Quick & Effective Recovery from Knee Pain

How to quickly and effectively recover from knee pain


Last week we looked at common knee injuries, how they develop and the signs you need to pay attention to. Click here to read last weeks blog. 

So what happens once you realise you need some help? This week we want to give you insight into what an integrated management plan with Function360 looks like. Unless your injury has previously been diagnosed by another healthcare practitioner, your first appointment will be with one of our physiotherapists or sports therapists.


Initial Consultation


Initial Consultation: this is where your therapist will try to connect the dots to get a full picture what’s going on; you’ll be asked your full medical history and how your pain developed. Patients tend to want to go straight on to treatment, but history taking is actually the most important step of the whole process. A lot of injuries and problems can cause similar symptoms so for your plan to head in the right direction straight away it is important to get all the details. The next step is a thorough assessment; this generally includes posture assessment, active movements as well as your therapist performing some specific tests to check the integrity of your knee structures. As most knee injuries are caused by movement dysfunctions, you will probably be asked to perform squats or single leg hold/jumps. An initial treatment will then follow, and you may be given some simple exercises to kick start your rehab straight away.

For more complex injuries, as contact injuries or trauma, you may be referred for further investigations or a consultant assessment.

Treatment plan: once your injury has been properly assessed, a treatment plan can be devised for you and – depending on the stage of your injury – this may include further physiotherapy or sports therapy sessions, soft tissue treatments and rehabilitation sessions.

The important thing to remember is that your body must go through specific physiological processes to fully recover and rushing your plan stages will only lengthen your recovery time. Most tendinopathies take 8-12 weeks to fully recover and ligament damage can take up to 6-12 months.


Soft Tissue Treatments


Soft tissue treatments: Deep tissue treatments and myofascial release will often be a part of your plan. With both chronic and acute injuries your body will try to protect the area by reducing movement; this means muscles get tight and contracted and won’t be able to work properly. Self-release at home with foam rollers as well as deeper treatments from your therapist will be a key element of your initial phases as well as less regular maintenance in the later stages. Click here to read about deep tissue massage.





Rehabilitation, this is where the magic happens and yes, it’s also where you need to put more work in! Your exercises will focus on 3 main aspects:

  • Getting your tendons/ligaments progressively able to withstand more load
  • Improving your movement patterns so that the load is transferred correctly through your body
  • Teaching you to correctly recruit your ‘core’ muscles. Your core and glutes are your power-house, if they are dysfunctional, everything else compensates.

Click here to read about our rehabilitation services.


Is your knee ‘playing-up?’ All the above are included in our MOT package, experience the Full 360 experience for a injury-free 2018! Book your assessment today  and be #THEFULL360 strong!




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118a London Wall, EC2Y 5JA

We are based on London Wall, the City of London, and are moments away from a few of the main underground stations in the City of London. Our closest tube stations are: Moorgate Station, Liverpool Street Station and Bank Station.


Opening Hours: Monday to Friday 7am – 8pm | Saturday 8am – 2pm
Emergency appointments are available outside our opening hours, including Sundays.

020 737 484 92