%20(4).png)
Introduction
For Gold Coast residents, an active lifestyle is part of the local culture—whether you’re running through coastal parks, hiking in the hinterland, or playing a friendly game of footy with mates.
Yet, knee pain can quickly interrupt these pursuits, leaving you frustrated and less mobile.
This comprehensive guide explores the common causes of knee pain and how evidence-based physiotherapy can restore comfort, strength, and confidence.
From manual therapy and tailored exercises to expert biomechanical assessments, we’ll show you how physiotherapy sets you on the path to long-term relief.
We’ll also highlight Queensland Physio Group’s (QPG) personalised approach, ensuring you can return to the activities you love with renewed energy and resilience.
Understanding Common Causes of Knee Pain
Knee pain isn’t one-size-fits-all. Different conditions arise from varied causes and affect people in distinct ways.
Recognising these conditions helps you make informed decisions about treatment and prevention.
1. Runner’s Knee (Patellofemoral Pain Syndrome)
What It Is: Runner’s knee describes pain around or behind the kneecap. It’s often linked to overuse, muscle imbalances, and poor tracking of the patella.
Why It Happens: Running, especially on uneven surfaces like beach trails or steep hinterland hills, can strain the knee joint if your gait or muscular support isn’t optimal. Tight quads, weak glutes, or collapsed foot arches can all contribute.
Common Symptoms:
Aching pain around the front of the knee
Discomfort after prolonged sitting (the “theatre sign”)
Worsening pain when climbing stairs, squatting, or running downhill
2. Meniscus Tears
What It Is: The menisci are two cartilage discs within the knee joint that cushion and stabilise. Tears can occur from sudden twists or degenerative changes over time.
Why It Happens: Pivoting sports like tennis or netball, as well as abrupt direction changes, can cause acute meniscus tears. Age-related wear-and-tear can also lead to degenerative tears, even with lower-impact activities.
Common Symptoms:
Sharp pain, swelling, and stiffness
Catching or locking sensation in the knee
Difficulty fully extending or bending the leg
3. Osteoarthritis
What It Is: Osteoarthritis (OA) is the gradual wearing down of cartilage, leading to reduced joint space and friction within the knee.
Why It Happens: Age, previous injuries, genetics, and consistent high-impact activities can all contribute. While OA is common among older adults, even younger individuals may experience early onset if they’ve had knee trauma or repetitive strain.
Common Symptoms:
Morning stiffness easing after gentle movement
Aching pain worsened by activities like walking or standing for long periods
Difficulty squatting, kneeling, or descending stairs
How Physiotherapy Addresses Knee Pain
Physiotherapy offers holistic, non-invasive strategies to alleviate knee pain and enhance mobility.
By treating underlying causes—not just symptoms—physiotherapy helps ensure lasting improvement.
1. Manual Therapy & Joint Mobilisation
Skilled physiotherapists use hands-on techniques to improve joint mobility and reduce tension in surrounding muscles and ligaments.
Gentle mobilisations help the knee move more smoothly, decreasing pain and stiffness.
This is particularly beneficial for conditions like OA, where joint spaces may have narrowed, and for releasing soft tissue restrictions that aggravate runner’s knee.
2. Strength & Stability Exercises
Targeted exercises strengthen the muscles supporting the knee—primarily the quadriceps, hamstrings, glutes, and calves.
Building balanced strength eases pressure on the joint, improves alignment, and reduces the risk of recurrent injuries.
For instance, a surfer recovering from a meniscus tear might incorporate single-leg balance exercises or controlled squats to restore stability.
3. Taping & Bracing Techniques
Properly applied kinesiology tape or braces can help realign the kneecap, offload strained tissues, and provide a sense of security during activity.
While not a permanent solution, taping offers immediate relief, enabling you to continue exercising and healing without further aggravation.
4. Biomechanical Assessments & Gait Analysis
Identifying biomechanical faults is key to preventing knee pain. Your physiotherapist may analyse your running form, foot strike, or cycling posture.
Adjusting stride length, footwear, or bike setup can significantly reduce stress on the knees.
These insights are invaluable for Gold Coast runners who aim to optimise their performance on coastal tracks and forest trails.
Gold Coast Activities & Knee Health
Living in the Gold Coast means having countless opportunities to stay active. However, not all activities place equal demands on your knees:
Running & Jogging: Frequent runners benefit from proper running form, gradual mileage increases, and cross-training to maintain balanced muscle strength.
Hiking in the Hinterland: Steep inclines, uneven terrain, and long distances can challenge knee stability. Physiotherapy helps by preparing your body with progressive loading, ankle stability drills, and careful route planning.
Sports (Netball, AFL, Tennis): Rapid direction changes and jumping can put immense strain on the knees. Strengthening exercises, agility drills, and flexibility work help athletes compete confidently, knowing their knees are well-supported.
