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Knee pain is one of the most common complaints among runners and walkers, affecting everyone from beginners to seasoned athletes. While often referred to broadly as “runner’s knee,” this discomfort is not a single condition but rather a collection of issues that arise from how the knee responds to repeated stress.
Understanding why knee pain develops and how treatments like osteopathy can help offer a clearer path to recovery and long-term prevention.
This article will look at the common causes of knee pain, and how osteopathy can help you get back running in no time.
The knee is a hinge joint designed to provide both stability and mobility in your leg. It connects the thigh bone (femur) to the shin bone (tibia) and works closely with surrounding muscles, tendons, and ligaments to control movement.
During walking, the knee supports body weight with every step. When running, the forces through the joint increase significantly, often two to three times body weight depending on speed and terrain.
Over time, this repeated loading places stress on the structures of the knee, especially if other parts of the body are not sharing the load effectively.
One of the biggest contributors to knee pain is doing too much, too soon. Rapid increases in distance, intensity, or terrain such as adding hill sprints or speed work can overload the knee joint. This is most common in those who are new to running and either don’t have the right technique or go too hard too early.
When tissues like cartilage, tendons, or ligaments are repeatedly stressed without enough recovery, irritation and pain develop .
Even walkers can experience this if they suddenly increase their step count or pace, particularly on hard surfaces.
The knee does not work in isolation. It relies heavily on surrounding muscles, the quadriceps, hamstrings, and glutes to control movement and absorb shock. Weakness or imbalance in these muscles can lead to poor tracking of the kneecap (Patellofemoral pain syndrome) or increased strain on certain structures.
Weak hip muscles can contribute to conditions like iliotibial band (ITB) syndrome, which causes pain on the outside of the knee.
How you walk or run matters. Subtle issues in running or walking form such as overstriding, excessive inward knee movement, or poor foot alignment can increase stress on the knee.
Biomechanical problems often develop due to a combination of factors, including muscle weakness, fatigue, or structural differences. Over time, repeated stress from poor movement patterns can lead to irritation in the knee joint.
Shoes that are too tight or too big or are worn out do not provide appropriate support and can alter how forces are distributed through the leg. A common issue with shoes is inadequate arch support that may lead to overpronation (the foot rolling inward), which can increase stress on the knee.
On the flip side, consistently walking or running on hard or uneven surfaces can increase joint loading and contribute to discomfort.
Many common conditions fall under the term of “runner’s knee,” including:
These conditions all have one thing in common, they arise from repeated stress combined with factors like weakness, poor control, or overload.
Although walking is a low impact activity, it can still cause knee pain especially when combined with:
In some cases, pain behind the knee may also relate to muscle strain, cysts, or joint degeneration.
A great way to understand knee pain is through the concept of load versus capacity. “Load” refers to the stress placed on your knee, such as distance, speed, or terrain, while “capacity” describes your body’s ability to tolerate that stress, including strength, mobility, and recovery.
Knee pain often develops when load exceeds capacity. This helps explain why two people can follow the same training program, yet only one develops symptoms. Their individual capacities are different.
At Hobsons Bay Osteopathy, we treat a range of sports injuries in Newport, and our team will help you get back to doing what you love.
Osteopathy is a form of manual therapy that focuses on the relationship between the body’s structure and function. Osteopaths assess how the entire body moves not just the painful area and aim to restore balance through hands-on treatment and exercise advice.
For runners and walkers with knee pain, osteopathy offers a holistic and individualized approach.
Rather than focusing solely on the knee, our osteopaths examine the entire kinetic chain, including:
This is important because knee pain is often a symptom of an issue elsewhere else in the body. Limited ankle mobility or hip weakness can alter knee mechanics and contribute to pain.
By identifying these underlying factors, osteopaths target the root cause of the pain rather than just the symptoms.
Osteopathy is the focus on how the skeleton, joints, muscles, nerves, circulation, connective tissue and internal organs function as a holistic unit. Here at Hobsons Bay Osteopathy our osteopathic treatment may include:
These techniques can help reduce pain, improve circulation, and restore normal movement patterns in the affected area.
While manual therapy alone is not a complete solution, it can create the conditions needed for recovery, especially when combined with exercise.
