Knee Pain in Women

Knee pain can make everyday movements feel surprisingly difficult.

Walking up the stairs, getting up from a chair, exercising, squatting down, or keeping up with your children can suddenly become something you have to think about.

Sometimes knee pain starts after an obvious injury. Other times, it develops gradually without one clear moment when something went wrong.

Knee pain is a symptom—not a diagnosis—and there are many possible reasons why it can develop.

At Pelvicare, we take an individual approach to musculoskeletal rehabilitation for women, considering your symptoms, movement, physical demands, lifestyle, and personal goals to determine whether physiotherapy is appropriate for you.

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What Does Knee Pain Feel Like?

Knee pain can affect different areas of the joint and surrounding tissues, and the way it feels can vary from person to person.

You may experience:

• Pain when walking or climbing stairs 

• Pain when squatting, bending, or getting up from a chair 

• Stiffness in the knee 

• Swelling around the joint 

• Pain during or after exercise 

• A feeling of weakness or instability 

• Clicking or catching sensations 

• Pain that comes and goes 

• Difficulty returning to activities you enjoy 

Where your knee hurts can provide useful information, but location alone cannot reliably diagnose the cause.

Knee pain can result from injuries, longer-term joint conditions, or other musculoskeletal problems, which is why persistent symptoms deserve an appropriate assessment. 

What Causes Knee Pain?

There are many possible causes of knee pain.

Depending on your individual circumstances, contributing factors may include:

• An injury or sudden twisting movement 

• Changes in activity or exercise levels 

• Repetitive loading or overuse 

• Muscle weakness or reduced physical capacity 

• Problems affecting the knee joint or surrounding tissues 

• Osteoarthritis and other joint conditions 

• Changes in movement following pregnancy or childbirth 

Sometimes, several factors contribute to knee pain at the same time.

It's important not to assume that every painful knee needs the same treatment—or that every knee pain is caused by “weak muscles.”

A thorough assessment helps determine what may be relevant in your individual situation.

Knee Pain During Pregnancy

Pregnancy can bring significant changes to the way your body moves and manages physical load.

Changes in body weight, activity levels, balance, and physical demands may affect how comfortable certain movements feel. Some women notice knee discomfort during pregnancy alongside back or pelvic pain.

However, not every knee problem during pregnancy is caused by pregnancy itself.

If knee pain is persistent or significantly affecting your ability to walk and move comfortably, an individual assessment can help guide appropriate support.

Related support: Pregnancy Fitness & Safe Exercise

Related support: Pregnancy-Related Back Pain

Related support: Pelvic Girdle Pain

Knee Pain After Pregnancy and Childbirth

Life after having a baby can be physically demanding.

Repeated lifting, carrying, getting up and down from the floor, returning to exercise, and changes in your usual activity levels can all affect how your body responds to movement.

Some women return to activity gradually, while others feel pressure to “get back in shape” before their body feels ready.

Recovery isn't about rushing back to your previous level of fitness. It's about gradually rebuilding physical capacity in a way that makes sense for you.

If knee pain is affecting your return to exercise or everyday activities after childbirth, physiotherapy may help identify appropriate rehabilitation strategies.

Related support: Postpartum Recovery & Rehabilitation

Related support: Postnatal Body Strengthening

Related support: Return to Fitness After Childbirth

Can Physiotherapy Help Knee Pain?

Physiotherapy can be part of the management of many musculoskeletal knee problems.

The approach depends on the cause and nature of your symptoms. For example, therapeutic exercise is a core part of recommended management for knee osteoarthritis, with programmes tailored to the individual's needs and physical function. 

At Pelvicare, we focus on helping you understand your symptoms and improve your ability to move and participate in the activities that matter to you.

Your Assessment May Include:

Understanding Your Symptoms

We'll discuss when your pain started, where you feel it, what makes it better or worse, and how it affects your daily life.

Movement & Functional Assessment

We may assess movements such as walking, sitting, standing, stairs, squatting, or other activities relevant to your goals.

Strength, Mobility & Physical Capacity

We'll consider the physical factors that may be relevant to your individual symptoms and rehabilitation.

Understanding Your Lifestyle & Goals

Your work, exercise routine, family responsibilities, and activities you want to return to all matter when planning rehabilitation.

Individualised Rehabilitation

Where physiotherapy is appropriate, your programme may include education, movement and exercise strategies, and gradual progression based on your needs.

Referral When Needed

If your symptoms suggest that medical investigation, imaging, or specialist care is needed, appropriate referral is an important part of responsible practice.

The goal isn't simply to give you a generic list of knee exercises. It's to help you work towards the activities that matter in your life.

Should You Exercise With Knee Pain?

It depends on the cause and severity of your symptoms.

Pain doesn't automatically mean that all movement is harmful. For many knee conditions, appropriately selected exercise can form an important part of rehabilitation.

However, that doesn't mean you should ignore significant pain, swelling, instability, or symptoms following an injury.

The right question is often not simply “Should I exercise or rest?” but rather:

What type and amount of activity is appropriate for my symptoms right now?

For conditions such as osteoarthritis, clinical guidance supports therapeutic exercise tailored to the individual, including strengthening and general aerobic exercise. 

Knee Pain When Squatting or Using Stairs

Pain during squatting or climbing stairs is a common reason people seek help for knee problems.

These movements place different demands on the knee and surrounding muscles. Your symptoms may be influenced by factors such as physical capacity, joint or soft tissue conditions, recent changes in activity, or movement tolerance.

