Needs new hero

Get back to stairs, squats and running without knee pain

The ache sits at the front of your knee, and stairs, hills and long drives all set it off. Patellofemoral pain responds well to the right loading and strength plan.

Medicare, NDIS, DVA and private health funds accepted.

Patellofemoral pain is pain around or behind the kneecap, where it glides in a groove at the end of your thigh bone. It usually builds up over weeks rather than starting with one injury, and it flares with activities that load a bent knee: stairs, squats, hills, running and long periods sitting.

Your physiotherapist looks at how your knee, hip and foot work together, then changes the load going through the joint while you build strength. Most people keep exercising in some form while they recover.

Who does it affect?

runners, cyclists, court and field sport players, teenagers in growth spurts and people whose activity has recently increased

How common is it?

one of the most frequently diagnosed causes of knee pain in active people

What is the recovery like?

varies with how long the pain has been there, your goals and how much load the knee is under

Who should I see for treatment?

your physiotherapist

What funding options are available?

Medicare, NDIS, DVA and private health funds accepted

What is patellofemoral pain?

Patellofemoral pain is pain at the front of the knee, coming from the joint between the kneecap (patella) and the thigh bone (femur). It is sometimes called runner’s knee or anterior knee pain.

The joint takes several times your body weight when you bend your knee under load. When the demand on it rises faster than the surrounding tissue can handle, the joint becomes sensitive. Nothing is torn, but the knee starts protesting at movements it used to manage easily.

Things that commonly contribute:

A jump in training volume, hill work, speed sessions or a new gym program
Reduced strength or endurance in the quadriceps, hip and gluteal muscles
Movement habits such as the knee falling inwards during squats, landing or running
Long hours sitting with the knee bent, then loading it hard
Changes in footwear, running surface or bike set-up
A previous knee injury or period of time off training

If you are not certain the kneecap is the source, our knee pain assessment works out where your pain is coming from: https://onepointhealth.com.au/treatments/knee-pain/

Symptoms of Patellofemoral pain

A dull ache at the front of the knee, around or under the kneecap

Pain going down stairs, squatting, kneeling or running downhill

Stiffness or aching after sitting for a long time with the knee bent

Grinding or creaking as you bend and straighten the knee

Mild swelling or a feeling of fullness around the kneecap after activity

A sense that the knee might give way on steps

Your plan comes from your assessment, because the reason the joint is overloaded differs from person to person.

Load management

we adjust volume, hills, stairs and squat depth so the knee gets enough work to adapt without flaring. This is usually a change to your training, not a stop.

Quadriceps and hip strengthening

stronger quads control the kneecap through range, and stronger glutes stop the knee dropping inwards. This is the core of treatment.

Movement retraining

we rebuild how you squat, land, step down and run so force is shared across the hip, knee and ankle.

Taping or bracing

short-term support that can reduce pain enough to let you train and strengthen.

Manual therapy and soft tissue work

used alongside exercise to ease pain and improve knee and hip mobility.

Return to sport planning

graded steps back to running, jumping and cutting, with clear markers to progress.

What to expect at your first appointment

Tell us what is going on

When the pain started, what sets it off, your training or work load, and what you want to get back to.

A full assessment

Your physiotherapist tests knee, hip and ankle strength and range, watches you squat, step down and hop, and checks the kneecap itself.

A clear plan

You leave knowing what is driving your pain, what to change this week, and the exercises to start.

Review and adjust

We retest your strength and your painful movements, then progress the load as the knee handles more.

When to book an appointment

Book an assessment if:

Front-of-knee pain has lasted more than two weeks
Stairs, squatting, kneeling or driving have become uncomfortable
Rest, ice and stretching have not changed anything
You are unsure whether the kneecap or something else is the problem

Looking after your lower back at home

These strategies suit most people with recent, uncomplicated back pain, and work alongside treatment rather than replacing it.

A jump in training volume, hill work, speed sessions or a new gym program
Reduced strength or endurance in the quadriceps, hip and gluteal muscles
Movement habits such as the knee falling inwards during squats, landing or running
Long hours sitting with the knee bent, then loading it hard
Changes in footwear, running surface or bike set-up
A previous knee injury or period of time off training

Meet the team who treat this

Behind every appointment is a team of practitioners who know each other, trust each other and work together for you. Across seven clinics and nine disciplines, our team shares expertise, coordinates treatment plans and celebrates your progress together.

