Hip and Knee Pain

What It Is

The meniscus is a C-shaped piece of cartilage in the knee that cushions the joint and absorbs shock. Meniscus injuries fall into two main categories:

• Traumatic Tears: Caused by a sudden twist or pivot, often occurring in younger, active individuals.
• Degenerative Tears: Develop gradually over time as the meniscus becomes weaker and more prone to injury, often affecting older adults.

Common symptoms include sharp knee pain, swelling, stiffness, and difficulty bending or straightening the knee. You may also get a painful click or catch when bending your knee.

How Physiotherapy Can Help

Physiotherapy plays a key role in managing meniscus injuries by reducing pain, improving function, and preventing further damage. Treatments include:

• Manual Therapy: Improves joint mobility, reduces stiffness, and corrects movement imbalances.
• Strengthening Exercises: Builds muscle strength in the quadriceps and hamstrings to support the knee and reduce strain on the meniscus.
• Stretching and Flexibility Work: Helps maintain and restore range of motion in the knee joint.
• Low-Level Laser Therapy (LLLT): Supports tissue healing and reduces inflammation, particularly for degenerative tears.
• Knee Bracing: Provides stability and reduces stress on the knee during movement.
• Custom Orthotics: Helps correct foot mechanics and improve alignment to reduce strain on the knee.
• Activity Modification: Guidance on avoiding movements that aggravate the injury and safely returning to daily activities or sports.

With the right physiotherapy approach, you can restore knee function and stay active while minimizing the risk of further injury.

What It Is

Patellofemoral Pain Syndrome (PFPS), commonly known as “runner’s knee,” occurs when the cartilage beneath the kneecap becomes irritated due to improper alignment or repetitive stress. It often causes pain around or behind the kneecap, especially during activities like running, squatting, climbing stairs, or prolonged sitting.

How Physiotherapy Can Help

Physiotherapy focuses on improving kneecap (patella) movement, ensuring proper alignment, and reducing irritation. Treatments include:

• Manual Therapy: Addresses muscle tightness and soft tissue restrictions around the knee to improve patellar movement.
• Alignment-Focused Strengthening Exercises: Targets the quadriceps, hip stabilizers, and glutes to support proper knee alignment and patellar tracking.
• Stretching and Mobility Work: Relieves tightness in the quadriceps, hamstrings, and IT band that can affect kneecap positioning.
• Custom Orthotics: Helps correct foot mechanics and improve lower limb alignment during walking, running, or jumping.
• Knee Bracing or Taping: Provides temporary support to improve patellar movement and reduce pain.
• Activity Guidance: Modifies high-impact activities to minimize stress on the kneecap while maintaining mobility.

What It Is

Jumper’s knee, or patellar tendinopathy, is a condition that causes pain at the front of the knee, where the patellar tendon connects the kneecap to the shinbone. It typically develops from repetitive stress caused by jumping, running, or sudden changes in direction. Overuse can lead to irritation, small tears, and tendon degeneration. Common symptoms include pain during activity, tenderness, and stiffness, especially after rest.

How Physiotherapy Can Help

Physiotherapy helps reduce pain and promote tendon healing with:

• Manual Therapy: Releases tension in the thigh and calf muscles to reduce strain on the patellar tendon.
• Knee Bracing: Provides support and reduces stress on the tendon during movement.
• Eccentric Strengthening Exercises: Strengthens the patellar tendon to improve its ability to handle load and movement.
• Stretching: Focuses on the quadriceps, hamstrings, and calves to improve flexibility and reduce tension on the knee.
• Low-Level Laser Therapy (LLLT): Helps promote tendon healing and reduce inflammation.
• Activity Guidance: Adjusts high-impact activities and provides a gradual return-to-sport plan to prevent further injury.

What It Is

Muscle strains, commonly known as “pulled muscles,” occur when muscle fibers are overstretched or torn. This can happen due to sudden movements, excessive stretching, or repetitive use. Symptoms often include pain, swelling, and difficulty moving the affected area. Muscles in the legs, especially around the hip and knee, are particularly vulnerable to strains because of the high demands placed on them during activities like running, jumping, or lifting.

How Physiotherapy Can Help

Physiotherapy promotes healing and prepares the muscle for a safe return to activity. Treatments include:

• Manual Therapy: Helps release muscle tightness, improve mobility, and reduce discomfort.
• Stretching: Restores flexibility and prevents stiffness in the affected muscle.
• Strengthening Exercises: Rebuilds muscle strength to support recovery and prevent re-injury.
• Activity-Specific Exercises: Focuses on movements relevant to your sport or daily activities for a smooth and safe return.
• Custom Orthotics: Helps optimize alignment and reduce unnecessary strain during movement.
• Activity Modification Guidance: Provides advice on safely resuming activities while minimizing the risk of further strain.

What It Is

Greater trochanteric pain syndrome (GTPS) is a condition that causes pain on the outer side of the hip, often due to a combination of hip bursitis and hip tendinopathy. Instead of a single tissue being the cause, GTPS is considered a pain syndrome that results from irritation and inflammation of both the bursa and tendons around the hip. It can develop gradually over time or occur after a direct fall onto the hip. Weak hip muscles are a common contributing factor, as they can place excessive strain on the affected tissues, leading to discomfort and limited mobility.

How Physiotherapy Can Help

Strengthening the hip muscles is key to long-term recovery and preventing flare-ups. Physiotherapy treatments include:

• Strengthening Exercises: Targets weak hip muscles to improve stability and reduce strain on the tendons and bursa.
• Manual Therapy: Releases tight muscles and improves joint mobility to alleviate discomfort.
• Stretching and Mobility Work: Relieves stiffness and enhances flexibility in the hip and surrounding areas.
• Acupuncture and Dry Needling: Helps reduce pain, release tight muscles, and promote healing by improving blood flow to the affected area.
• Custom Orthotics: Helps improve leg alignment during walking, reducing unnecessary stress on the hip.
• Activity Modifications: Provides guidance on avoiding movements that worsen symptoms and safely returning to daily activities.