Hip and Knee Pain

What It Is
The meniscus is a C-shaped piece of cartilage in your knee that deepens the joint socket and acts as a shock absorber. Meniscus injuries can be classified into two categories:

• Traumatic Tears: These occur from a specific incident, often involving a sudden twist or pivot of the knee, and are more common in younger, active individuals.
• Degenerative Tears: These develop over time, typically in older adults, as the meniscus becomes less elastic and more brittle, making it prone to injury from regular wear and tear.

Symptoms often include knee pain, swelling, stiffness, and difficulty bending or straightening the knee.

How Physiotherapy Can Help
Physiotherapy plays a crucial role in managing meniscus injuries, whether traumatic or degenerative, by focusing on pain relief, functional improvement, and prevention of further damage. Treatments include:

• Manual Therapy: To improve joint mobility, reduce stiffness, and address any biomechanical dysfunction.
• Strengthening Exercises: To build muscle strength in the legs, particularly in the quadriceps and hamstrings, to support the knee and reduce strain on the meniscus.
• Stretching and Flexibility Work: To maintain and improve range of motion in the knee joint.
• Shockwave Therapy: For degenerative tears, to promote healing and reduce chronic pain.
• Knee Bracing: To provide stability and reduce stress on the knee during activity.
• Custom Orthotics: To correct foot mechanics and improve alignment, reducing excessive strain on the knee.
• Activity Modification: Guidance on avoiding movements that aggravate the injury and gradually returning to daily activities or sports.

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

How Physiotherapy Can Help
The primary focus of physiotherapy for PFPS is to improve how the kneecap (patella) moves on the knee joint, ensuring proper alignment and reducing irritation. Treatments include:

• Manual Therapy: To address tightness in the muscles and soft tissues around the knee, promoting better patellar movement.
• Alignment-Focused Strengthening Exercises: Targeting the quadriceps, hip stabilizers, and glutes to improve knee alignment and patellar tracking.
• Stretching and Mobility Work: Relieving tightness in the quadriceps, hamstrings, and IT band that can affect kneecap positioning.
• Custom Orthotics: To correct foot mechanics and improve lower limb alignment during walking, running, or jumping.
• Knee Bracing or Taping: To provide temporary support for the patella, improving movement and reducing pain.
• Activity Guidance: Adjusting high-impact activities to minimize stress on the kneecap

What It Is
Jumper’s knee, or patellar tendinopathy, is a condition that causes pain and discomfort at the front of the knee, where the patellar tendon connects the kneecap to the shinbone. It is often caused by repetitive stress from activities like jumping, running, or abrupt changes in direction. This overuse can lead to irritation, small tears, and degeneration of the tendon. Common symptoms include pain during activity, tenderness, and stiffness, especially after periods of rest.

How Physiotherapy Can Help
Physiotherapy addresses the pain and promotes tendon recovery with a variety of treatments, including:

• Manual Therapy: To release tension in tight thigh and calf muscles, reducing strain on the patellar tendon.
• Knee Bracing: To offload the tendon during activity, providing support and reducing pain.
• Eccentric Strengthening Exercises: Specifically designed to strengthen the tendon and improve its ability to handle stress during movement.
• Stretching: Focused on the quadriceps, hamstrings, and calves to improve flexibility and reduce tension on the knee.
• Shockwave Therapy: To stimulate tendon repair and address chronic pain in the affected area.
• Activity Guidance: Advice on modifying high-impact activities and gradually returning to sport or exercise to prevent further injury.

What It Is
Muscle strains, often referred to as “pulled muscles,” occur when muscle fibers are overstretched or torn. This can happen during sudden movements, overstretching, or repetitive activity. Common symptoms include pain, swelling, and difficulty moving the affected area. Muscles in the legs, especially around the hip and knee, are particularly prone to strains because of the heavy workload they perform 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: To release tightness and improve mobility in the affected area.
• Stretching and Strengthening Exercises: To restore flexibility and rebuild muscle strength.
• Activity-Specific Exercises: Focused on the movements and demands of your sport or daily activities to ensure a smooth and safe return.
• Custom Orthotics: To optimize alignment and reduce unnecessary strain during movement.
• Guidance on Activity Modification: Advice on resuming your activities safely while avoiding further strain.

What It Is
Greater trochanteric pain syndrome (GTPS) is a condition that causes pain and discomfort on the outer side of the hip. It can occur after a fall directly onto the hip or develop gradually over time without a specific injury. Weak hip muscles are a common contributing factor, as they can place excessive strain on the tendons and bursa in the area, leading to irritation and inflammation.

How Physiotherapy Can Help
Strengthening hip muscles is key to long-term recovery and preventing future flare-ups. Physiotherapy treatments include:

• Strengthening Exercises: To target weak hip muscles, improve stability, and reduce strain on the hip.
• Manual Therapy: To release tight muscles and improve joint mobility, alleviating discomfort.
• Stretching and Mobility Work: To relieve stiffness and enhance flexibility in the hip and surrounding areas.
• Custom Orthotics: To improve leg alignment during walking, reducing unnecessary stress on the hip.
• Activity Modifications: Guidance on avoiding movements that worsen symptoms and safely returning to your usual activities.