Knee Pain Myths vs Facts: What You Really Need to Know

Knee pain is one of the most common reasons people seek physiotherapy — whether it’s from running, gym workouts, or just daily life. But there are a lot of myths out there that can make recovery slower or even stop people from getting the right help. Let’s clear a few of them up;

Myth 1: Knee pain means you have arthritis

Fact: Not always!

While arthritis can cause knee pain, there are many other reasons — such as muscle imbalances, overuse, poor movement patterns, or even hip or ankle stiffness. Getting an accurate assessment is key to understanding what’s really going on.

Myth 2: You should rest completely until it stops hurting

Fact: Movement (done right) helps recovery.

Total rest can actually make things worse by weakening the muscles that support the knee. A physio can guide you on the right type and level of activity to keep you moving safely while you heal.

Myth 3: Running is bad for your knees

Fact: Running doesn’t damage healthy knees.

Research shows that running does not increase the risk of arthritis or long-term knee problems. In fact, runners often have stronger, healthier joints. The key is good technique, appropriate training load, and addressing any strength or mobility issues early on.

Myth 4: Pain always means damage

Fact: Pain and damage aren’t the same thing.

You can experience pain even when there’s no structural injury — especially if the area has been sensitive for a while. Physio can help retrain your body and brain to move with confidence again.

Myth 5: Surgery or injections are the only solutions

Fact: Most knee pain improves with the right rehab.

In many cases, physiotherapy and targeted exercise are just as effective (if not more) than more invasive options. Building strength, improving mobility, and restoring movement control can make a huge difference.

The Bottom Line

Don’t let knee pain myths hold you back. With the right advice and a tailored treatment plan, most people can return to the activities they love — stronger and more confident than before.

If you’re struggling with knee pain, book an assessment with your local physiotherapist to find out what’s really going on and get back on track.