Knee pain: common causes and general self-care
Why knees become sore, including pain around the kneecap, what tends to contribute and the warning signs that need prompt assessment.
Knee pain is common in people of all ages. One of the most frequent forms in active people is pain around or behind the kneecap, often called runner's knee, though it affects many who do not run. Knee pain can also come from wear and tear changes, or from injury to the ligaments or cartilage.
When to get urgent help
Go to A&E or call 999 if you have any of these. They can be signs of a fracture, infection, blood clot or other emergency.
- A limb that looks deformed, or a joint that you cannot move or put weight on after an injury
- A cold, pale or numb foot or hand after injury
- A hot, red, swollen joint with a high temperature
- A painful, swollen, warm calf, with or without breathlessness or chest pain
What it can feel like
- An ache around or behind the kneecap, often when going up or down stairs, squatting or after sitting for a long time
- Pain that builds during or after running, cycling or hill walking
- Stiffness or achiness after rest
- Occasional clicking or grinding that is not painful
Common contributors
- Sudden increases in running, hiking or training load
- Changes in footwear, surface or routine
- Wear and tear changes in the joint, which become more common with age
- Muscle weakness or imbalance around the hip and knee
- Past injury to the ligaments or cartilage
General self-care
These are general comfort measures many people find reasonable. They are not a treatment plan, and what suits one person may not suit another.
- Reduce the activities that clearly aggravate the knee for a short time and keep moving with comfortable alternatives such as swimming or cycling
- Return to running or sport gradually, increasing load in small steps
- Ice can feel comfortable after activity if the knee is sore or a little swollen
- Wear supportive, well-fitting footwear
- If you use over-the-counter pain relief, follow the packet instructions or ask a pharmacist
When to see your GP
See your GP promptly, or call NHS 111, if you have any of the following:
- Pain after a significant injury, fall or twist
- Pain that is constant, severe or getting worse, or wakes you at night
- Unexplained weight loss, fever or feeling generally unwell with limb pain
Consider seeing your GP if:
- Knee pain after a twist or injury with a feeling of giving way, locking or a pop
- A swollen knee, or a knee that you cannot put weight on or fully straighten
- A hot, red, swollen knee, especially with a fever
Where an osteopath fits in
There is limited good-quality research showing that hands-on treatment changes the course of knee pain, so I do not claim that osteopathy treats it.
What an osteopath can usefully do is assess the knee together with your hip, ankle, foot and lower back, look at what load changes preceded the pain, and guide a graded strengthening programme, which is the best-supported approach for most kneecap-related and tendon-related knee pain. For knee osteoarthritis, hands-on treatment may be used as an adjunct to exercise and education. If the assessment suggests you need your GP, a physiotherapist or a specialist instead, I will tell you.
If you would like your symptoms assessed, you are welcome to book an appointment. Osteopathic care is not right for everyone, and if something needs medical attention first, I will tell you.
Common questions
Why does my knee hurt going up and down stairs?
Pain at the front of the knee on stairs is commonly patellofemoral pain, an overload of the structures around the kneecap. An NHS trust leaflet says improvement is gradual and significant improvement may take up to 12 weeks of exercise.
When should I worry about knee pain?
The NHS says to contact NHS 111 if the pain is severe, you cannot bear weight on the knee, it is badly swollen, or you have a fever with redness or heat. A knee that locks or gives way after a twist also needs assessment.
Free 5-minute exercise sheet
A simple, printable sheet of gentle exercises and stretches, about five minutes a day, based on NHS physiotherapy leaflets. It is general information, not a personal treatment plan, and it is not suitable if you have any of the urgent signs listed above.
Sources and further reading
Links open in a new tab. Sources were checked in October 2026.
Related guides
This page is general information to help you understand common aches and pains. It is not medical advice and cannot diagnose your problem. If you are worried about your symptoms, please speak to your GP or call NHS 111.