Since movement patterns play a key role in knee pain, osteopaths often assess how you walk or run as part of a comprehensive evaluation. Small adjustments such as modifying cadence, shortening stride length, or improving posture can significantly reduce stress on the knee and improve overall efficiency.
Better hip control during running can limit inward knee movement and help relieve patellofemoral pain. Addressing these issues early not only eases symptoms but can also reduce the risk of ongoing irritation or recurrence over time.
Exercise is key to long-term recovery. Our osteopaths typically prescribe targeted strengthening programs focusing on:
Research supports strengthening both the knee and hip muscles as a key component in treating common knee conditions like patellofemoral pain .
These programs are progressive, meaning they gradually increase in difficulty to rebuild the body’s capacity and prevent recurrence.
A big part of osteopathic care is helping patients understand how to manage their activity levels. This includes:
Education helps individuals to avoid the “boom and bust” cycle, where pain improves with rest but returns once activity resumes.
Our team may also look broader lifestyle factors that influence how your body responds to load and recovery, including:
These factors can significantly affect how well the body adapts to physical stress. Poor sleep or high stress can reduce recovery capacity, while lower fitness levels may increase fatigue during activity.
A common myth is that running damages the knees. In reality, research suggests that recreational running does not increase the risk of knee osteoarthritis and may even support joint health when done appropriately.
The issue is not running or walking itself, but how these activities are performed. In many cases, poor preparation, excessive training load, and lack of strength are the underlying contributors to pain.
When the body is not properly conditioned or is exposed to more stress than it can handle, tissues become more vulnerable to overload. Over time, this imbalance between demand and capacity can lead to irritation, discomfort, and injury.
Whether you are a runner or a walker, there are many ways that can help you reduce the risk of knee pain:
Knee pain in runners and walkers is common, but it is rarely random. It is usually caused by a combination of overuse, muscle weakness, biomechanical issues, or training errors, all of which contribute to the balance between load and capacity.
Our osteopaths begin with diagnosing and identifying the issue to ensure you receive the best possible care, rather than just treating the surface-level symptoms. Techniques such as myofascial release, massage and dry needling are used to restore the body’s structure and balance, prompting it to heal itself.
Prevent your knee pain from potentially becoming debilitating by seeking early intervention from Hobsons Bay Osteopathy. Simply contact our friendly team today on 03 9399 9441 or make a booking online to treat your knee pain.
Osteopathy is a form of manual therapy focusing on the intricate relationship between the structure of the body and the way it functions.
It places a strong emphasis on how the skeleton, joints, muscles, nerves, circulation, connective tissue, and internal organs work together as a holistic unit. Applying an understanding of this connection, osteopaths aim to support the body’s natural ability to heal, move, and function.
Osteopaths are government-registered healthcare practitioners who complete a minimum of five years of university training, including at least 320 hours of mandatory clinical placements and internship. Their studies cover anatomy, physiology, pathology, general medical diagnosis, and osteopathic techniques.
As primary healthcare professionals, osteopaths are trained to recognise conditions that may require medical referral. They are also qualified to perform comprehensive assessments of the musculoskeletal, cardiovascular, respiratory, and nervous systems.
Through skilled assessment, diagnosis, and hands-on treatment techniques, osteopaths aim to identify areas of dysfunction in the body and support its natural healing processes.
Osteopathy is widely accessible within the Australian healthcare system. Most osteopathic treatments are eligible for rebates through private health insurance, making ongoing care more affordable for many patients.
In some cases, osteopathic services may also be accessed through Medicare under the Enhanced Primary Care (EPC) Plan, subject to eligibility and referral.
Osteopathy plays an important role in sports injury recovery by addressing both symptoms and the underlying contributing factors. Treatment may help to:
By taking a whole-body approach, osteopathy also helps identify and address compensation patterns, where other areas of the body take on additional strain to make up for the injured region.
Osteopathy is suitable for people of all activity levels, from elite athletes to those who simply want to stay active and pain-free. It is commonly used to help manage a range of musculoskeletal conditions, including:
If you are experiencing persistent discomfort, reduced mobility, or recurring injuries, osteopathy may provide a safe and effective approach to supporting recovery and improving functionality.
