The knee is a hinge caught between the hip and the foot, so knee pain often reflects how the whole leg is loaded. Strength, training volume and movement habits matter more than most scans suggest.
Common patterns we see
- Patellofemoral pain (runner's knee): pain around or behind the kneecap with stairs, squatting or sitting for long periods.
- Patellar tendinopathy: localised pain at the bottom of the kneecap that warms up with activity.
- Meniscus-related symptoms: catching, swelling and pain with twisting.
- Osteoarthritis: morning stiffness and pain with load that responds well to strengthening.
- Iliotibial band pain on the outside of the knee in runners and cyclists.
What an online assessment covers
We look at your training history, footwear, terrain, sleep and any sudden changes in load. On camera we assess squats, step-downs, single-leg balance, hip strength and control, and calf capacity. You receive a plan combining load management (what to keep doing and how much) with targeted strength work and, for runners, a graded return-to-running schedule.
First steps you can take today
- Reduce, rather than stop, the aggravating activity. Aim to keep pain at 3 out of 10 or below during and after.
- Start simple strength work: sit-to-stand, step-ups, bridges and calf raises.
- Use ice for 15 minutes after activity if the knee is swollen.
- Avoid sudden jumps in mileage or intensity of more than roughly 10 percent per week.
How long does recovery take?
Patellofemoral pain and tendinopathy usually need 8 to 12 weeks of consistent strength work. Osteoarthritis symptoms improve steadily over three months of structured exercise and continue to benefit from ongoing activity.