Knee pain - Alba Physiotherapy can help get you mobile

Knee Pain

How to Stop Nagging Knee Pain That Affects HOW You Walk and Move, AND What You Can and Can’t Do, on a Daily Basis, Without Taking Painkillers, Getting Steroid Injections, Going for Surgery and Without Having to Wear a Brace.

The big Questions we get asked about knee pain are

"Why Is This Happening To Me?"

Most people have exhausted all options as to Why in order to know what to avoid.. but it still doesn’t get answered and More often

"Why do I still suffer with Knee Pain after 6 months (Maybe More) and I have tried things to help"

Another scenario we see regularly is that you have tried pain killers and ‘Rest’ to ‘see how it goes’. Some of our patients have followed these guidelines completely! But have found that often 6 weeks later, they return to the Doctor as it hasn’t gotten any better. We have patients who have then used stronger pain killers, MORE rest, Different Pain killers, less rest and so on! They've found themselves in a horrible cycle of pain, frustration and quickly feeling like they have run out of options. It is no surprise why so many people aged 40+ are suffering on with long term, chronic Knee pain issues.

Does this sound Familiar to what’s happened to You?

Unfortunately, in today’s world, we have an abundance of information making it too easy to get confused. Add to the fact that you will have been told different things, by different people. Unfortunately, not all of it is either TRUE or HELPFUL. 

A lot of our patients who suffered from Chronic Knee Pain were tormented with the fear of what caused it. They are plagued with the nagging worry that it is caused by ‘a lifetime of abuse with previous activities or jobs’ and that ‘it will eventually lead to an operation’.

If you don’t know what the right thing to do for this, and often you have tried and followed several bits of advice…. Knee pain can be really confusing and frustrating. It creeps into every aspect of your life. Sadly, it often adds to those feelings of ‘hopelessness’ and ‘frustration’ making the list even longer of things that ‘just didn’t work for you’. We see many patients who feel they need to ‘accept and put up with their pain’ as it’s here forever. They have reduced the amount they walk as the limp was causing back pain and the other knee to get sore. They don’t even contemplate getting back to running or football, and avoid picking things up from the floor in case they can’t get back up.

Do You Ever Feel This Way?

If You’re Currently living with and Suffering from Knee Pain, go through this quick check list to see if any of these reasons are causing your Knee Pain to last longer:

  • 1. You thought and hoped it would just go away on its own
  • 2. You have gone to the GP’s often a few times. Tried to Rest and taking the painkillers. But it’s hard to rest and although the pain killers helped for a short while, your Knee pain was just as bad when they wore off and Knee pain struck again. …. Added to that just made you feel horrible so you couldn’t keep taking them all the time.
  • 3. A friend, family member or even a therapist told you that EVERYBODY gets Knee Pain, especially when you are ‘getting older’. Told that you should do what they did, just accept it and get on with it.
  • 4. You have tried other sports Therapists, Physios, and complimentary techniques but nothing they could do or advice seemed to help
  • 5. Having tried exercises from the internet and even tried going to a personal trainer, but those exercises made your Knee pain worse
  • 6. You tried to Rest as you hadn’t been able to give that a proper go when you were told to initially. It ended up making your Knee even more stiff and more tight!!
  • 7. You’ve tried a few ‘massages’, some very painful and some relaxing- all of which you thought should help as no pain no gain…. but they didn’t do anything to fix it in the long term…

We'd love to hear from you...

If any of these happened to you- we would love to hear from you by inviting you to book a call to chat with one of our Knee pain physios at our Inverness Physiotherapy Clinic to find out what you can do to finally help your Knee. The great thing about trying things that haven’t worked, (and we forget about this positive), is that you are one more step closer to finding out the thing that does work! We see this ALL the time, we cut the steps out and get onto helping you feel a lot better.

Click below to book a call with our Knee Pain Physio to get some solid advice over the phone. At Alba Physiotherapy, it is our passion to help people in pain and discomfort, get back to the live they loved to lead. This call is complimentary with no obligation to book appointments. We want to help you make the right decision about what to do next that’s best for you.

What can I do to get rid of MY Knee Pain as Quickly as possible?

