise is central to physiotherapy for virtually all knee conditions. Rehabilitation addresses the specific strength and movement deficits identified during assessment, with particular attention to quadriceps, hamstring, and hip muscle function. Exercise programmes are progressed gradually to build tissue capacity and prepare the knee for the demands of daily life or sport.
Manual Therapy
Hands-on treatment including joint mobilisation, patella mobilisation, and soft tissue techniques can support pain relief and improve movement in presentations where stiffness or joint restriction is a contributing factor. Manual therapy is most effective as part of a broader rehabilitation programme.
Dry Needling
For knee conditions with significant muscle guarding or trigger point activity in the quadriceps, hamstrings, or surrounding musculature, dry needling can be an effective adjunct. At Align Health, dry needling is used selectively as part of a comprehensive physiotherapy plan to reduce pain and improve tissue responsiveness to exercise rehabilitation.
Load Management and Return to Sport
One of the most important aspects of physiotherapy for knee pain in active individuals is guiding the management of training loads during recovery and the progressive return to full activity. Returning too quickly, or under-rehabilitating, are two of the most common reasons for recurrence of knee pain. A physiotherapist provides clear guidance on what to do at each stage of recovery.
Knee Pain and Training in Abu Dhabi
The Abu Dhabi active community places significant demands on the knee. Runners training for events such as TriYas, padel players making repeated lateral movements on hard courts, and CrossFit athletes performing high volumes of squatting and jumping are all populations where knee pain is commonly encountered.
Heat and humidity also influence training behaviour, compressing activity into early mornings or evenings, which can increase session intensity and reduce the recovery time between bouts of loading. These factors can contribute to the development of overuse knee conditions, particularly in those whose training load increases rapidly.
When Should You Seek Physiotherapy for Knee Pain?
You should consider seeing a physiotherapist for knee pain if:
- Pain has persisted for more than two to three days following activity
- You notice swelling, warmth, or visible changes around the knee joint
- Pain is limiting your ability to train, work, or perform daily activities
- You experience clicking, locking, or a feeling of the knee giving way
- You are unsure whether it is safe to continue exercising
- You have had a previous knee injury that has not fully resolved
If you experience severe pain, significant swelling, or an inability to weight bear following an injury, you should seek medical assessment rather than physiotherapy as an initial step.
Physiotherapy for Knee Pain at Align Health
At Align Health, our physiotherapy team provides comprehensive assessment and rehabilitation for knee pain across our Abu Dhabi clinics. Our clinicians take an evidence-based approach, combining targeted exercise, manual therapy, and education to support full recovery and reduce the risk of recurrence.
If you are looking for a physio in Abu Dhabi for knee pain, book your appointment at alignhealth.ae or call 02 585 8322 (Al Zeina) or 02 671 9103 (Saadiyat).
Frequently Asked Questions
How long does physiotherapy for knee pain take?
Recovery time depends on the specific diagnosis and severity. Mild overuse conditions such as early IT band syndrome or patellofemoral pain may respond well within six to eight sessions. More complex presentations including ACL rehabilitation or significant osteoarthritis management may require a longer programme. Your physiotherapist will give you a realistic timeline at your initial assessment.
Should I rest completely when I have knee pain?
Complete rest is rarely necessary or advisable for most knee conditions. In most cases, modifying activity to reduce aggravating loads while maintaining overall fitness through appropriate alternative exercises is the most effective approach. Your physiotherapist will advise on what is appropriate for your specific condition.
Can physiotherapy help knee osteoarthritis?
Yes. Exercise-based physiotherapy is among the most evidence-supported treatments for knee osteoarthritis. Targeted strengthening of the quadriceps and surrounding musculature, combined with appropriate load management and education, has been shown to significantly reduce pain and improve function in people with knee osteoarthritis.
Do I need a scan before starting physiotherapy for knee pain?
In most cases, no. A physiotherapy assessment can identify the likely source of knee pain and guide an appropriate treatment plan without imaging. If a scan is indicated, for example where a significant ligament or meniscal injury is suspected, your physiotherapist will refer you appropriately.
Can I continue training with knee pain?
This depends on the diagnosis and severity. In many cases, modifying training to reduce the specific loads that aggravate the knee while maintaining fitness through other activities is appropriate. A physiotherapist can advise on what is safe and how to adapt your programme during recovery.
Blog written by Fernando Tassi Salati, Physiotherapist.