Addressing Knee Pain

Feeling a nagging ache in your knee as you walk? Having sharp knee pains when bending down?

Discover the root cause of your knee pain and the best solutions available to heal your body and relieve your pain

Knee pain location chart

The knee joint is the largest joint in your body, connecting your thigh bone (femur) to your shin bone (tibia). It plays a crucial role in helping you stand, move, and maintain balance. The knee is a complex structure containing tendons, cartilage such as the meniscus, and crucial ligaments, including the LCL, MCL, ACL, and PCL.

Due to its complex anatomy and essential functions, the knee is particularly susceptible to different injuries in different areas of the knee. Where your pain is located on your knee can indicate what condition and injury you have.

Pain in the front of the knee

Commonly associated conditions:

Patellofemoral Pain Syndrome (Runner’s Knee): Pain around or behind the kneecap, often worsened by activities like running, squatting, or climbing stairs.
Patellar Tendinitis (Jumper’s Knee): Pain at the front of the knee, just below the kneecap, often caused by repetitive jumping or overuse.
Chondromalacia Patella: Softening and breakdown of the cartilage on the underside of the kneecap, causing pain and discomfort in the front of the knee.

Pain in the back of the knee

Commonly associated conditions:

Baker’s Cyst: A fluid-filled cyst that causes swelling and a feeling of tightness behind the knee.
Hamstring Tendinitis: Inflammation of the hamstring tendons, leading to pain and tenderness at the back of the knee.
Posterior Cruciate Ligament (PCL) Injury: Pain and instability in the back of the knee, often resulting from a direct blow to the front of the knee while the knee is bent.

Pain on inner side of the knee

Commonly associated conditions:

Medial Collateral Ligament (MCL) Injury: Pain and tenderness along the inner side of the knee, often due to a direct impact to the outer side of the knee.
Medial Meniscus Tear: Pain, swelling, and difficulty moving the knee, often caused by a twisting injury or degeneration over time.
Pes Anserine Bursitis: Inflammation of the bursa located on the inner side of the knee, causing pain and swelling.

Pain on the outer side of the knee

Commonly associated conditions:

Lateral Collateral Ligament (LCL) Injury: Pain and tenderness along the outer side of the knee, typically resulting from a direct impact to the inner side of the knee.
Lateral Meniscus Tear: Pain, swelling, and difficulty moving the knee, often due to a twisting injury or wear and tear over time.
Iliotibial Band Syndrome (ITBS): Pain and tightness on the outer side of the knee, commonly experienced by runners and cyclists due to overuse and friction of the iliotibial band against the knee.

Knee pain when bending down and more?

Knee pain can present itself in various ways and at varying degrees of discomfort and pain. Common symptoms include:

Sharp or dull aching pain in or around the knee joint
Swelling or stiffness
Redness and warmth to the touch
Weakness or instability
Popping or crunching noises
Inability to fully straighten the knee

What are the common causes of knee pain?

Due to lifestyle factors, acute or chronic conditions, knee pain can stem from a variety of causes, often related to different parts of the knee.

Arthritis

Arthritis is a common cause of knee pain, with the two main types being osteoarthritis and rheumatoid arthritis.

Osteoarthritis: This degenerative condition occurs as the cartilage in the knee joint wears down over time, usually due to aging or repetitive stress on the joint. It leads to pain, swelling, and decreased motion.
Rheumatoid Arthritis: An autoimmune condition where the immune system attacks the joints, causing inflammation, pain, and potentially joint damage. This type of arthritis can affect individuals at any age and often impacts multiple joints.

Tendonitis

Tendonitis is the inflammation of the tendons, the thick fibrous cords that attach muscles to bones.

Patellar Tendonitis: Also known as jumper’s knee, this condition often affects athletes involved in jumping sports. It results from repetitive stress and overuse, causing pain and tenderness just below the kneecap.

Bursitis

Bursitis involves the inflammation of the bursae, the small fluid-filled sacs that cushion the knee joint.

Prepatellar Bursitis: Often referred to as housemaid’s knee, this condition can result from prolonged kneeling or direct trauma to the knee. It leads to swelling and pain at the front of the knee.

Meniscus tears

The meniscus is the cartilage that acts as a shock absorber between the shinbone and thighbone.

Meniscus Tears: These can occur due to twisting or turning activities, especially with the foot planted. They are common in sports and can cause pain, swelling, and a locking sensation in the knee.

Ligament injuries

Ligaments are strong, flexible bands of connective tissue that link bones to other bones at a joint. The knee has several important ligaments that can be injured.

Anterior Cruciate Ligament (ACL) Injuries: These injuries often result from sudden changes in direction, stops, or jumps, common in sports like soccer and basketball. ACL injuries can cause severe pain, swelling, and instability in the knee.
Medial Collateral Ligament (MCL) Injuries: Usually caused by direct impact to the outside of the knee, leading to pain on the inner side of the knee.

