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Knee Pain Treatment In Chelmsford

Effective Knee Pain Treatment

By finding the root cause, treating and then creating a plan to keep you pain free…

Common causes of Knee Pain

Knee pain can affect us at any stage in our lives Here are some common causes:

  • Osteoarthritis: A degenerative joint disease caused by the breakdown of joint cartilage. This can lead to pain, swelling, and stiffness in the knee joint.
  • Bursitis: Inflammation of the bursae, which are small fluid-filled sacs that cushion and lubricate joints. It can cause pain, swelling, and stiffness in the knee.
  • Patellar Tendinitis: An inflammation of the tendon that connects your kneecap to your shinbone. It is often caused by overuse or repetitive movement of the knee joint, leading to pain and tenderness around the front of the kneecap.
  • Meniscus Tears: Tears in the cartilage that cushions and stabilises the knee joint. These can be caused by a sudden twisting motion of the knee, leading to pain, swelling, and difficulty straightening or bending the knee.
  • Knee Fracture: A break in one of the bones that make up your knee joint. This can result in pain, swelling, and stiffness in the knee joint.
  • Anterior Cruciate Ligament (ACL) Injury: A tear or strain of the ligament that stabilises the knee joint. It can cause severe pain and swelling, as well as instability in the knee joint.

Our Osteopaths & Fees

Principal Osteopath

45 Minutes First Appointment £85
30 Minutes Return Appointment £66

Senior Osteopaths

45 Minutes First Appointment £75
30 Minutes Return Appointment £60

Associate Osteopaths

45 Minutes First Appointment £65
30 Minutes Return Appointment £54
See pricing for all our services

Knee Pain explained

Knee pain can severely limit our ability to enjoy physical activities and exercise. It can also lead to decreased mobility, making everyday tasks more difficult. Knee pain can cause discomfort and difficulty when walking or climbing stairs, as well as reduced quality of life if it is left untreated.It is important to seek medical attention if your knee pain persists, as it could be a sign of an underlying condition. Without proper diagnosis and treatment, knee pain can worsen over time and lead to long-term disability.

How does an Osteopath treat Knee Pain?

An osteopath can assess and diagnose the cause of your knee pain, as well as recommend a range of treatment options. These could include soft tissue manipulation, joint mobilisation, exercise therapy and lifestyle modifications such as improving posture. Osteopaths can also provide advice and guidance on how to manage knee pain in the long-term, and prevent it from recurring.

How long does it typically take to recover from Knee Pain?

Recovery times can vary depending on the severity of your knee pain and the underlying cause. Most cases of mild to moderate knee pain can be managed through physical therapy, exercise, lifestyle modifications and home remedies.

Treatment Summary


The osteopath will then use gentle manipulation, stretching and massage to help reduce pain and stiffness.

No. Of Visits

In some cases, a single visit may be enough to reduce pain and discomfort. In more severe or long-term conditions, a course of treatments may be necessary to achieve lasting relief.


We will also provide advice on lifestyle changes, such as exercise or ways to improve posture, that can help support recovery.

Knee Pain Treatment Posts

Should You Train Through An Injury?

A question I often get asked is, ‘can I keep training with this injury?’. Many of my patients are passionate about their fitness pursuits, and the thought of missing a week or more of training is upsetting to them.

I can sympathise with this because I love to train too. I am currently training for an ultramarathon, and during my plan, I have had three niggles that I was convinced would stick with me until the race.

Well, thankfully, the short answer is, ‘yes’, you can train through injury. In my case, I made a few adjustments to my plan, and I was able to keep up with my weekly mileage whilst the injuries recovered. I am now back to running injury-free and I didn’t take any rest.

Before we get into it, I want to make a little caveat to this article; the advice here should be taken carefully. Some injuries should be rested, and I do advise this from time to time. I will try my best to explain how to train through pain, but if you are ever in doubt, seek advice from a professional.

With that said, yes, you can train through (most) injuries. The reason for this is that science is starting to realise that recovery from injury largely happens in the brain. There are cellular changes that need to happen locally in a damaged tissue, which is facilitated by the nervous and immune systems, but the way the brain processes what has happened and how it coordinates the body in response to the injury is perhaps a more important factor in one’s recovery.

When you are training, you are sending information up to the brain that helps it reconfigure your movement patterns, and this also helps coordinate the response from the immune system.

