What’s Causing Your Knee Pain? PT Tips for Meniscus, ACL, and Arthritis Relief

Knee pain is one of the most common complaints we see at Emery Physical Therapy—and for good reason. Whether it’s from a sports injury, a sudden twist, or years of wear and tear, your knees take on a lot of stress.

If you're experiencing knee pain that’s affecting your mobility, exercise routine, or daily life, it’s important to understand what's causing it. In this blog, we’ll break down the top causes of knee pain—meniscus tears, ACL injuries, and arthritis—and share how physical therapy can help you recover without surgery.

Understanding the Anatomy of Knee Pain

The knee is a complex joint made up of:

• Bones: Femur, tibia, and patella (kneecap)

• Cartilage: Meniscus cushions the bones

• Ligaments: Including the ACL (anterior cruciate ligament), which stabilizes the knee

• Muscles & Tendons: Support and move the joint

Because so many parts work together, even small injuries can lead to big problems if not treated properly.

1. Meniscus Tears: Cartilage Damage That Hurts to Twist or Bend

The meniscus is a crescent-shaped cartilage that cushions your knee. It helps absorb shock and stabilize the joint. But a quick pivot, squat, or awkward step can cause it to tear.

Signs of a Meniscus Tear:

• Clicking, popping, or locking of the knee

• Pain with squatting or rotating

• Swelling around the joint

• Difficulty fully straightening the leg

Meniscus tears are common in both athletes and older adults. For some, surgery may be needed—but for many, physical therapy is the first and most effective step.

PT Tips for Meniscus Recovery:

• Strengthen the quads and hamstrings to support joint stability

• Use non-weight-bearing exercises (like cycling or pool therapy)

• Work on balance and proprioception to reduce re-injury risk

• Gradually progress from range-of-motion drills to functional strength exercises

2. ACL Injuries: The Athlete’s Worst Nightmare

The ACL (anterior cruciate ligament) connects the thighbone to the shinbone and keeps your knee stable during sudden movements. ACL tears often happen during sports that involve pivoting, jumping, or cutting, like soccer, basketball, or skiing.

Signs of an ACL Injury:

• A sudden pop or giving way of the knee

• Immediate swelling

• Pain with weight-bearing

• Instability when walking or turning

ACL injuries often require surgery in younger, athletic individuals—but many people can recover or delay surgery with focused physical therapy.

PT Tips for ACL Injury:

• Prehab (pre-surgical rehab) improves outcomes if surgery is planned

• Post-injury care focuses on reducing swelling and restoring range of motion

• Progress to strength and stability training (especially hip and core)

• Include agility and return-to-sport exercises under guided supervision

3. Knee Arthritis: Wear-and-Tear That Slows You Down

Osteoarthritis is the most common cause of chronic knee pain, especially among older adults. It occurs when the cartilage wears down over time, causing bones to rub together. While there’s no “cure” for arthritis, physical therapy is one of the best long-term treatments.

Signs of Knee Arthritis:

• Stiffness, especially in the morning or after sitting

• Pain that worsens with activity but improves with rest

• Grinding or crunching sounds

• Decreased range of motion

PT Tips for Arthritis Relief:

• Focus on low-impact exercises (stationary bike, aquatic therapy, elliptical)

• Improve joint flexibility and lubrication with controlled movements

• Build strength in surrounding muscles to reduce stress on the joint

• Learn how to modify daily tasks and avoid flare-ups

Did you know? Regular physical therapy can delay or even prevent the need for knee replacement surgery.

How Emery Physical Therapy Helps You Overcome Knee Pain

Whether your knee pain is new or long-standing, our expert team at Emery Physical Therapy can help. We provide non-surgical knee pain solutions using a comprehensive, patient-first approach:

What Makes Us Different:

• Thorough evaluation to identify the true cause of your pain

• Customized rehab plans built around your lifestyle and goals

• Hands-on techniques like manual therapy, cupping, and e-stim

• Movement correction, gait training, and sport-specific rehab

• Convenient locations in Mt. Prospect and Oakbrook Terrace, IL

Our goal is simple: Help you return to the activities you love—pain-free and stronger than ever.

📞 Ready to Get Back on Your Feet?

Knee pain doesn’t have to keep you sidelined. Whether you’re recovering from an ACL tear, managing arthritis, or unsure what’s wrong—Emery Physical Therapy is here to guide your recovery.

📲 Call us today at (847) 786-2014
🌐 Book your evaluation online
📍 Serving Mt. Prospect, Oakbrook Terrace, and surrounding communities

Let’s restore your strength, mobility, and confidence—starting today.