By investing in knee health, you ensure that the region’s natural beauty and sporting opportunities remain accessible and enjoyable.
QPG’s Tailored Treatment Plans & Success Stories
Queensland Physio Group recognises that every individual’s knee pain is unique.
Our physiotherapists develop personalised plans that consider your lifestyle, goals, and current level of function.
1. Comprehensive Assessments
We start by understanding your daily routine, athletic pursuits, and pain triggers.
Through detailed examinations, we pinpoint the underlying causes—be it muscle imbalances, joint restrictions, or technique flaws.
2. Structured Rehab Programmes
Your physiotherapist will design a progressive exercise regimen targeting your specific needs.
This might involve glute activation drills, squats with correct form, or step-down exercises to improve control during downhill running.
Each phase builds upon the last, ensuring steady, sustainable progress.
3. Ongoing Support & Reassessment
We track your improvements over time, making adjustments as necessary.
Whether you’re an office worker aiming to return to morning runs or a seasoned trail runner looking to set a new personal best, we remain your partner in recovery.
With QPG’s support, you’ll find renewed confidence in your knee’s ability to handle the demands of daily life and sports.
Success Story: A Local Runner’s Comeback
"As a competitive runner who is steadily increasing in speeds and subsequent goal setting, I can't speak highly enough about Queensland Physio Group.
Over the past 2.5 years, I've been working with Josh, who's ultra-tailored rehab methods and ongoing strengthening program have been pivotal in my expedited recovery from, what I thought, were some truly 'unique' injuries.
From my first session with working with Josh, what was obvious was his extreme depth of knowledge surrounding sports rehabilitation and diagnosis.
Josh puts a real emphasis on not just simply offering his treatment plan, but will happily take the time to break down each step and give evidence based reasoning to why he considers it the best way forward - nothing is programmed perfunctorily.
This extra attention to detail really helped me to feel comfortable, listened to, and even optimistic about my rebuilding phase!
If you're in need of a Diamond standard physiotherapist, Josh at Queensland Physio Group is the one." - George.G - Google Review
Frequently Asked Questions
Q: How long does it take to see improvements in knee pain with physiotherapy?
This depends on the cause and severity of your condition. Some clients experience relief within a few weeks, while more complex issues or long-standing problems may require a few months of consistent work.
The key is following your physiotherapist’s guidance and performing prescribed exercises regularly.
Q: Do I need a referral to see a physiotherapist for knee pain on the Gold Coast?
In most cases, you can book directly with a physiotherapist. Check with your private health insurer or GP for any specific requirements, but many clients seek physiotherapy as a first-line approach to knee pain relief.
Q: Can I still exercise while undergoing physiotherapy?
Yes, under guidance. Your physiotherapist will suggest modifications or alternative activities that maintain fitness without aggravating your knee.
Controlled exercise is often a crucial part of the healing process.
Q: Will physiotherapy help prevent future knee injuries?
Absolutely. Physiotherapy identifies and addresses biomechanical issues and muscle imbalances, reducing the risk of re-injury.
By improving strength, flexibility, and technique, you create a robust foundation for ongoing joint health.
Q: Is knee pain inevitable as I age or increase training loads?
Not necessarily. While wear-and-tear can accumulate over time, proactive measures like proper strength training, regular stretching, and professional guidance significantly lower the risk of chronic knee problems.
Ready to Reclaim Your Active Lifestyle?
Don’t let knee pain stand between you and the activities you love.
Queensland Physio Group’s experienced physiotherapists are here to guide you toward lasting relief and renewed mobility.
We understand the demands of Gold Coast living and work closely with you to develop strategies that fit your goals—whether that’s running along scenic coastal paths, exploring the hinterland’s hiking trails, or simply moving through daily life without discomfort.
Five Convenient Locations Across the Gold Coast:
Worongary: Serving the Hinterland community with specialised services and ample parking.
Oxenford: Ground-level access, modern facilities, and convenient for northern residents.
Coombabah: A friendly environment in a growing corridor, offering focused care and support.
Robina: Centrally located with easy access to shopping and community facilities.
Mt Tamborine: A peaceful mountain setting with programmes tailored to your needs.
Opening Hours to Suit Your Schedule:
Monday to Friday: 8AM to 6PM
Saturday: 8AM to 12PM (Worongary & Oxenford clinics)
Early morning appointments available to help you start your day strong.
Ready to Begin?
Call: 07 5522 9333
Book Online: www.qldphysiogroup.com.au
Reclaim your active Gold Coast lifestyle—contact Queensland Physio Group today and take the first step toward knee pain relief, improved strength, and the freedom to move comfortably wherever life takes you.
Comments