Stiff, sore or aching knees? Knee pain causes and treatment

Women with knee pain considering knee replacement surgery


Published July 2026
Expert contributor: Michelle Strother, WA Chair of Australian Physiotherapy Association Occupational Health Group
Words by Sabrina Rogers


Knee pain can affect everything you do. Discover common knee pain causes and how to manage it effectively.

Knee injuries are common, and knee pain affects around one quarter of Australian adults. Many assume it’s just a normal part of playing sport, getting older or working on your feet, but pain or injury shouldn’t be ignored.

Addressing it early can prevent it from becoming a serious or recurring issue. Knee injuries can increase the risk of knee osteoarthritis (OA), a condition that gradually causes pain, stiffness and swelling in the knee joint. The Australian Physiotherapy Association says around 50% of people who experience a serious knee injury will develop knee OA within 10 years.

So if you’ve ever experienced knee pain when bending, running or just day-to-day, here’s what you need to know about knee pain causes, prevention and treatment.

Common knee pain causes

There are several possible causes of knee pain. These can be divided into three main categories.

Acute injuries

An acute injury happens suddenly, usually from a fall, twist or blow to the knee at work or while playing sport. They can include:

  • Hyperextended knee: This happens when your knee is bent backwards beyond its normal range of movement. 
  • Sprained or torn knee ligaments: Anterior cruciate ligament (ACL) and posterior cruciate ligament (PCL) injuries are common examples.
  • Torn cartilage: A torn meniscus, which is a pad of cartilage that absorbs shock in the knee, is a common type of knee cartilage injury.

Overuse injuries

Overuse injuries happen over a longer period of time, usually when you do the same motion too often at work or during physical activity. They can affect your muscles, tendons, bones, ligaments or nerves.

Conditions such as runner’s knee (pain around the kneecap – or patella) and jumper’s knee (pain in the tendon below the kneecap) are common among people who overuse their knees.

Arthritis

There are two main forms of arthritis in the knee:

  • Osteoarthritis: This is the most common type of joint disease. It mainly affects people who are older, overweight or who have had previous knee injuries. It used to be believed that osteoarthritis was due to ‘wear and tear’ of the cartilage and that exercise would make it worse. But recent research has shown it’s a disease that affects the whole joint and physical activity can help manage symptoms.
  • Rheumatoid arthritis: Causing inflammation in the knee joints, rheumatoid arthritis often affects people at a younger age than osteoarthritis.

First aid for knee injuries

If you injure yourself and experience pain and swelling at the knee, Michelle Strother, WA Chair of the Australian Physiotherapy Association Occupational Health Group, recommends the following steps for the first two to three days:

  • Stop work or activities that aggravate the pain.
  • Keep moving gently if comfortable.
  • Use ice to temporarily numb the pain if needed.
  • Apply a firm compression bandage around the knee.
  • See a doctor if pain persists.

When should you seek professional help for knee pain?

“If your knee is causing you persistent or severe pain, or it’s impacting your ability to work or function, you should seek help,” says Michelle.

“See your GP if your knee is very inflamed or very hot, or if you have other symptoms such as a fever. If your symptoms aren’t as severe, you can self-refer to a physiotherapist if you prefer. Physios are exceptionally well trained in assessing knee pain. They’ll redirect you to your GP, if necessary, or give you an immediate knee pain treatment and management plan.”

With some RT Health Extras covers, you can access physiotherapy, exercise physiology and other alternative therapies to help manage your knee pain.

While it can be tempting to self-diagnose your knee pain by searching for your symptoms online, it’s always best to see a professional to get an accurate diagnosis.

How can you prevent knee pain?

Try these four evidence-based strategies to help prevent injury and keep knee pain at bay.

1. Exercise regularly

“People often avoid exercise because they think it will make their knee pain worse, but as a general rule, movement is protective,” says Michelle. “But it shouldn’t be extremely high-impact or put the knee in awkward positions, and it should be increased slowly and safely over time.

“Strength training is particularly useful for building strength in the key muscle groups around the knee, including the smaller stabilising muscles, provided the knee is loaded in a well-aligned position.”

Specific exercises for knee pain can help ease discomfort and support your joints. Remember to warm up before exercising and cool down with a few stretches after.

2. Maintain a healthy weight

“We tend to put on extra kilos as we age, but carrying excess weight can stress our joints,” says Michelle. “Keeping your weight in the healthy range can help avoid knee problems.”

3. Manage knee load at home or on the job

“There are lots of practical workplace interventions you can apply to reduce the load on your knees,” Michelle explains. “You have to look at your movement patterns and positions, and see where you can make changes.

“A carpet layer who is often on their knees or in a low squat position can use knee pads or a kneeling mat and take regular movement breaks. Someone who climbs stairs a lot [for example at a train station] might benefit from reducing unnecessary trips, carrying lighter loads or reorganising tasks to limit repetitive stair use.”

4. Wear supportive footwear

“If you’re on your feet all day or carrying heavy loads, having the right work shoes or boots with shock absorption and arch support for proper alignment can help protect your knees,” says Michelle.

Need help finding the right knee pain treatment?

If you're looking for cover to help support your knee health, our Member Care team can answer any questions you have. Give them a call on 1300 886 123 or get in touch via email to help@rthealth.com.au


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