Here’s 4 things to try today:

  • 1. Firstly, we get caught in a cycle where we can’t decide about getting help. You have tried things; they haven’t worked so patients often find themselves living with Knee issues and just hoping it will go away. We put off deciding about getting help and suddenly feel ourselves 6 months down the line, nothing has changed except how much you have to watch what you do. It’s important to make a decision about getting help, today.
  • 2. Next, and most importantly…. If you’re going to try exercises- get the RIGHT exercises! Doing the Right Exercises, at the RIGHT time can help to reduce your Knee Pain, get you moving more freely AND helping to PREVENT your Knee getting worse, and causing other joints to get sore. It is worth noting at this point, there are some cases where exercises are NOT what you need depending on your stage of Knee problems. Speak to your Physiotherapist to find out what you should or even shouldn’t be doing.


  • 3. Avoid sitting for long periods of time. Ever tried to get out of the car after a drive down the A9, getting up from the sofa after watching a good movie? Motion is Lotion!! Rest, and most especially sitting for long periods of time makes your Knee feel stiff and tight. This can be even more amplified if you cross your legs, or ‘side sit’. The right advice on how to combat this for better posture, along- side hands-on treatment can get you back healthy and active again as quickly as possible. It is also imperative to tackle any compensatory issues that have been caused by general day to day movement to avoid over using your knee.…any compensatory mechanisms need to be ironed out.
  • 4. Get physiotherapy that includes lots of treatment options including ‘hands-on’. Physio Is proven to help people who suffer from Knee Pain. At Alba Physiotherapy, it is one of the TOP problems we see DAILY. Does your Knee Pain affect how you live your life, your job? Do you struggle to find Quality activities you can do with your friends and family? Physio can help get you back to living life, the way you want to as soon as possible.

Find out more?

If you would like to know how Alba Physiotherapy in Inverness can help you get Your Knee, Back on Track, we would love you to join us for a Free Discovery Visit. This is a 20-minute consultation with a Knee Pain Physiotherapist to discuss your Knee issues and the impact it is having. It is ideal for someone who is nervous about coming to Physio, is unsure whether this is the right option for you AND you want to find out what is wrong- with no obligation, no cost or commitment to further treatment. Our goal at Alba Physiotherapy is to get you back quicker. If we think that Physio is NOT right for you, we will tell you.

Here Are some of the Things our Patients with Knee Pain have reported that we have done for them within a few sessions

  • "Why I first came to Alba Physio I felt it was my last hope. I was on the waiting list for orthopaedics but was unsure what they were going to offer me apart from an operation and surgery. The X-ray showed a few things, but not enough to explain the pain I was regularly getting in my knee, and by the time I saw the physios, I was also getting Back pain AND my other knee decided to kick off as well. After the first session, I felt so relieved AND my knee and back felt better. I learned about what was actually happening, why it happened AND most importantly for me How to get back out on the golf course. Wish I had come sooner and tell everyone I meet that is suffering to get it sorted, Why wait?"
  • "I thought I had run out of options, and had accepted that without even fully realising. Wish I had come sooner, even to learn and see that there is hope, it’s just getting on the right track that is key. I found out the root cause within 20 minutes of going to Alba Physio."

Don't put up with knee pain and stiffness...

  • "I never realised how much I was putting up with the pain and stiffness. Being zapped of energy, finding I was reaching my tolerance limit regularly throughout the day. My sleep was affected which I just took as normal with pain- Within a session, I saw the difference it was having in my life and how it’s hard to know what it’s like to live without pain, until you have a decrease in pain!!!"
  • "I used to try exercises, rest, everything. It wasn’t until I went to Alba Physiotherapy that I realised I needed to resolve how my body compensated for my pain, which was years in the making, to get the full benefit out of all things I was meant to be doing"
  • "I thought before I went to Alba Physiotherapy my only options left were steroid injections or failing I'm so glad I found out, before it was too late, that there are far more options that this!"
  • "It’s amazing how great it is to bring the dog for a walk, across uneven ground, and NOT suffer for it. My dog’s delighted and I can’t be happier! Its only when you get it back do you realise what you were missing!"

If you would like to know more and enquire about Cost and Availability we have at Alba Physiotherapy, please click the button below and fill in a short form:

What Other People Are Saying About Alba Physiotherapy

"Even just walking down to hang out the washing and stuff like that, it was sore all the time... I thought it would get better the more walking I did, but it didn't"



"I was waking up like seven times through the night which was really debilitating because the most minor movement would wake me, it was so uncomfortable"



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