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Physiotherapy for Knee Pain in Singapore

Knee pain is a typical health issue that can affect any age group. Many people mistakenly assume that knee pain is a normal part of ageing or an inevitable consequence of an active lifestyle. However, knee pain should not be ignored or dismissed as “normal.” It can significantly limit your mobility and prevent you from engaging in the activities you love.

The knee is a sophisticated structure that bears our body weight, allowing us to perform everyday activities such as walking, running, or climbing stairs. However, due to its complexity and constant use, it is vulnerable to a variety of injuries and health conditions. That’s where physiotherapy may help — physiotherapy may be used to manage knee pain caused by injury, strain, or any other health conditions like arthritis or tendonitis that affects the knee joint.

The knee is a hinge joint made of two bones: the femur, which connects to the hip and thigh muscles, and the tibia, which connects to the shinbone. The patella (kneecap) is a small bone that sits between these two bones and acts like a cushion that helps keep your knees stable when you walk or run.

The knee has two main functions: to provide stability to the lower leg and to allow movement of the lower leg in different directions. These can be affected if you suffer from knee pain caused by various reasons, which is why it is best to seek physiotherapy as soon as you notice painful symptoms.

Meet Our Physiotherapist for Knee Pain

What is Knee Pain?

What Causes Knee Pain?

Knee Pain Risk Factors

Diagnosing Knee Pain

Knee Pain Treatment

Why Choose Benchmark Physio for Knee Physiotherapy in Singapore?

Our Knee Physiotherapy Treatment Process

Exercises for Addressing Knee Pain

Meet Our Physiotherapist for Knee Pain

Ng Hong Kai, an experienced physiotherapist, has carefully reviewed the information on this page.

Ng Hong Kai

Clinic Director and Chief Physiotherapist

Education and Credentials

Master of Clinical Physiotherapy (Musculoskeletal), Curtin University (Australia)
Master of Physiotherapy, University of Sydney (Australia)
Bachelor of Applied Science (Exercise & Sports Science), University of Sydney (Australia)
Member of the Australian College of Physiotherapists and Australian Physiotherapy Association
Fully registered with the Allied Health Professions Council, Singapore, and the Australian Health Practitioner Regulation Agency
GEMt Advanced Dry Needling Practitioner

Work Experience

Hong Kai has been practising musculoskeletal physiotherapy for more than a decade. He is the first Singaporean to achieve dual credentials as both an APA Titled Musculoskeletal Physiotherapist and a tertiary-trained Exercise Scientist.

Hong Kai's broad and extensive skill set allows him to create solutions that are simple, effective, and tailored to a client’s musculoskeletal needs. His belief in continuing education and self-improvement led him to complete his Master’s in Clinical Physiotherapy (Musculoskeletal), where he had the opportunity to participate in formal research into knee osteoarthritis under the supervision of world-renowned researcher and physiotherapist Prof. Peter O’Sullivan.

Professional Strengths and Skills

Hong Kai has experience treating a variety of musculoskeletal conditions, with a specific focus on addressing lower back, neck, shoulder, and knee pain.

What is Knee Pain?

The knee joint is a complicated structure that includes the femur, tibia, and patella. There are also various muscles, ligaments, and tendons that are involved in the mechanisms of the knee joint. Injuries to any part of this structure can cause pain and inflammation in the knee joint.

Here are some health conditions that can lead to knee pain:

What Causes Knee Pain?

Here are some health conditions that can lead to knee pain:

ACL Injury of the Knee

The Anterior Cruciate Ligament, or ACL, is one of the four major ligaments in the knee joint. It attaches the femur bone to the tibia bone and prevents excessive movement between these two bones. So, when there is an injury or rupture of this ligament, it causes pain and instability in the knee. If left untreated, an ACL injury can lead to severe consequences such as torn cartilage, meniscus, and patella injuries. It is a common knee injury caused by sudden twisting or turning movements. Here are some common symptoms of an ACL injury:

Pain and swelling in the knee joint.
Instability and giving way of your knee.
When you try to squat, you can’t keep a proper balance.
Difficulty in bending or twisting of your leg.

In the realm of physiotherapy, strategic and targeted exercises are often utilised to fortify the muscles surrounding the knee. This approach aims to enhance joint stability and mitigate the risk of further damage, offering a non-invasive knee pain treatment option.

Fracture of the Knee

A knee fracture is an injury in which the bones of your knee joint break or crack. Knee pain is one of the most common symptoms of a fractured knee.

The most common cause of knee fracture is sudden trauma to the knee, such as falling on it or being hit by an object. A fall or blow can cause some damage to the joints and bones. This can lead to inflammation and pain in your knee joints, muscles, ligaments, tendons, and nerves.

When it comes to fractures, there are three main reasons why you might experience knee pain:

There may be injury to your ligaments near the fracture site. This can make it difficult to move your leg and can even make walking uncomfortable.
The pain might be caused by damaged nerves or blood vessels at the fracture site.
A broken kneecap often causes severe pain in the front of your thigh and down your shinbone (tibia). A fractured kneecap can also cause bruising around your leg, swelling, and difficulty in the bending or straightening of your leg.