The other important benefit of continuing to exercise is that you are staying strong. Strength (or lack of it) is the number one predictor of one’s risk of injury. It’s important to note that strength is task-specific, so if you are a runner, it is important to stay ‘running strong’, and the best way to do that is to run!

The way I think about problems in the body is that if we are taking two steps forward and only one step back, we’re winning. So the goal when training is to not aggravate the system so much that you’re taking two steps forwards and two steps back.

If you are injured, I have a few rules to follow which should help you win the battle:

  1. Try to find a way to adapt your training to not aggravate the injury. With gym work, this is easy because you can always take out the movement patterns that aggravate the pain. For example, if you have a shoulder injury that doesn’t like overhead press but can cope with bench press and pull-downs, you can keep training your shoulders by avoiding the overhead press movement. Often, strengthening the joint with planes of motion that don’t cause pain will help the plane that is struggling.You can play with other variables too. Reducing the load, the speed and the range of motion can activate the muscles and joints in a way that is safer. Over time, you can increase these variables back to their original levels.With running, this can be a bit trickier. One of my injuries was a foot problem which caused stabbing pain in the ball of my foot each time it hit the ground. This isn’t ideal as a runner because my feet often need to hit the floor! I found a way to manage it, though, by changing my gait to more of a ‘waddle’, running on trails instead of roads and reducing my speed. Although this was a much slower run, I was getting the miles in, which helped me stay on track for the ultra.
  1. Pay attention to the first few minutes of your session, and things should get easier. If they progressively get worse, that is probably your body’s way of asking you to stop. Most problems get a bit easier when you are warmed up, and this is a sign that you can continue, but listen to the language of your body and stop if you need to.
  1. Get treatment and do the rehab. Getting a good diagnosis, hands-on treatment, and personalised exercises from a professional can help accelerate the recovery process. The body is a healing machine, and anything we can do to enhance the body’s natural power will increase the likelihood that an injury will recover even if you are training on it.

Are there any times that you shouldn’t exercise through injury? Yes, of course! Everything I have spoken about above involves adapting your training in a way where you manage the pain to prevent it from getting worse. This often involves reducing the intensity significantly to find a level of training that works for you.

Sometimes, however, this isn’t possible. This is why I often advise my patients to avoid matches, races and team events where the intensity is out of their control. It’s one thing to train on your own in an intelligent, controlled way, but another to ramp up the intensity and put your body at risk.

If pain and injury are holding you back, we can help in this clinic. We also like to discuss lifestyle factors, not just to get you out of pain but to live a healthy life with well-being as a priority.

Runner’s Knee Rehab Tips

Runner’s Knee can affect runners of all abilities and can be one of the more frustrating injuries. Confusingly, Runner’s Knee is a term that refers to one of two problems; iliotibial band friction syndrome (ITBFS), or patellofemoral syndrome.

ITBFS is where the lower part of the iliotibial band, a connective tissue that runs down the side of the thigh, can become irritated by the repetitive nature of running. Patellofemoral syndrome is an irritation to the joint between the kneecap (the patella) and the thigh bone (the femur).

You can easily tell the difference because ITBFS is found on the outside of the knee and patellofemoral syndrome occurs at the front of the knee. Both problems typically build up gradually and occur the more you run, they don’t normally come on suddenly. They also don’t click or lock, so if you have knee pain that came on traumatically, or if it clicks or locks, the advice in this article is probably not for you.

If you have one of the runner’s knee problems though, there are a few things you can do to help it.

What Are The Causes Of Runner’s Knee?

Both problems are most commonly caused by having too much movement in something we call the ‘frontal plane’. This is the side-to-side motion of our body. When our foot hits the floor in walking and running, our knee bends a bit and it drops inwards a bit. This dropping inwards is known as ‘frontal plane motion’. It’s entirely normal to have frontal plane motion in walking and running, but it can be excessive on one side, and this is what causes problems.

There are two main reasons why this might be happening; firstly, if the foot is overpronating as it hits the floor, it drives the tibia (the shin bone) inwards, thus driving the knee in. Secondly, if there is weakness in the lateral glute muscles behind the hip, that causes instability of the femur, which also allows the knee to drop too far inwards.