There is no single exercise or posture correction that explains every case of knee pain with stairs or squatting.

An assessment can help identify which movements are currently difficult and how to gradually work towards improving your confidence and capacity.

Should I Stop Running or Going to the Gym?

Not necessarily—but continuing exactly as before may not always be appropriate either.

If knee pain began during running, gym training, or another activity, it can be useful to look at changes in training volume, intensity, recovery, and how your symptoms respond to activity.

A gradual and individualised return to exercise is often more useful than either:

❌ Completely avoiding all movement indefinitely

or

❌ Forcing yourself through significant symptoms

The right approach depends on what is causing your knee pain and how your symptoms are progressing.

If pain persists after stopping or modifying an activity, professional assessment can help guide your return. 

Is Knee Pain Connected to the Pelvic Floor?

Not usually as a direct cause-and-effect relationship.

It would be inaccurate to tell someone that knee pain is caused by a weak pelvic floor.

However, the body doesn't move in isolated parts. Pregnancy, postpartum recovery, changes in activity, back or pelvic symptoms, and overall movement patterns can all influence a person's physical function.

At Pelvicare, pelvic health factors may be considered when they are genuinely relevant to your overall symptoms—not used as an explanation for every musculoskeletal problem.

Good healthcare starts with asking the right questions, not forcing every symptom into the same diagnosis.

Do I Need a Scan for Knee Pain?

Not always.

The need for imaging depends on your symptoms, clinical assessment, and whether the result is likely to change your management.

A scan or X-ray can sometimes provide useful information, particularly after significant injury or when a specific condition is suspected. However, imaging is not automatically required for every painful knee.

If your symptoms suggest that further investigation is appropriate, you should be guided towards the relevant medical care.

When Should You Seek Medical Help for Knee Pain?

Many episodes of knee pain improve with appropriate care and time, but some symptoms require prompt medical assessment.

Seek urgent medical advice if:

• You cannot put weight on your leg or walk properly 

• Your knee is badly swollen or has changed shape 

• Your knee becomes hot, red, and painful 

• You have a high temperature or feel generally unwell alongside knee symptoms 

• Your knee locks, repeatedly gives way, or you cannot move it normally 

• You experience severe pain following a fall, twist, or other injury 

These symptoms may indicate an injury or medical condition that needs assessment beyond routine rehabilitation. 

Don't try to “exercise through” a potentially serious injury.

When Should You See a Physiotherapist for Knee Pain?

A physiotherapy assessment may be helpful when:

• Knee pain is affecting your daily activities 

• Your symptoms keep returning 

• You're struggling to return to exercise 

• Pain is affecting your confidence with movement 

• Your symptoms aren't improving as expected 

• You want guidance on safely rebuilding strength and physical capacity 

Physiotherapy may be one part of your care. Depending on your symptoms, medical assessment, medication, imaging, or specialist treatment may also be appropriate.

Knee Pain and Returning to Fitness

Knee pain can make people lose confidence in exercise.

You may start avoiding squats, running, walking long distances, or going to the gym because you're worried about making things worse.

But rehabilitation isn't always about finding one “perfect” exercise.

It's about understanding your current capacity and gradually building towards the activities you want to return to.

Whether your goal is keeping up with your children, walking comfortably, returning to the gym, or getting back to a sport you enjoy, your rehabilitation should be built around your individual goals.

Related support: Return to Fitness After Childbirth

Related support: Postnatal Body Strengthening

Frequently Asked Questions

What is the most common cause of knee pain?

Knee pain can have many possible causes, including injuries, overuse, and longer-term conditions such as osteoarthritis. The most likely cause depends on factors such as your age, symptoms, medical history, and how the pain began. 

Why does my knee hurt when I walk?

Pain while walking can have several causes involving the knee joint or surrounding tissues. If the pain is persistent, worsening, or affecting your ability to walk normally, an assessment can help determine the appropriate next step.

Can physiotherapy help knee pain?

Physiotherapy may help with many types of musculoskeletal knee pain through individualised rehabilitation, including education and therapeutic exercise where appropriate. The best approach depends on the underlying condition and your individual symptoms.

Should I exercise with knee pain?

Appropriate movement and exercise can be beneficial for many knee conditions, but the type and amount should depend on your symptoms. Significant swelling, instability, severe pain, or pain following an injury should be assessed rather than ignored.

Why does my knee hurt when I squat?

Squatting places load through the knee and surrounding muscles. Pain can have different causes, including changes in physical capacity, activity levels, or conditions affecting the joint and surrounding tissues. An assessment can help identify relevant factors.

Can pregnancy cause knee pain?

Pregnancy can change physical demands and activity patterns, which may contribute to musculoskeletal discomfort. However, persistent knee pain during pregnancy should not automatically be assumed to be caused by pregnancy alone.

Move With Confidence Again

Knee pain can make you question movements you once performed without thinking.

You may hesitate before taking the stairs, avoid exercising, or worry every time you feel discomfort in your knee.

But you don't need to navigate recovery by guessing which exercise to try next.

At Pelvicare, we take an individual and women-centred approach to musculoskeletal rehabilitation, considering your symptoms, physical demands, pregnancy and postpartum experiences where relevant, and the goals that matter to you.

And when your symptoms need medical or specialist assessment, recognising that is part of responsible care.

Take the First Step Towards Moving With More Confidence

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This information is intended for general educational purposes and does not replace individual medical advice, diagnosis, or treatment. Severe, sudden, worsening, or unexplained knee symptoms should be assessed by an appropriately qualified healthcare professional.