These are the common signs of knee fracture:

Pain in front or back of the knee.
Swelling and bruising around your knee.
Difficulty moving your leg.

The role of physiotherapy in treating such conditions is invaluable, offering a holistic treatment approach for knee pain. Therapeutic exercises, pain management strategies, and manual therapy methods are employed to potentially improve mobility, boost muscle strength, and expedite the healing process.

Torn Meniscus

A torn meniscus is when there is a tear or rupture to one or both of the round, crescent-shaped pieces of cartilage (menisci) that act as shock absorbers between your thigh bone (femur) and shinbone (tibia).

This can happen due to an injury, sudden knee twisting, or effects of ageing.

A torn meniscus can cause knee pain, swelling, and stiffness in your joints. This pain may be dull or sharp and may worsen with activities like walking, kneeling, squatting, or bending your knees. Immediate treatment is advised.

Physiotherapy for knee pain caused by a torn meniscus involves gentle, targeted exercises aimed at enhancing flexibility and muscle strength. This tailored treatment plan is designed to facilitate optimal recovery without aggravating the injury.

Knee Bursitis

Knee bursitis occurs when the synovial fluid that lubricates the knee joint becomes inflamed.

The knee joint comprises two large bones called the femur and tibia. The ends of these two bones are protected with cartilage, which provides a smooth surface for them to move against each other. The knee joint also contains small synovium, which produces and stores synovial fluid. These synovium help to lubricate the cartilage so it can move smoothly during movement of the leg.

Knee bursitis occurs when this synovium becomes inflamed, causing pain and swelling in the surrounding area. This condition comes about when the knee joint has been overused or injured.

These are some of the common symptoms of knee bursitis:

Pain in the region around your kneecap.
Swelling on or near your kneecap.
Stiffness in your knee joint.

The physiotherapy for this knee injury focuses on exercises that aim to alleviate stiffness and swelling and improve joint flexibility. Manual therapy methods are also often included to potentially improve joint function and facilitate a pain-free return to regular activities post-treatment.

Patellar Tendinitis

Patellar tendinitis is a condition that concerns the patellar tendon, which is the large tendon that connects the kneecap to the shinbone.

Patellar tendinitis is commonly known as jumper’s knee. It usually occurs when you overuse your knees and put too much pressure on them. This can happen because of repetitive jumping or kneeling, poor footwear, or a sudden increase in activity.

Symptoms of patellar tendinitis include:

Pain around or just below the kneecap.
Tenderness and swelling at the point where the patella attaches to your shinbone (patella).
Feeling of pain when you squat down or straighten your knee completely.

The key to knee physiotherapy for this condition lies in reducing inflammation, enhancing tendon strength, and implementing preventive measures. A combination of tailored exercises and education on proper body mechanics may reduce the likelihood of recurrent injuries, ensuring a safe return to physical activities.

Knee Pain Risk Factors

Knee pain is a common ailment even in Singapore and, physiotherapy could play an integral part in managing and addressing knee injuries. Comprehensive physiotherapy treatment for knee pain can significantly enhance the quality of life for individuals suffering from knee-related conditions. The therapy may include the following:

Strengthening and mobility exercises
Manual therapy
Ultrasound therapy
Shockwave therapy
Dry Needling
Interferential Therapy

Specifically, physiotherapy for knee injuries uses targeted interventions to potentially alleviate pain and swelling, helping to potentially restore function and improve strength in the knee joint. Furthermore, physiotherapists can also provide invaluable guidance on preventive measures to reduce the risk of future injuries.

Overall, it is highly recommended to seek expert advice from a qualified physician if you’re feeling persistent pain or discomfort in your knees. Once your physician has diagnosed and identified the cause of pain in your knee/s, these additional common treatments your physician may recommend:

Rest or taking a break from the intense activities that impact your knees.
Compress your knees with straps or elastic bandages for supporting or reducing swelling.
Over-the-counter painkillers for relieving mild knee pain or soreness.
Anti-inflammatory medications for the treatment of mild injuries to the bursa, tendons, or muscles.

Diagnosing Knee Pain

If you feel that you have injured your knee, you should first ice it for 15 to 20 minutes to alleviate the swelling. If the pain continues, then it’s best to see a physician.

The physician will perform a physical exam and ask questions about the injury, these will include when it happened, how long ago, and what activities you were doing at the time of injury.

The physical examination of your knee will include:

Looking for swelling or deformity in the joint.
Checking for instability in the joint by moving it from side to side.
Checking for tenderness around your kneecap by pressing on it or using the thumbs to apply pressure.

The physician may also order visual imaging to identify the source of your pain. These are the standard tests the physician will usually order when diagnosing knee pain to determine the precise cause of your injury before prescribing the proper treatment:

X-ray to show bone dislocation, osteoarthritis, or bone fracture.
Magnetic Resonance Imaging (MRI) scan uses radio waves and a magnet to develop high-resolution images of your knee joint and the structures around them.
Computerised Tomography (CT) scan that uses a computer and x-rays to develop three-dimensional visuals of the structure of your knee joint.
Electromyography (EMG) tests your muscles and looks for nerve injuries.
Biopsy of the bursa fluid.