Diagnosing Runner’s Knee

As with all pains in the body, it is best to see a professional to help you understand what is causing your problem because sometimes it is tricky to see yourself! If however, you have quite asymmetrical feet and one rolls in much more than the other, it may be likely that the foot is the culprit. Or if you feel unbalanced or weak in certain leg exercises, maybe it’s the hips that are at fault. Sometimes, the problem may only show up when running. In the clinic, we film people running outside with a special app on an iPad, and this is the way we can diagnose where the problem is coming from.

Exercises To Help Runner’s Knee

With all that being said, the exercises I’ll outline below will help most runners, whether you have pain or not. The only group of people that may not want to do them are those I mentioned earlier who have clicking, locking or a traumatic onset of knee pain.

Movement is hard to put into words, or at least it’s hard to put into a few words, so I will let the picture do most of the talking. I have also made a video with more explanation, which you can view here on our YouTube Channel.

If you are suffering from Runner’s Knee, it is helpful to keep the quadriceps (the muscles at the front of the thigh) stretched and the ITB treated with a roller. You may also find strengthening the glutes to be helpful. There are many ways to do this, but using a resistance band can be a useful tool because it leaves no hiding places for the glutes – they can’t ‘cheat’! Here I show a basic hip extension exercise and a standing ‘fire hydrant’ exercise (imagine a dog peeing on a fire hydrant!).

By keeping the tissues supple and the hips strong, this can help to mitigate the problem.

Why Did I Get Runner’s Knee?

In many cases, stretching the area and keeping it strong is enough to reduce symptoms, but an osteopath’s favourite question is ‘why?’. Why did it start in the first place? Why were the tissues tight? Why was the knee dropping in? Why were the glutes weak? Why does the foot overpronate?

If you try these exercises and the pain persists, it may help you to see an expert where we can help to answer the ‘why’ question and give you a personalised plan for recovery. Read more about knee pain here or book an appointment online.

And in the meantime, keep on running!

Osteopath Reviews

Keeping Chelmsford Moving
Very good friendly service, would recommend to anyone.
David Brett
David Brett
15:32 15 Apr 24
My experience with Forte has proved exceptional. My engagement has been with Gemma, sports massage expert. I went for a specific issue and now regularly go because she has (a) solved the problem and (b) worked hard on reoccurrence and general well being. If anyone needs a sports massage try her. You won't be disappointed.
Terry Quigley
Terry Quigley
10:28 25 Mar 24
Took my wife kicking and screaming as she didn't think it would solve her week long back pain. An hour later she came out with a beaming smile and I had the look of "I told you so".Awesome service, no doubt we will be back
Mike Venner
Mike Venner
11:05 16 Mar 24
Vey good visit went through what treatment I would need very good treatment very polite has helped my condition hopefully will progress to terminate the pain I am suffering
Stephen Kemp
Stephen Kemp
14:28 07 Feb 24
Chris sorted out my long-standing neck problem which was showing no signs of improving through rest. Great guy - give him a go and I don't think you'll regret it.
Maurice Crockard
Maurice Crockard
13:50 05 Oct 23
Everytime ive needed treatment for my pain the staff have been so lovely, informative and helpful. I always recommend these guys to anyone as i know they go above and beyond to help you. Big shoutout to the new assiocate osteopath Harry who is very down to earth and easy to have a chat with. He did a great job of treating my shoulder pain, informing me about next steps to take, exercises to do and making me feel at ease. 👍✨️
12:04 18 Sep 23
Fantastic clinic, Chris has always been able to get me moving again from running injuries, martial arts to crossfit.Worth a visit!
Amar Mistry
Amar Mistry
11:39 02 Aug 23
Can't recommend Chris and his team highly enough. Professional, knowledgeable, and all round miracle-worker!
Lucy Hughes
Lucy Hughes
12:59 25 Jul 23

Let’s take action to treat your Knee Pain

Chris Branch
Principal Osteopath

We understand that taking the first steps to becoming pain free is always a big decision.

I'd like to personally reassure you that every case is dealt with respectfully, transparently and with care.

Please book your initial appointment and our knowledgeable practitioners will be able to guide you toward feeling great again.

Private Health Insurance

Osteopathy is often covered by private health insurance, but in some cases it is an additional element of the policy or you may need to get a referral from your GP or approval in advance. It is best to contact your insurer and ask about the details and process for your particular policy. We can invoice direct to the insurer if appropriate.

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