Knee Pain

If you injure your knee, it's important to act quickly but calmly. Start by following the R.I.C.E. method in the first 24-48 hours​:

• Rest: Stop the activity and rest your leg. Avoid putting weight on the knee to prevent further damage.
• Ice: Apply ice packs (wrapped in a cloth) to the knee for 15-20 minutes at a time, several times a day. This helps reduce pain and swelling.
• Compression: Use a compression bandage or wrap to support the knee and limit swelling (not so tight that it causes numbness).
• Elevation: Prop your leg up on pillows so the knee is above your heart level, which also helps reduce swelling.

If pain is intense, the swelling is significant, or you have trouble walking, it’s wise to seek medical attention.  Contact a physiotherapist for an assessment, especially if the knee looks very swollen or feels unstable.  In the meantime, keep the knee as comfortable as possible. Gentle movement (within a pain-free range) is okay and can prevent stiffness but avoid any activity that causes a lot of pain. Our clinic is happy to guide you on next steps – sometimes an early physio consultation can save you from bigger issues down the track.

Some knee pain can be managed at home, but certain signs mean you should get it checked out.  Here are a few red flags to watch for:

• Significant swelling: If your knee balloons up with a lot of swelling, especially within a couple of hours of injury, it could signal a more serious issue like a ligament tear​. (For example, a torn ACL often causes rapid swelling.)
• Locking or inability to move: If you cannot fully bend or straighten your knee, or it locks in one position (gets stuck) it should be evaluated promptly.
• Instability or giving way: Feeling like your knee is going to give out from under you or buckle when you put weight on it can indicate a possible ligament injury, and should be assessed. 
• Unable to weight bear: If you can’t put any weight on your leg due to pain or weakness, or you’re limping significantly, it’s best to seek assessment.
• Pain not improving: Knee pain from a minor strain should start improving after a day or two of rest.  If your pain is severe or isn’t getting any better after 48 hours, have it looked at​.

In general, trust your instincts – if something feels “not right” or you’re worried, seeing a physio is a good idea.  They can determine if imaging (like an X-ray or MRI) or a specialist referral is needed.  It’s always better to be safe and get proper advice, rather than push through serious pain.

Yes, absolutely!  Physiotherapy is one of the best things you can do for knee osteoarthritis (OA).  Our physios use exercise and other therapies to help manage arthritis symptoms and improve your knee function.  In fact, targeted exercise has been shown to decrease joint pain and stiffness in arthritic knees​.  We run exercise programs supported by research to help improve knee OA

Not necessarily – in many cases a structured physiotherapy program can be a safe and effective alternative to surgery for these injuries.  ACL (anterior cruciate ligament) tears and meniscus tears are common knee injuries we treat, and whether you need surgery depends on the injury severity and your personal goals (like your sport or activity level).  Here’s what you should know:

Torn ACL: Years ago, an ACL rupture almost always led to surgery.  Now we know that some people can do very well without surgery by doing intensive rehab.  Research has shown that many patients who focused on physiotherapy first had similar long-term outcomes to those who had immediate ACL reconstructions​.  In fact, about 50% of people who try rehab alone may not end up needing ACL surgery at all​.  We work closely with surgeons and athletes to make sure you choose the right approach for you!

• Torn meniscus (cartilage): Many meniscus tears, especially small or wear-and-tear (degenerative) tears, can improve with physiotherapy and time.  Studies have found that for a lot of people, physio can be just as effective as keyhole surgery for meniscus tears​

Recovery times for knee injuries can vary a lot depending on what the injury is and how severe it is.  Here are some general guidelines:

• Minor sprains and strains: If you’ve just twisted your knee or have a mild ligament sprain (e.g. a Grade 1 MCL sprain) or a small muscle strain, you might recover in just a few weeks.  Often, 2–6 weeks of relative rest and rehab exercise is enough for pain to settle and normal activity to resume​.
• Moderate injuries: More significant tears (like a partial ligament tear or moderate meniscus injury) may take around 6–12 weeks of healing and rehabilitation.  Swelling and pain usually decrease over the first few weeks, but rebuilding strength and stability can take a couple of months.
• Severe injuries or surgery: Big injuries like an ACL rupture, major cartilage injury, or anything requiring surgery will need a longer recovery.  For example, returning to sport after ACL reconstruction surgery typically takes about 9–12 months of rehab.  Even a non-surgical ACL tear rehab is often at least a 3-6 month process to get back to high-level activity.  Total knee replacements (for arthritis) also require months of physio.  In these cases, you’ll see progress along the way (usually you’re walking within weeks), but full recovery is a longer journey.