Meet the full team

All Services

Abijith Anand

Healthcare Support Officer

Available at Blaxland

Aimee Fuller

Healthcare Support Officer

Available at Blaxland

Alicia Whiticker

Healthcare Support Officer

Available at Blaxland

Amanda Banks

Healthcare Support Officer

Available at Blaxland

Amanda Duggan

Healthcare Support Officer

Available at Blaxland

Amy Meekings

Healthcare Support Officer

Available at Blaxland

Anita Beerapu

Healthcare Support Officer

Available at Blaxland

Benjamin Tucker

Healthcare Support Officer

Available at Blaxland

Blake Ciscato

Healthcare Support Officer

Available at Blaxland

Blake Cossor

Healthcare Support Officer

Available at Blaxland

Bronte Tupper

Healthcare Support Officer

Available at Blaxland

Callum Thorpe

Healthcare Support Officer

Available at Blaxland

Carin Bloom

Healthcare Support Officer

Available at Blaxland

Charli Haddow

Healthcare Support Officer

Available at Blaxland

Chris Farrugia

Healthcare Support Officer

Available at Blaxland

Chris Moulds

Healthcare Support Officer

Available at Blaxland

Ciara O’Kane

Healthcare Support Officer

Available at Blaxland

Claudia Thomas

Healthcare Support Officer

Available at Blaxland

Corrina Aitken

Healthcare Support Officer

Available at Blaxland

David Logue

Healthcare Support Officer

Available at Blaxland

Dean Gresser

Healthcare Support Officer

Available at Blaxland

Emma Nassif

Healthcare Support Officer

Available at Blaxland

Emma Scanlon

Healthcare Support Officer

Available at Blaxland

Erin Burns

Healthcare Support Officer

Available at Blaxland

Esha Sharma

Healthcare Support Officer

Available at Blaxland

Ester Iskandar

Healthcare Support Officer

Available at Blaxland

Evangelina Papalia

Healthcare Support Officer

Available at Blaxland

Fatima Hussaini

Healthcare Support Officer

Available at Blaxland

Felicity Spencer-Davey

Healthcare Support Officer

Available at Blaxland

Frankie Raikadroka

Healthcare Support Officer

Available at Blaxland

Hannah Norrie

Healthcare Support Officer

Available at Blaxland

Harrison Gregson

Healthcare Support Officer

Available at Blaxland

Heather Edwards

Healthcare Support Officer

Available at Blaxland

Isaac Vella

Healthcare Support Officer

Available at Blaxland

Jarrah Nesbitt

Healthcare Support Officer

Available at Blaxland

Jasmine Apap

Healthcare Support Officer

Available at Blaxland

Jessica Orchard

Healthcare Support Officer

Available at Blaxland

Jonathan Lopez

Healthcare Support Officer

Available at Blaxland

Justin Hanna

Healthcare Support Officer

Available at Blaxland

Kasey Collins

Healthcare Support Officer

Available at Blaxland

Katrina Gauci

Healthcare Support Officer

Available at Blaxland

Kennedy Touet

Healthcare Support Officer

Available at Blaxland

Kristy Edwards

Healthcare Support Officer

Available at Blaxland

Kurt White

Healthcare Support Officer

Available at Blaxland

Kyle Perry

Healthcare Support Officer

Available at Blaxland

Kylie Saba

Healthcare Support Officer

Available at Blaxland

Lorna Nicastri

Healthcare Support Officer

Available at Blaxland

Lucas Barglik

Healthcare Support Officer

Available at Blaxland

Mackenzie Gleeson

Healthcare Support Officer

Available at Blaxland

Madeleine Vella

Healthcare Support Officer

Available at Blaxland

Maja Bosic

Healthcare Support Officer

Available at Blaxland

Marxy Koronel

Healthcare Support Officer

Available at Blaxland

Matt Barton

Healthcare Support Officer

Available at Blaxland

Mia Nikic

Healthcare Support Officer

Available at Blaxland

Michael Todd

Healthcare Support Officer

Available at Blaxland

Mr Jeffery Jenkins FACPS

Healthcare Support Officer

Available at Blaxland

Nathan Cavanagh

Healthcare Support Officer

Available at Blaxland

Oren Schulze

Healthcare Support Officer

Available at Blaxland

Patience Namiiro

Healthcare Support Officer

Available at Blaxland

Patrick Celeban

Healthcare Support Officer