Other causes

Fractures: Trauma from falls or accidents can cause fractures in the knee bones, leading to intense pain and inability to move the knee.
Dislocation: A dislocated kneecap can occur from a sudden change in direction or impact, causing the kneecap to slip out of place and resulting in pain and swelling.

How physiotherapy can help with your knee pain?

Addressing knee pain through physiotherapy involves a strategic blend of manual techniques and targeted exercises designed to alleviate discomfort and restore functionality.

Hands-on methods, combined with movement-based therapies, aim to strengthen the muscles around your knee, improve flexibility, and enhance overall joint stability. By focusing on these areas, we help reduce inflammation, promote healing, and prevent further injury.

Physiotherapy is particularly effective in addressing issues such as ligament strains, meniscus injuries, and post-surgical rehabilitation, where targeted interventions can significantly accelerate recovery. This proactive approach not only alleviates current pain but also helps prevent the pain from recurring while improving the body’s overall function.

How osteopathy can help with your knee pain

The osteopathic approach to resolving knee pain taps into the body’s natural healing mechanisms, to address the underlying causes of the problem area.

The knee pain is assessed in relation to your entire body, recognising that imbalances elsewhere can contribute to knee pain. Techniques such as myofascial release, cranial osteopathy, and balanced ligamentous tension are used to enhance tissue health, improve joint mobility, and reduce tension.

These osteopathic modalities are particularly effective for conditions like iliotibial band syndrome, bursitis, and chronic knee pain. By focusing on the interconnectedness of your body’s systems, osteopathy tackles the root cause and the symptoms to prevent the pain from recurring.

What are the types of knee pain physiotherapy and osteopathy can help with?

Types of knee pain physiotherapy can help with

Physiotherapy is a highly effective approach for managing knee pain, focusing on targeted exercises, manual techniques, and rehabilitation strategies to alleviate discomfort and restore function. Here are the types of knee pain where physiotherapy excels in treating:

Anterior cruciate ligament (ACL) injuries

For ACL injuries, physiotherapy focuses on a systematic approach to strengthen the quadriceps and hamstrings, which support the knee joint and enhance stability. Through functional training and sport-specific drills, we aim to help athletes regain their performance levels and prevent future injuries. Neuromuscular training enhances coordination and balance, further reducing the risk of re-injury.

Meniscus tears

In the case of meniscus tears, physiotherapy involves manual therapy techniques like joint mobilisation to reduce pain and improve knee function. Range of motion exercises are used to restore flexibility and prevent stiffness, while strengthening programmes target the muscles surrounding the knee to provide support and reduce strain.

Patellar tendinitis (Jumper's knee)

For patellar tendinitis, eccentric strengthening exercises focus on the patellar tendon to reduce pain and improve tendon health. Stretching exercises alleviate tension in the quadriceps and hamstrings, and activity modification guidance helps reduce stress on the knee.

Osteoarthritis

For patients with osteoarthritis, physiotherapy includes low-impact aerobic exercises like swimming and cycling to improve joint health without causing additional strain. Strength training builds muscle around the knee to provide better joint support, and pain management techniques, such as ice therapy and ultrasound, help reduce inflammation and discomfort.

Post-surgical rehabilitation

In post-surgical rehabilitation, physiotherapy focuses on gradually strengthening exercises to rebuild muscle strength and support the knee joint. Flexibility training ensures the knee regains its full range of motion, while functional rehabilitation helps patients return to daily activities and sports with confidence.

Types of knee pain osteopathy can help with

Osteopathy provides a holistic and hands-on approach to managing knee pain, addressing the root causes of discomfort through the body’s natural healing mechanisms. Here are the types of knee pain where osteopathy excels in addressing:

Iliotibial band syndrome (ITBS)

For ITBS, osteopathy uses myofascial release techniques to reduce tension in the IT band and surrounding tissues. Strain-counterstrain methods alleviate pain and improve mobility, while cranial osteopathy enhances overall body balance to reduce stress on the IT band.

Bursitis

For bursitis, osteopathy focuses on soft tissue manipulation to reduce inflammation and promote healing. Articulatory techniques improve joint mobility and reduce pressure on the bursae, and visceral manipulation addresses internal imbalances that may contribute to knee pain.

Chronic knee pain

For chronic knee pain, osteopathy employs balanced ligamentous tension techniques to restore normal function to the knee ligaments and surrounding structures. Osteopathic manipulative treatment (OMT) involves comprehensive hands-on techniques to improve circulation, reduce pain, and enhance overall knee function. Functional osteopathy considers how knee pain relates to overall body mechanics and posture, addressing these comprehensively.

Patellofemoral pain syndrome (Runner’s knee)

For runner’s knee, osteopathy uses joint mobilisation to improve the alignment and function of the patella. Muscle energy techniques engage muscles to enhance flexibility and reduce tension while addressing imbalances in other parts of the body that contribute to knee pain.

