Front of the knee
Stairs, hills, squats or sittingPain around the kneecap is common in runners and active adults. It often appears when a recent increase in running, hills or gym work exceeds what the knee currently tolerates.
Knee pain treatment · Melbourne
Knee pain does not have to mean stopping
Knees respond to being loaded appropriately—not protected forever. We work out what is driving the pain and build back what your knee can tolerate.
No referral neededFour Melbourne clinicsHealth fund claiming
Meet Ashton WilsonOsteopath, strength and rehabilitation coachWHERE
Start with the pattern
Where does your knee hurt?
The location and activity that trigger pain provide useful clues. They are a starting point—not a diagnosis.
Below the kneecap
Jumping, landing or the morning afterA very localised sore spot in the tendon below the kneecap can behave like patellar tendinopathy. It usually needs carefully progressed loading rather than complete rest.
Learn about tendon painInside the knee
Walking, twisting or getting out of the carPain along the inside joint line may relate to several structures, including an irritated meniscus, ligament or osteoarthritis. An assessment helps separate them.
Outside the knee
A consistent point during a run or rideOutside knee pain is common in runners and cyclists. Training load and movement patterns are considered together rather than blaming one tight structure.
Behind the knee
Bending, straightening or swellingTightness or fullness behind the knee can have several causes, including a Baker’s cyst. New or unexplained swelling should be assessed.
LOAD
A better explanation
“Wear and tear” is not the whole story
An X-ray may show osteoarthritis, but it does not tell the whole story of what you can do or how much pain you must have. Your symptoms are real, and the image is only one part of the assessment.
The “wearing out” metaphor can make movement sound like damage. A more useful view is that joints are living tissue and the body responds to suitable, gradually progressed load. Australian guidance recommends individualised land-based exercise for people with knee osteoarthritis to improve pain and function.
That does not mean surgery is never appropriate or that exercise reverses arthritis. It means walking, strengthening and practical load management deserve a genuine place in the conversation before the future of the knee is decided.
Read the RACGP recommendationFor runners and gym-goers
The load changed before the knee did
Pain often follows more mileage, new hills, a return after a break, a new gym program or more intensity packed into the same week. “Weak glutes” may be one contributor, but it rarely explains the timing by itself.
Knees moving over toes and deeper squats are not automatically dangerous. Range and load can be modified temporarily, then progressed as capacity improves. Running cadence, mechanics or footwear may matter for some people, but no single fix replaces a well-built rehabilitation plan.
Explore running assessments
PLAN
How we treat knee pain
A plan that returns to real life
- 01
Start with your story
What changed, what you have tried and what the knee has stopped you doing.
- 02
Assess the whole chain
We examine the knee and how the hip, ankle and foot influence its workload.
- 03
Explain it clearly
You leave understanding what we think is happening and what comes next.
- 04
Settle what is irritable
Hands-on care may help symptoms while we introduce suitable movement.
- 05
Build capacity
Progressive strength for the quadriceps, hips and calves is central for many presentations.
- 06
Return to your goal
Running, stairs, squats, gardening or keeping up with the grandkids—the plan returns to real life.
A balanced conversation
When surgery is part of the picture
Knee replacement can be effective for advanced osteoarthritis that has not responded to conservative management. The order matters: individualised exercise and load management are commonly considered first, and every surgical decision belongs to you and your surgeon.
When surgery is the right step, structured rehabilitation can help before and after the procedure. For significant injuries, we can also coordinate with your GP, imaging provider or specialist.
TEAM
Who you may see
Hands-on care and exercise working together
Physiotherapy
Movement assessment and progressive rehabilitation.
Exercise physiology
Supervised exercise for strength, function and confidence.
Osteopathy
Hands-on treatment connected with a practical loading plan.
Clinical Pilates
Practitioner-guided movement for the strength phase.
Strength and conditioning
A pathway back to training and higher physical demands.
MORE
Related support
Explore connected concerns
CLINICS
Knee pain treatment in Melbourne
See the team close to home
FAQ
Common questions
Knee pain FAQs
Why does my knee hurt going down stairs?
Going downstairs asks the front of the knee to manage a relatively high load. Pain can appear when that demand exceeds current capacity, particularly after changes in running, hills, gym work or time away from activity.
Why does my knee hurt after sitting?
A sore or stiff knee after sitting is common with kneecap-related pain and osteoarthritis. The pattern is useful information, but it does not identify one diagnosis by itself.
Should I stop running with knee pain?
Not always. Many people can temporarily adjust distance, hills, speed or frequency while building capacity. Sudden swelling, instability, locking or an inability to bear weight needs assessment first.
Are squats bad for my knees?
Squatting is not automatically harmful. Range, load, technique and current tolerance all matter.
Do I need a scan?
Many knee presentations can be assessed clinically first. Imaging may be useful after significant trauma, when serious injury is suspected, or when the result would change management.
Can exercise help knee osteoarthritis?
Australian clinical guidance recommends individualised land-based exercise for knee osteoarthritis to improve pain and function.
Do I need a knee replacement?
That decision belongs with you and your surgeon. Replacement can be effective for advanced osteoarthritis that has not responded to conservative care.
Do I need a referral?
No. You can book directly.
How long does knee rehabilitation take?
Knee rehabilitation is usually measured in weeks to months, not days. The timeframe depends on the cause, duration, starting capacity and goal.
MOVE
Your next step
What have you stopped doing because of your knee?
Tell us what you want to get back to. We will assess the knee, explain the options and build the next step with you.