Available at Blaxland

Paul Sawaqed

Healthcare Support Officer

Available at Blaxland

Phillip Hartshorne

Healthcare Support Officer

Available at Blaxland

Praise Khin

Healthcare Support Officer

Available at Blaxland

Rebecca Samuels

Healthcare Support Officer

Available at Blaxland

Rianna Nicotera

Healthcare Support Officer

Available at Blaxland

Sarah Bonnici

Healthcare Support Officer

Available at Blaxland

Sarah Fenter

Healthcare Support Officer

Available at Blaxland

Shannon Smith

Healthcare Support Officer

Available at Blaxland

Shara Percival

Healthcare Support Officer

Available at Blaxland

Sherie Casson

Healthcare Support Officer

Available at Blaxland

Siobhan Kelly

Healthcare Support Officer

Available at Blaxland

Summer Watson

Healthcare Support Officer

Available at Blaxland

Taleisha Bozzi

Healthcare Support Officer

Available at Blaxland

Tori McLean

Healthcare Support Officer

Available at Blaxland

Trystan Singh

Healthcare Support Officer

Available at Blaxland

Uty Kotwal

Healthcare Support Officer

Available at Blaxland

Veronica Theiss

Healthcare Support Officer

Available at Blaxland

Yoni Hochberg

Healthcare Support Officer

Available at Blaxland

Zak Lloyd

Healthcare Support Officer

Available at Blaxland

Zane Awik

Healthcare Support Officer

Available at Blaxland

EPC, DVA, NDIS and WorkCover welcome

Nearly half of our appointments are funded through Medicare, DVA, NDIS or WorkCover. We manage the paperwork so you can focus on your health.

Medicare (EPC)

Your GP can refer you for up to five Medicare-rebated allied health sessions per calendar year. We accept EPC referrals for podiatry, physiotherapy, exercise physiology, dietetics and psychology.

Learn more

NDIS

We are a registered NDIS provider across podiatry, physiotherapy, exercise physiology, dietetics and psychology. We work directly with your plan manager and provide clear progress reporting.

Learn more

Medicare (EPC)

Your GP can refer you for up to five Medicare-rebated allied health sessions per calendar year. We accept EPC referrals for podiatry, physiotherapy, exercise physiology, dietetics and psychology.

Learn more

Medicare (EPC)

Your GP can refer you for up to five Medicare-rebated allied health sessions per calendar year. We accept EPC referrals for podiatry, physiotherapy, exercise physiology, dietetics and psychology.

Learn more

Seven clinics across three regions

Find a clinic near you. Each location is staffed by local practitioners who know your community.

Penrith

Western Sydney

Our largest centre, with our full range of services under one roof.

510/536 High St, Penrith NSW 2750

TBD

Ropes Crossing

Western Sydney

Podiatry, at Ropes Crossing Village.

1B/2 Central Pl, Ropes Crossing NSW 2760

TBD

Blaxland

Western Sydney

Podiatry, physiotherapy, exercise physiology and group classes.

10 Layton Ave, Blaxland NSW 2774

TBD

Springwood

Western Sydney

Podiatry, dietetics and a boutique footwear store.

20 Ferguson Road, Springwood NSW 2777

TBD

Katoomba

Western Sydney

Podiatry, physiotherapy, dietetics and psychology, in a restored 1914 cottage.

69 Megalong Street, Katoomba NSW 2780

TBD

Ryde

Western Sydney

Podiatry, physiotherapy, dietetics, exercise physiology and psychology, with a footwear store and gait analysis.

819 Victoria Road, corner of Shepherd Street, Ryde NSW 2112

TBD

Lindfield

Western Sydney

Podiatry, with mobile podiatry across the North Shore and Northern Beaches.

2/324 Pacific Highway, Lindfield NSW 2070

TBD

Ready to sort out that kneecap pain?

Book a physiotherapy assessment and get a plan built around your knee and your goals.

Frequently asked questions

What does a podiatrist do?

Lorem ipsum dolor ist amte, consectetuer adipiscing eilt. Aenean commodo ligula egget dolor. Aenean massa. Cum sociis natoque penatibus et magnis dis parturient montes, nascetur ridiculus mus. Donec quak felis, ultricies nec, pellentesque eu, pretium quid, sem.