Knee pain

Knee pain running, on stairs or after sport?

We look at the causes, safe self‑care, timelines & when to get physio.

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Knee pain — causes, fixes & when to see a physio

Same‑week appointments in Derby & Long Eaton.

Knee pain is common — and fixable. Whether it’s a sharp twinge on hills, a dull ache after long runs, stairs that feel brutal, or a swollen knee after football, we’ll help you understand what’s going on and get you moving again. 

Same-week appointments at Long Eaton, Pride Park, and Kedleston Road. Prefer to be seen at home? We also offer home visits across Nottingham & Derby. Book an appointment online or call 0115 972 1319.

The information on this page is for general education only and is not medical advice. Your symptoms may have different causes, and only a consultation with a qualified physiotherapist or doctor can provide a diagnosis and personalised plan. If you have sudden severe pain, major swelling or deformity, fever with redness/heat, locking or giving way, or can’t weight-bear, seek urgent medical attention.

Reviewed by: Rachel Royer, HCPC-registered physiotherapist and CSP member. Last updated: 10 November 2025.

Common symptoms & patterns

  • Pain during or after running or sport (often around or behind the kneecap)
  • Outside-of-knee pain, worse downhill or on cambered roads.
  • Morning stiffness or “first-steps” pain, easing with gentle movement.
  • Clicking without pain is usually normal; locking/giving way needs assessment.

Try this now - safe self-care

If you’re unsure, book an assessment — we’ll tailor this to your goals.

Do

  • Reduce provocative loads short-term (e.g., swap hard intervals for easy running/cycling; cut hill repeats).
  • Add 2–3 strength sessions/week focused on hips, quads and calves.
  • Use short bouts of relative rest and gentle mobility; consider topical analgesics if appropriate. For osteoarthritis flares, exercise plus simple analgesics is part of best practice.

Avoid (for now)

  • Pushing into sharp pain or repeating the exact triggers (e.g., deep plyometrics, downhill sprints).
  • Relying on passive treatments alone without an active plan — passive methods such as massage or acupuncture can help manage pain but exercises and education drive long-term outcomes in most knee pain.

How we can help

If you’re unsure, book an assessment

We also offer Physiotherapy, Acupuncture and Sports & Remedial Massage as part of your plan — always alongside active rehab.

  • 1. Assess

    Movement screen, strength and control tests, training review, and (where relevant) special tests for structures like meniscus or patellar tendon. Imaging is not routinely required for many knee pains.

  • 2. Plan

    A progressive loading programme (strength, balance, plyometric tolerance as appropriate), plus education on pacing, footwear/surface, and recovery. For patellar tendinopathy, progressive tendon-loading outperforms generic exercise.

  • 3. Return

    Criteria-based progression back to running/sport, not just time passed. You’ll leave with a clear plan and checkpoints.

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Knee conditions and symptoms

  • Knee pain when running

    Sounds like me:

    Front-of-knee ache during or after runs; worse on hills, stairs and longer descents; feels creaky at first but warms up after 5–10 minutes; flares after speed work or when I increase mileage too quickly; fine on flat cycling but aggravated by deep squats or lunges.

    Likely causes: 

    Load exceeds capacity at the patellofemoral joint (runner’s knee). Contributing factors can include spikes in mileage/intensity, reduced quad/hip capacity, and irritability of local tissues. Exercise therapy + education is first-line.

    Try now

    Reduce total weekly load 20–40% and avoid hills/declines short-term; keep easy aerobic minutes via cross-training.

    Begin hip + knee strengthening 2–3×/week; include runners’ knee drills.

    How physio helps

    Identify aggravators, optimise cadence/technique if relevant, load-manage, and progress strength/plyo tolerance to meet your goals. Typical improvement occurs over weeks, not days.

    Mini-FAQ

    Do I need a scan? Usually no — diagnosis is clinical.

    Should I foam roll my quads/ITB? Useful for symptom relief, but it’s not a substitute for progressive loading.

    Should I change my shoes or cadence? A small cadence increase (about 5–7%) and running in comfortable shoes can reduce kneecap load; we’ll personalise this.

    Can taping help? It can reduce pain short-term so you can keep training while you build strength and control.

  • IT band pain (outside of knee)

    Sounds like me

    Sharp, pinpoint pain at the outer knee that builds during a run, especially downhill or on cambered roads; sometimes a snapping/“friction” feeling on the outside; walking is mostly fine but running beyond a certain distance triggers it; stairs down feel worse than up.

    Likely causes

    Irritation where the iliotibial band crosses the outer knee; often linked to load spikes and control/strength deficits around hip and knee.

    Try now

    Short-term load reduction; gentle tissue work/foam rolling for symptom relief; begin targeted hip and knee strengthening.

    How physio helps

    Graduated programme (mobility where needed, then progressive strengthening and return-to-run build). Expect noticeable change within ~6 weeks with consistent work.

    Mini-FAQ

    Is stretching enough? Helpful for comfort but strength + load management drive recovery.

    Should I stop running completely? Often not — adjust distance, avoid steep downhills for now, and build strength alongside.

    Will a massage gun help? It may ease symptoms temporarily; it doesn’t replace progressive strengthening.