Everyone heals at their own pace, so these timelines are just rough estimates.  Factors like your age, fitness, and how diligently you do your rehab exercises will influence recovery too.   

In many cases, yes – you can and should stay active with knee pain, but you’ll likely need to modify the type and intensity of exercise.  Movement is generally good for the knee as long as you’re not aggravating the injury.  Here are some tips to exercise safely with a sore knee:

• Choose low-impact activities: Swap high-impact exercises (like running or jumping) for gentler ones.  Great options are swimming, pool exercises, cycling, using a stationary bike, or walking on flat ground​. These put less stress on your knee joints while keeping you fit.
• Listen to your body: Some discomfort or mild pain is okay during rehab exercises, but sharp or worsening pain is a sign to stop.  You shouldn’t be limping or gritting your teeth through a workout.  Modify the exercise or rest if you hit a pain threshold.
• Strengthen around the knee: Focus on strengthening your quadriceps, hamstrings, glutes, and calf muscles with controlled physio-prescribed exercises.  Often, knee pain stems from weakness or imbalance, so doing your rehab exercises can alleviate pain over time.
• Avoid deep knee bending and twisting when painful: If squats or lunges hurt, only go as far as comfortable – maybe half-squats or partial movements.  Likewise, be cautious with pivoting movements if those bother your knee.
• Keep up general activity: Even if your knee is painful, you can usually do upper body workouts, core exercises, or activities like yoga/Pilates (with modifications) to maintain overall fitness.  Just avoid moves that directly strain the knee until it improves.

Always consult with your physio about which exercises are appropriate for your specific condition.  We’ll happily design a workout plan that keeps you active but won’t set back your recovery.  Remember, resting completely for too long can slow healing and weaken your muscles – so finding the right balance is key. With our guidance, you can stay safely on track with your fitness while your knee recovers.

Your first physiotherapy session at our clinic is very welcoming and thorough.  We know it’s normal to feel a bit anxious if you haven’t been to physio before, but we’ll put you at ease.  Here’s what happens on your first visit:

• Friendly chat and history: We’ll start by discussing your knee issue.  The physio will ask questions about how you hurt your knee or when the pain started, what aggravates or eases it, and your relevant medical history. We’ll also talk about your goals – whether it’s getting back to sport, walking the dog, or just being pain-free in daily life.
• Physical assessment: Next, we do a careful examination.  The physio will look at your knee’s movement, gently feel around the joint, and test things like your range of motion, muscle strength, ligament stability, and walking pattern.  We might ask you to do certain movements (like squatting or balancing) to see what causes pain.  Don’t worry – we’ll tailor this exam to what you can handle, and we explain everything as we go.
• Diagnosis and explanation: After the exam, we’ll discuss what we think is going on with your knee in plain English.  We’ll explain the injury or condition you have (for example, a sprained ligament, kneecap pain, arthritis flare-up, etc.) and why it’s causing your symptoms.  You’ll have plenty of time to ask questions and we use computer 3D models of the knee to help you understand the issue.
• Treatment plan: Together, we’ll then outline a treatment plan.  This is basically the roadmap for your recovery.  It could include things like specific exercises, hands-on therapy, stretching, massage, taping, or using equipment in our rehab gym.  We’ll also set expectations for recovery time and progress milestones.  Everything is personalised – no generic one-size-fits-all plans.  For example, a young athlete’s plan for an ACL injury will look different from a retiree with knee arthritis.
• First treatment: We begin treatment on day one (as long as you’re comfortable).  This might involve some gentle exercises to start activating your muscles, or hands-on techniques to improve your knee’s movement. You’ll also likely go home with a few home exercises and tips (like how to sit, walk or sleep comfortably, or whether to use ice).  We make sure you know what you should and shouldn’t do between sessions.