Post-surgical recovery

In post-surgical recovery, osteopathy includes gentle mobilisation to restore joint function and reduce scar tissue formation. Craniosacral therapy enhances the body’s healing capabilities and reduces stress, while rehabilitative exercises are customised to restore strength and function after surgery.

Why is it important to seek professional help for knee pain?

Ignoring knee pain or delaying treatment can lead to worsening conditions and longer recovery times. Early intervention is key to feeling better sooner. By seeking professional help, you can reduce pain and inflammation, improve knee function and mobility, and prevent further injury.

Addressing knee pain early ensures you can continue enjoying your daily activities without discomfort. Our team at City Osteopathy and Physiotherapy is here to provide the care and support you need for a healthier, pain-free life. Don’t wait—let us help you get back to doing what you love.

Why choose us?

Years in Practice

Clinics

Expert Practitioners

Patients Helped

> 5000

A one-stop solution for your convenience

Have the best experts in osteopathy, physiotherapy, and massage therapy services work together to tailor a unique care plan for you.

Everything you need to get better, under one roof.

Our 4-step healing process

We are here with you at every step of the way.

We evolve, grow, and flex as you and your body does.

Initial consultation with an osteopath or physiotherapist

The initial examination & diagnosis to get to know you and your body.

Create a tailor-made recovery plan

Our expert recommendation to get you from where you are, to the better you.

Bring on the best team

The most relevant experts employ hands-on therapy & corrective exercises for an effective healing journey.

With you at every step of the way

You are ever-evolving & so will your recovery plan. Our experts consistently reassess your condition & progress, updating our approach and methods.

People we've helped

I was experiencing pain in my right shoulder and the consultant has helped me understand why and how to avoid this issue. The service goes beyond just those basic needs and has given me a clearer understanding of how to stay more flexible, increasing my comfort and happiness. My consultant is Mr. Haseeb. I recommend him highly.

Great physiotherapist. Been coming here for a year! Madeline is very kind and approachable and explains exercises very clearly. Have seen a marked improvement in my performance since then.

Wan Hui is dedicated and professional. Her assessments are tailored to my needs and i have learnt a lot in just 2 sessions with her! I strongly recommend seeing her to learn more about conditioning the body in preparation for labour and motherhood.

Brought my son here three years ago for torticollis treatment and he improved a lot. Now I’m back for hip labral tear therapy and I really laud City Osteo’s professionalism and commitment to my progress and healing. I love working with Naveen and he really helped me minimize my hip pain.

My life saviour!! This guy is the only person able to fix whatever pain/ injury I ever have on my muscles!! I always recommend him to all my loved ones and everyone has always thanked me for such a great recommendation!!

Helped immensely with chronic neck and shoulder pain, as well as with lower back pain. Treatment included combination of in clinic treatment plus at home exercises to strengthen supporting muscles. Seeks to address the root issue which I greatly appreciate .

HOW MUCH IS A SESSION

Prices do not include 9% GST.

$ 190

Consultation & Therapy

$ 200

Consultation & Therapy

Does insurance cover the session?

City Osteopathy and Physiotherapy offers direct billing service for several insurance providers:

To enjoy cashless transaction please bring with you:

Membership card
Doctor’s referral letter (if needed per your insurance policy)
LOG – letter of guarantee (if applicable)

Don’t worry if your insurance is not listed here. After each session we will email you an itemized bill so you can submit it for reimbursement.

We do not charge for completing medical insurance forms, but an administration fee is charged if an official letter or report is required to be produced for the insurance company or other entity.

Filling out insurance forms: Free
Writing a letter to insurance companies: $140
Full medical report for insurance companies or other entity: From $250

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CBD

Robinson Road

Address: 80 Robinson Road, #17-03 S(068898)

Contact us: 6222 2451 | 9669 5605

Opening hours:
Monday to Friday: 8 am to 8 pm
Saturday: 8 am to 1 pm
Sunday: Closed

Novena

Novena Medical Center

Address: 10 Sinaran Drive, Novena Medical Center, #10-15 S(307506)

Contact us: 6339 9936 | 9296 1325

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Monday to Friday: 8 am to 8 pm
Saturday: 8 am to 1 pm
Sunday: Closed

Bukit Timah

Guthrie House

Address: 1 Fifth Avenue, Guthrie House, #03-02 S(268802)

Contact us: 6314 4440 | 8182 2210

Opening hours:
Monday to Friday: 8 am to 8 pm
Saturday: 8 am to 1 pm
Sunday: Closed

Woodleigh

The Woodleigh Mall

Address: 11 Bidadari Park Dr, The Woodleigh Mall, #02-30 S(367803)

Contact us: 6817 0080 | 8902 6692

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Tuesday: 8 am to 2 pm
Wednesday: 8 am to 8 pm
Friday: 8 am to 8 pm
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Tides Building

Address: 217 East Coast Road,
Tides Building, #05-02
S(428915)

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