    Is downhill or track worse? Downhill and tight bends often aggravate ITB pain — we’ll tweak routes while you rehab.

  • Patellar tendinopathy (jumper’s knee)

    Sounds like me

    Tender just below the kneecap; sore when I jump, sprint, or do deep knee bends; stiff and achy first thing in the morning or after sitting; pain eases as I warm up but returns later; stairs and hills can sting, especially the day after sport.

    Likely causes

    Tendon overload relative to capacity.

    Try now

    Reduce/modify jumping and deep knee-bend loads; start a progressive tendon-loading plan (isometrics → heavy slow resistance → power).

    How physio helps

    Stage-appropriate loading, monitoring pain within acceptable limits, and pacing sport re-entry. Tendons improve with patience and progressive resistance — they need load to get stronger.

    Mini-FAQ

    Scan first? Imaging usually isn’t required; it’s guided by assessment and response to rehab.

    Is rest enough? Rest alone rarely fixes tendons; they improve with progressive strength work.

    Can I keep squatting? Usually yes within a comfortable range — we’ll adjust depth, tempo and load.

    Do patellar straps help? They can reduce symptoms for some people; use as an adjunct while you follow your loading plan.

  • Meniscus irritation/tear (non-operative care)

    Sounds like me

    Pain with twisting or deep bending; a sense of catching when I pivot; swelling a few hours after activity; kneeling is uncomfortable; squatting to the floor is limited; true locking after a twist needs urgent assessment.

    Try now

    Settle irritability (reduce deep flexion/heavy twisting), keep gentle range and strength within comfort.

    How physio helps

    Differentiate irritable meniscus vs. other sources; restore strength and control so you can bend, squat and turn confidently. Many meniscal symptoms can improve without surgery with good rehab; significant mechanical locking/catching or traumatic tears may need orthopaedic input.

    Mini-FAQ

    MRI? Considered if symptoms persist or surgical options are being weighed — not routinely first-line.

    How long to settle without surgery? Many improve over 6–12 weeks with good rehab, depending on irritability and goals.

    Can I do strength training? Yes — we’ll select knee-friendly ranges and progress gradually.

    Will a brace help? It can give confidence short-term; the priority is restoring strength and control.

  • Knee osteoarthritis

    Sounds like me

    Morning stiffness that eases after I get moving; a deep ache with longer walks, gardening or standing; occasional swelling after busier days; I worry exercise will make it worse but I feel better when I keep gently active.

    What helps

    Therapeutic exercise and education are core; consider topical NSAIDs. Manual therapy can be considered alongside exercise; some interventions aren’t recommended. Weight management and activity pacing are part of care.

    How physio helps

    A progressive strengthening and function plan to improve confidence with walking, stairs and hobbies; flare-up strategies; clear progression markers.

    Mini-FAQ

    Is running off-limits? Not necessarily; we’ll guide load and surfaces to your symptoms and goals.

    Is exercise safe for OA? Yes — strengthening and activity are core parts of care and can reduce pain and improve function.

    Should I use a stick or pole? If pain limits walking, a stick in the opposite hand can help while you build strength.

    Do supplements help? Evidence is mixed; we’ll focus on proven strategies (exercise, pacing, weight management) and discuss options.

  • Knee pain on stairs

    Sounds like me

    A pulling or burning pain around or behind the kneecap, mainly when going down stairs or steep hills; stepping down from a curb can catch; squats beyond a certain depth are uncomfortable; kneecap feels sensitive after sitting.

    Likely causes

     Patellofemoral irritation or quad capacity issues.

    What helps

    Strengthening quads and hips, step-down control work, and temporary modification of aggravating tasks. Education + exercise are first-line.

    Mini-FAQ

    Should I avoid stairs? No, but use pain as your guide and hold the rail while we improve control and capacity.

    Are step-down exercises safe? Yes — controlled step-downs are part of rehab; we’ll set height and tempo to suit you.

    Will a kneecap brace help? It may ease symptoms on busy days; keep building quad and hip strength for long-term change.

  • Swollen knee after running

    Sounds like me

    My knee looks puffy after longer or harder sessions; it feels tight when I bend fully; the swelling settles with rest but returns when I push the pace or hills; I’m unsure if I should ice or just reduce load.

    What it can mean

    Post-load irritability of joint or surrounding tissues. A badly swollen knee after injury, or swelling with fever/redness/heat, needs urgent advice.

    What helps

    Short-term load reduction, compression, and a review of training spikes; then progressive strengthening to improve tissue tolerance. If swelling persists or function is limited, book an assessment.

    Mini-FAQ

    Ice or compression? Both can help symptom relief; compression sleeves are useful after runs while you dial in training load.

    When is swelling worrying? After a twist with marked swelling, or swelling with heat/redness/fever — seek urgent advice.

    Can I train with mild swelling? Light, pain-free activity is often okay; reduce intensity and volume until swelling settles.

FAQs (knee hub)

Our team includes HCPC-registered physiotherapists and CSP members with experience in running-related injuries, tendon rehab and osteoarthritis management. You’ll get a clear diagnosis, a plan that fits your life, and support back to the things you love.

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