Physio Insights & Resources

Warning signs include new bladder or bowel changes, numbness around the saddle area, pain spreading into both legs, unexplained weight loss, or pain following significant trauma. If any of these apply, call 999 or contact NHS 111 straight away. For everything else, staying active, pacing your activity and seeing a physiotherapist if it isn't improving within a few weeks is the evidence-based approach.

Your physiotherapist will start by asking about your symptoms, history and goals, then examine how you move, test strength and, where relevant, check your nerves. You'll leave with a clear explanation of what's going on, a treatment plan, and usually two or three exercises to start straight away. Wear comfortable clothing that allows access to the area being assessed.

Tendinopathy develops when a tendon is loaded beyond its current capacity, often after a sudden change in training. Complete rest reduces pain but also reduces the tendon's capacity, so symptoms return. Progressive loading — moving from isometric holds to slow heavy strength work, then to faster, spring-like movements — is the most effective treatment, usually over 12 weeks or more.

Weeks 1–2 focus on swelling control, wound care and gentle range of movement. Weeks 3–6 build basic strength and walking quality. From around week 6, progressive strengthening and balance work take centre stage, with functional or sport-specific training following later. Every operation and surgeon's protocol is different, so always follow the guidance from your surgical team.

Going downstairs places high load through the patellofemoral joint, where the kneecap meets the thigh bone, as the quadriceps work to control your descent. When that load exceeds what the joint can currently tolerate, it becomes painful. Strengthening the quadriceps and hip muscles, and temporarily modifying aggravating activities, usually brings significant improvement within 6–12 weeks.

The checker follows a structured clinical screening pathway designed by our physiotherapists. It asks about your pain location and symptoms, then screens for red flags across general health, the spine and nervous system, and your specific pain area. Based on your answers, it recommends emergency care, a GP or NHS 111 review, or physiotherapy — and passes useful notes to your clinician.