By the end of the first session, you should feel reassured and know that you’re in good hands.  You’ll understand your injury better and have a clear plan moving forward. Our goal is that you leave the appointment feeling positive and confident about your recovery.  Also, practical note: wear comfortable clothing (or bring shorts) so we can easily examine your knee. And if you have any scans or GP letters, bring them along – we’ll go through those with you.

Not always.  In fact, many knee injuries do not require any scans to diagnose or treat effectively, especially early on.  Physiotherapists are trained to assess knee injuries clinically, and we can often identify the likely problem through a thorough exam and history.  Here’s our approach regarding scans:

When scans are recommended:  We will absolutely recommend a scan if we suspect something that needs special attention. For example, if we think you might have a meniscus tear that’s locking the knee, we’d want an MRI and an orthopaedic consult sooner.  Or if after a few sessions your pain isn’t progressing as expected, a scan might help reveal an unusual cause.  Basically, if a scan will significantly guide the next step (like surgery vs. continued rehab), we won’t hesitate to help you get one.

• Physio referrals for imaging: Physiotherapists in Australia can refer directly for certain scans (like X-rays or MRI), but note that MRIs referred by physios are not covered by Medicare​. Sometimes it’s more cost-effective to get a GP referral for an MRI if it meets Medicare criteria.  We’ll advise you on the best way to arrange imaging if needed.

This is a great question and one we get often, but the answer varies because it depends on the nature of your injury and your goals.  After your first assessment, your physio will give you a rough treatment plan outlining how many sessions you might require.  Here are some general scenarios to give you an idea:

• Minor injury (few sessions): If you have a mild issue (let’s say a slight knee sprain or a flare-up of tendinitis), you might only need a handful of sessions.  For example, we may see you 2–4 times over a few weeks to ensure your pain is settled and you’re doing the right exercises.  In between, you’d be doing home exercises we prescribe.  Once you’re improving and confident in self-managing, we’ll discharge you with a program to continue on your own.
• Moderate injury (several weeks of physio): For something like a meniscus injury, patellofemoral pain (kneecap pain), or moderate ligament sprain, expect maybe around 4–8 sessions over 1–2 months. Early on, we might see you weekly to work on pain relief, mobility and muscle activation.  As you get better, sessions might be spaced out (fortnightly) to progress your exercises and make sure you’re regaining full function.  We continuously reassess to make sure you’re on track.

Severe or post-surgery (extended rehab): If you’ve had an ACL reconstruction, other knee surgery, or a major injury, rehab is lengthier. Post-op ACL rehab, for instance, often involves regular physio for 6+ months.  In the early phase (first 3 months) you might come in weekly or twice a week to ensure proper healing, then it tapers to every few weeks as you advance to higher-level exercises.  For an ACL or similar, it’s not unusual to have 15-20+ sessions spread over the rehab course (sometimes more, sometimes less, depending on progress).  We run a rehabilitation membership to help these injuries get the support they require.

“Prevention is better than cure,” as the saying goes.  While not every knee injury is avoidable (accidents do happen), there are steps you can take to reduce your risk of knee problems.  Your risk reduction strategies will depend on your unique strength and mobility profile.  After an assessment your physio will be able to discuss strategies relevant to your history and activity goals.

Yes – in fact, physiotherapy is essential after any significant knee surgery.  Whether you’ve had an ACL reconstruction, meniscus repair, knee arthroscopy, or even a total knee replacement, a structured rehab program with a physio will greatly improve your recovery.   

At our clinic, we’ve rehabilitated countless post-surgery knees.  We’ll likely start seeing you within a week or two of your operation (sometimes even the next day for hospital inpatient physio if it’s a joint replacement).  We understand the post-op protocols very well and will guide you step by step.

Our large rehab gym means you won’t be limited as you get stronger – we can take you from basic rehab all the way to advanced training in one place.  We’ll celebrate the victories with you (like that first full rotation on the bike or ditching the crutches). Recovering from knee surgery is a marathon, not a sprint, but with professional guidance, you’ll get there.