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Knee Pain Treatment

Strengthening and mobility exercises
Manual therapy
Ultrasound therapy
Shockwave therapy
Dry Needling
Interferential Therapy

Rest or taking a break from the intense activities that impact your knees.
Compress your knees with straps or elastic bandages for supporting or reducing swelling.
Over-the-counter painkillers for relieving mild knee pain or soreness.
Anti-inflammatory medications for the treatment of mild injuries to the bursa, tendons, or muscles.

Why Choose Benchmark Physio for Knee Physiotherapy in Singapore?

When it comes to knee injuries, Benchmark Physio is your one-stop clinic. Our experienced team of physiotherapists in Singapore are here to help you identify and manage your pain, offering a non-invasive and drug-free approach to healing. Through targeted exercises, manual therapy, and patient education, physiotherapy for knee pain can provide some level of pain relief, potentially improve mobility, and strengthen the muscles surrounding your knee to ultimately promote long-term joint health and prevent future injuries.

As physiotherapists, we understand the importance of getting you back to your activities quickly and living pain-free. That’s why we provide a comprehensive range of services, such as manual therapy, exercise prescription, and mobilisation methods, with the goal of addressing pain in those affected areas of your knees. Our team also formulates individualised treatment plans for each patient, ensuring that every patient receives the best quality of care. Furthermore, we also offer post-operative rehabilitation and sports massage to support your recovery process. So, if you’re looking for an effective and safe method to address pain in your knees, contact Benchmark Physio today.

Our Knee Physiotherapy Treatment Process

Getting started with your Knee Physiotherapy Process: Expert assessment, personalised care, and effective proven techniques for pain relief and mobility restoration

1. Make an Appointment

Reach out to us and our team will get back to you within the next 24 hours.

Book an Appointment

2. Receive your personalised treatment plan

Our skilled physiotherapists will evaluate your condition and, create a personalised treatment strategy and plan according to your goals and needs.

3. Knee Physiotherapy sessions & see results

Begin your path to enhanced knee health with our personalised physiotherapy sessions at our clinic through the initial evaluations guided by our experienced therapist!

Exercises for Addressing Knee Pain

As part of your knee physiotherapy care plan, your physiotherapist may recommend specific exercises to perform at home. These exercises are designed to potentially improve your knee’s mobility and address pain by stretching or strengthening key muscles. Some common exercises include:

Lying knee bends: Lie on your back with your knees bent and feet flat on the floor. Slowly slide one heel towards your buttock, keeping your foot flat. Hold for a few seconds, then slowly return to the starting position. Repeat with the other leg. This exercise helps to improve knee flexion and increase your range of motion.

Hamstring stretches: Sit on the floor with one leg extended straight out in front of you. Gently reach towards your toes, keeping your back straight. Hold the stretch for 15-30 seconds, feeling a gentle pull in the back of your thigh. Repeat on the other side. This exercise helps to improve hamstring flexibility, which can reduce stress on your knees.

Quadriceps stretches: Stand tall and hold onto a stable surface for balance. Gently bend one knee, bringing your heel towards your buttock. Hold your ankle with your hand and gently pull your heel closer to your buttock until you feel a stretch in the front of your thigh. Hold for 15-30 seconds, then switch legs. This stretch helps to improve quadriceps flexibility and reduce knee pain.

Seated knee extensions: Sit on a chair with your feet flat on the floor. Slowly straighten one leg, lifting your foot off the floor until your knee is fully extended. Hold for a few seconds, then slowly lower your leg back down. Repeat with the other leg. This exercise strengthens your quadriceps muscles, which support your knee joint.

Leg raises: Lie on your back with your knees bent and feet flat on the floor. Keeping one leg bent, slowly lift the other leg straight up towards the ceiling, keeping your knee straight. Hold for a few seconds, then slowly lower your leg back down. Repeat with the other leg. This exercise strengthens your core and hip flexor muscles, which contribute to overall stability and knee health.

Clamshells: Lie on your side with your knees bent and your feet stacked on top of each other. Keeping your feet together, slowly lift your top knee as high as you can without moving your pelvis. Hold for a few seconds, then slowly lower your knee back down. Repeat on the other side. This exercise targets your hip abductors, improving stability and potentially reducing stress on your knees.

Mini squats: Stand with your feet shoulder-width apart and your toes pointing slightly outward. Keeping your back straight and your core engaged, slowly bend your knees as if you’re sitting back into a chair. Go as low as you comfortably can, then slowly return to the starting position. This exercise strengthens your quadriceps, hamstrings, and glutes, providing essential support to your knee joints.

Remember to consult your physiotherapist before starting any exercise program, and always follow their guidance on proper form and technique to avoid further injury.

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Physiotherapy for Knee Pain in Singapore

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Meet Our Physiotherapist for Knee Pain