Knee pain affects millions of people worldwide, from runners and gym-goers to office workers and retirees. It’s one of the most common reasons for physiotherapy visits and can range from a mild ache to debilitating pain. Too often, people assume knee pain is inevitable, a sign of age, overuse, or “wear and tear.” But that’s rarely the full story. Pain is your body’s signal that something’s out of balance, and with the right treatment, that balance can be restored.
In this guide, we’ll explore the most common causes of knee pain and four evidence-based treatments that can help you move freely again: Dry needling, Manual therapy massage, Chiropractic adjustments, and Functional rehabilitation. Now let’s break down the knee joint a little bit to find out why this happens in the first place!
The knee is a complex hinge joint made up of the femur (thigh bone), tibia (shin bone), and patella (kneecap). It’s supported by a network of ligaments, tendons, and muscles that must all work together to absorb shock and allow smooth motion. When even one part of this system is overloaded or misaligned, the result is often pain, stiffness, or inflammation. Common causes include: overuse (repetitive stress from running, cycling, or squatting), injury (ligament tears including ACL, MCL, etc), meniscus damage, or dislocation, arthritis (cartilage breakdown leading to stiffness and swelling), muscle imbalance (weak glutes or tight quads that alter joint mechanics), and postural issues (flat feet or hip misalignment causing uneven load).
Why Early Treatment Matters: Ignoring knee pain can lead to compensations, like the body shifting stress to other joints like the hips or back. Over time, this creates more pain and limits activity. The earlier you address the root cause, the faster and more complete your recovery will be. There are four treatments we use here at IHS to help assess and treat an issue like knee pain: Dry needling, Soft tissue massage, Chiropractic adjustments and Functional rehab. Firstly, we will describe dry needling and it’s role in the recovry process.
Dry needling uses a thin, sterile needle inserted into trigger points, small knots within muscles that cause tightness and referred pain. Unlike acupuncture, which follows traditional energy meridians, dry needling is based on modern anatomy and neuromuscular science. When performed around the knee and surrounding muscles, dry needling can: release tight bands in the quadriceps, IT band, and hamstrings; reduce inflammation and improve circulation; interrupt pain signals between muscles and nerves; and restore movement by relaxing overactive tissues.
For example, a tight IT band can pull the kneecap slightly out of its groove, causing pain during bending or climbing stairs. Targeted dry needling releases that tension, allowing normal tracking and less discomfort. A session usually lasts 15–20 minutes. You might feel a quick twitch or dull ache when the needle hits a trigger point, this is the muscle releasing. Relief can be immediate or develop within 24–48 hours. Most clients describe feeling “looser” and moving with less stiffness afterward. Secondly, let’s discuss something we all know a little bit about, massage.
Manual therapy massage involves skilled, hands-on techniques that mobilize muscles, fascia, and joints. Our chiropractors use methods such as deep tissue massage, myofascial release, and joint mobilization with ART (active release therapy) to improve flexibility and reduce pain.
Benefits for knee pain with soft tissue massage include: easing muscle tightness in quads, calves, and hamstrings; improving joint motion and flexibility; breaking down scar tissue and adhesions after injury; enhancing blood flow for faster healing; and reducing swelling and inflammation. Tightness in the thighs or hips often pulls on the knee joint, increasing stress and friction. Manual therapy restores balance across these muscle groups, allowing the knee to move more efficiently. Our doctors will assess muscle tone and joint motion, then apply targeted pressure or mobilization. Some mild soreness is normal, but most people notice immediate relief and smoother motion after the session.
Your knees don’t work in isolation, they’re part of a kinetic chain involving your feet, hips, and spine. If your pelvis is tilted, or one foot rolls inward, your knees may bear uneven pressure every time you walk or squat. This is where chiropractic adjustments come in.
Chiropractors focus on restoring proper alignment and motion throughout the body. Adjustments to the spine, pelvis, or even the knee joint itself can: correct misalignment that causes uneven stress, reduce joint irritation and inflammation, improve nerve communication to surrounding muscles, restore smooth movement patterns, and prevent premature wear on cartilage and ligaments.
Your chiropractor will assess posture, gait, and joint mobility before performing gentle adjustments. These can be manual (hands-on) or instrument-assisted. Patients often feel immediate improvement: less pressure, better range of motion, and smoother walking.
When combined with soft-tissue therapy and rehab, chiropractic care forms a strong foundation for lasting knee health. And lastly, functional rehabilitation.
Functional rehabilitation focuses on training the body to move efficiently. Instead of isolating muscles, it emphasizes whole-body movement, strengthening and stabilizing the muscles that support the knee in real-life activities. It’s the bridge between recovery and performance, ensuring your knees not only feel better but stay strong long term.
Rehabilitation through IHS has many different goals and expected effects including: restoring mobility to regain flexibility in hips, knees, and ankles; Improve Stability to strengthen the glutes, core, and leg stabilizers; correct movement patterns to each the body to move safely under load; build strength to develop resilience through progressive resistance; and enhance balance and coordination to prevent re-injury and improve control.
Functional rehabilitation assists in the recovery process by improving balance and muscle strength around the knee joint, in improves proprioception (your body’s sense of joint position), it increases endurance and load capacity, it supports pain-free and confident movement.
Example exercises include: Glute Bridges to strengthen hip stabilizers; Step-Ups or Lunges to give functional leg strength, Single-Leg Balance to improve coordination, and Foam Rolling & Stretching to maintain soft-tissue health.
Functional rehab programs are personalized and progressive, ensuring each exercise builds toward your specific activity goals, whether that’s walking pain-free, returning to sport, or improving daily comfort.
While each therapy offers unique benefits, the best outcomes come from combining treatments in a structured plan. A Typical 3-Phase Approach would include: Phase 1 – Pain Relief. This would start with dry needling and manual therapy to reduce pain, release tight muscles, and improve mobility. Phase 2 – Realignment. This would add chiropractic adjustments to restore proper joint balance and posture, ensuring even weight distribution. Phase 3 – Strength & Stability. This would transition to functional rehabilitation, strengthening and retraining muscles for long-term protection. This holistic approach addresses both the symptoms (pain and stiffness) and the root causes (imbalances and faulty movement), helping you return to activity with confidence.
To support your treatment and prevent future flare-ups, adopt these daily habits:
Maintain a Healthy Weight: Every extra pound adds 4–5 pounds of pressure to your knees. Move Regularly: Gentle activity like walking or cycling nourishes joint cartilage. Stretch Consistently: Focus on hip flexors, hamstrings, and calves to keep motion balanced. Wear Supportive Footwear: Proper arch support helps maintain alignment. Warm Up and Cool Down: Prepare muscles for activity and reduce post-exercise soreness. Listen to Your Body: Address discomfort early — don’t push through chronic pain.
Knee pain can limit your freedom, whether it’s running, climbing stairs, or simply getting up from a chair. But it’s not a life sentence. With the right combination of targeted therapies and active care, you can restore movement, strength, and confidence. By trusting IHS with your care you can expect a treatment to include, dry needling to release tension, manual therapy massage to restore tissue mobility, chiropractic adjustments to align your body, and functional rehabilitation to rebuild strength.
You can achieve sustainable, long-term relief. Pain is your body’s way of asking for attention, not surrender. With professional guidance and consistent care, you can take control, move freely, and enjoy life without knee pain. If you’re struggling with knee discomfort, book a consultation with one of our highly trained and personable doctors today. Together, you’ll design a treatment plan tailored to your goals, so you can get back to doing what you love!
Content provided by Dr. Jordan Miller
