Knee pain: common causes, simple tips and when to get help

By David Hanaie M.Ost
Registered Osteopath and Pitch-side Support for Maidstone RFC

Knee pain is one of the most common musculoskeletal problems and can affect walking, climbing stairs, working, exercising and playing sport. It may begin after a specific injury, or it can develop gradually without one obvious cause. Although many cases settle, persistent or worsening knee pain should not simply be ignored.

What can cause knee pain?

Knee pain can have several possible causes. These include:

• a sprain or muscle strain;
• irritation of a tendon;
• an injury to a ligament, cartilage or meniscus;
• pain around or behind the kneecap;
• osteoarthritis;
• doing more running, jumping or exercise than the knee is currently used to.¹

The location of the pain may provide some clues, but it does not always identify the exact cause. It is best not to diagnose a knee problem from symptoms alone.

The knee does not always work in isolation

Walking, climbing stairs, running and playing sport require several parts of the lower limb to work together. In some people with pain around or behind the kneecap, hip or knee weakness, lower-limb movement patterns or foot function may be relevant to their symptoms and treatment choices.²

This does not mean that something is necessarily “out of alignment”. These factors vary between individuals and should be considered alongside the knee itself, activity levels, previous injuries and how the symptoms began.

What can you do initially?

For a minor episode of knee pain, it may help to reduce activities that clearly aggravate it, particularly activities that place a high demand on the knee.

An ice pack or bag of frozen peas wrapped in a towel can be applied for up to 20 minutes every two to three hours if the knee is painful or swollen.¹ Avoid repeatedly testing the knee with movements that sharply increase the pain. Activities can usually be reintroduced gradually as the symptoms improve.

Speak to a GP or qualified healthcare professional if the pain is worsening, keeps returning or has not improved within a few weeks.¹

When should you get urgent advice?

Contact NHS 111 if:

• the knee is extremely painful;
• you cannot move it or put weight through it;
• it is badly swollen or has changed shape;
• it locks, gives way or painfully clicks;
• it becomes hot or red and you have a high temperature or feel unwell.¹

Painless clicking is common and does not usually require urgent treatment.¹

Can an osteopath assess knee pain?

During an osteopathic appointment, you will be asked when the pain started, which activities aggravate it and how it affects everyday life.

The physical assessment may include the movement and strength of the knee. Where relevant, it may also consider hip strength, lower-limb movement and foot function, particularly when these appear connected to the symptoms.

Depending on the findings, care may include hands-on treatment, activity advice and appropriate rehabilitation exercises.

An osteopath should also recognise when symptoms require assessment from a GP, an urgent-care service or another healthcare professional.

Visit our knee pain treatment page to learn more about how knee pain is assessed at Resilience Osteopathy.

References

1. NHS. Knee pain [Internet]. London: NHS; [cited 2026 Aug 3]. Available from: https://www.nhs.uk/symptoms/knee-pain/
   2 ↩︎
2. Neal BS, Lack SD, Bartholomew C, Morrissey D. Best practice guide for patellofemoral pain based on synthesis of a systematic review, the patient voice and expert clinical reasoning. Br J Sports Med. 2024;58(24):1486-1495. doi:10.1136/bjsports-2024-108110. ↩︎

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