Knee Pain in Sport: When to Rest & When to See a Physio

How to tell if your knee pain is minor or a sign of a serious injury.

It starts with a twinge. A sharp discomfort when landing from a jump, a dull ache after a sprint, or stiffness when climbing stairs post-game. Many athletes and active individuals experience knee pain, but the challenge lies in distinguishing normal muscle soreness from a serious injury. Some push through the pain, hoping it will subside, while others fear the worst and avoid movement altogether.

Knee pain is one of the most common complaints among people who exercise regularly, yet many don’t know when to rest, modify activity, or seek professional help. Understanding the difference between minor strain and a potential long-term injury can be the key to staying in the game and preventing further damage. So, when is knee pain just part of the sport, and when should you see a physiotherapist?

Knee Pain in Athletes

Being active is great, but repetitive movements, muscle imbalances, and improper mechanics can lead to common injuries. If left untreated, these issues can affect your performance and overall mobility.

Overuse and Training Load

One of the primary reasons individuals experience knee pain is overuse. Repetitive strain from high-impact activities, excessive running, jumping, or sudden direction changes can stress the knee joint over time. Without adequate recovery, the cartilage, tendons, and ligaments can become inflamed, leading to conditions like Patello-femeral Pain Syndrome (runner’s knee), patellar tendinopathy (jumper’s knee) or iliotibial (IT) band syndrome. Those who train intensively without allowing their bodies to recover properly are more susceptible to chronic knee pain.

Poor Biomechanics and Muscle Imbalances

Knee pain isn’t always the result of an injury—it can also stem from how you move. Poor biomechanics, such as improper landing technique, weak glutes, or muscle imbalances, can place undue stress on the knee joint. If the quadriceps are overactive while the hamstrings and glutes are weak, the knee absorbs more impact than it should, increasing the risk of pain and injury over time.

Acute Injuries: Twists, Tears, and Traumas

Sudden knee injuries often occur in sports involving pivoting, jumping, or direct contact. ACL tears, meniscus injuries, and ligament sprains can happen within seconds, sometimes accompanied by a pop, swelling, or immediate loss of stability. While minor knee pain may resolve with rest, acute injuries require early intervention to prevent further damage.

When to Rest and Monitor Your Knee Pain

Not all knee pain is serious, and in some cases, rest and self-management can be enough to allow the knee to heal. Here’s when you should rest and monitor your pain:

Pain is mild and occurs only after intense activity. If your knee aches after a long run or a tough training session but feels fine otherwise, it could be due to muscle fatigue or inflammation.
There’s no swelling or instability. If your knee doesn’t swell or feel unstable, the pain is likely from minor irritation rather than structural damage.
Pain subsides with rest. If discomfort decreases after a few days of rest, ice, and modified activity, it’s likely not a major issue.
You can move normally without compensation. If you can walk, squat, and climb stairs without limping or excessive stiffness, your knee may just need time to recover.

In these cases, modifying your activity, incorporating stretching and strengthening exercises, and allowing proper recovery can resolve the discomfort without professional intervention.

When to See a Physiotherapist

While some knee pain improves with rest, other cases require physiotherapy to prevent worsening injury. If you experience any of the following symptoms, it’s time to seek professional help:

Persisting Pain. If your knee pain doesn’t improve with rest or worsens over time, there may be an underlying issue that needs addressing.

Swelling, redness, or heat around the knee. Inflammation can be a sign of ligament tears, meniscus damage, or chronic joint conditions like arthritis.

Knee instability or feeling like it might “give out”. If your knee buckles or feels weak, this could indicate ligament damage or muscle dysfunction.

A popping or clicking sensation inside the knee. This could signal a cartilage or meniscus injury, which often requires physiotherapy or further medical assessment.

Limited range of motion or stiffness. Difficulty fully bending or straightening your knee may indicate joint restrictions or soft tissue damage.

Recurrent pain that impacts performance. If knee pain prevents you from training, competing, or performing at your usual level, physiotherapy is essential to restore strength and mobility.

Ignoring persistent knee pain can lead to long-term complications, compensatory injuries, and a prolonged recovery process. The sooner you seek physiotherapy, the faster you can get back to pain-free movement.

How do you know when it’s time to see a physio?

Physiotherapists don’t just treat pain—they identify the root cause of the issue and create a tailored rehabilitation program to restore knee function and prevent re-injury. A physiotherapy session typically includes:

A thorough assessment of movement patterns, biomechanics, and joint stability.

Manual therapy and mobilisation to improve flexibility and range of motion.

Strengthening exercises to improve muscle balance and take pressure off the knee joint.

Rehabilitation exercises that focus on movement control, balance, and agility.

Sport-specific training modifications to ensure a safe return to activity without re-aggravating the knee.

Whether you have chronic knee pain, a new injury, or recurring discomfort, physiotherapy can help you return to sport with confidence, strength, and stability.