Keep walking, keep going: help for hip and knee pain
Pain on the stairs, stiffness getting out of the car, an ache after a walk on the Heath Extension. Hip and knee pain is common, but it does not have to stop you doing what you love.
★★★★★ 5-star Google reviews from our Hampstead Garden Suburb patients
Quick answer: Most hip and knee pain in adults, including osteoarthritis, improves with strengthening exercise, staying active and the right advice, which is what NICE recommends first. Physio also helps you recover after a hip or knee replacement. Our nearest clinic to Golders Green is BOOST PHYSIO Hampstead Garden Suburb, 45 Market Place, NW11 6JT.
Common causes of hip and knee pain
Osteoarthritis
Hip or knee
Stiffness first thing and after sitting, pain on stairs or walking further. Very common from middle age and very treatable.
Outer hip pain
Gluteal tendinopathy, bursitis
Pain on the side of the hip, worse lying on that side, climbing stairs or standing on one leg.
Front of knee pain
Patellofemoral pain
Pain around the kneecap with stairs, squatting or sitting for a long time.
Sports and twisting injuries
Ligament, meniscus
A knee that swells, catches or gives way after a twist, often playing sport.
After surgery
Hip or knee replacement, ACL
Rehab to restore movement, strength and confidence after your operation.
Many people worry that pain means their joint is wearing out and that exercise will make it worse. In fact, the evidence points the other way: strengthening the muscles around the hip and knee is one of the most effective treatments for joint pain, including arthritis.
We build a programme that fits your life, whether your goal is a round of golf, walking the dog in Big Wood or managing the stairs at home with confidence.
Hip strengthening to help prevent hip problems
Book a hip or knee assessment
At our Hampstead Garden Suburb clinic, close to Golders Green and Temple Fortune.
What helps hip and knee pain
- Strengthening the hip, thigh and calf muscles two to three times a week
- Staying active with walking, cycling or swimming, adjusting the distance rather than stopping
- Weight management where relevant: small changes reduce the load on the knee
- Hands-on treatment to ease stiffness and pain
- Advice on pacing, footwear and, if needed, a walking aid for flare-ups
First line
treatment for hip and knee osteoarthritis recommended by NICE is exercise and education
NICE NG226, 2022
~7 days
after a hip or knee replacement is when we usually start physio, following your surgeon’s guidelines
BOOST PHYSIO rehab pathway
6-12 weeks
is when many people start getting back to hobbies after a joint replacement
BOOST PHYSIO rehab pathway
Rehab after a hip or knee replacement
If you are having, or have had, a hip or knee replacement, physio makes a real difference to how quickly and fully you recover. We follow your surgeon’s guidelines first. Where they allow, we usually start around a week after the operation, checking your walking, wound and exercises, and watching for complications such as a clot or infection.
Then we see you once or twice a week until you can manage the stairs without a stick and drive again, before focusing on getting you back to your hobbies at around 6 to 12 weeks.
Recovery after total hip replacement
When to seek medical advice quickly
- A hot, red, swollen joint with fever
- Calf pain and swelling or breathlessness after surgery (possible blood clot): call 111 or 999
- Unable to weight bear after a fall
- A knee that locks and will not straighten
Meet your Hampstead Garden Suburb physios
Rebecca has a particular interest in rehab after surgery, including ACL reconstruction, and the whole team treats hip and knee pain every week.
Soma Fershi
Chartered Physiotherapist
Soma treats sports and gym injuries at our Hendon and Hampstead Garden Suburb clinics, with a strong focus on getting you back to training safely.
Finlay McDonald
Senior Physiotherapist
Finlay treats sports injuries and rehab after surgery, and sees patients in Hampstead Garden Suburb as well as Crouch End and East Finchley.
Rebecca Mulvey
Chartered Physiotherapist
Rebecca treats sports injuries and rehab after surgery, including ACL reconstruction, at our Hampstead Garden Suburb and Muswell Hill clinics.
Harry Fountain
Senior Physiotherapist
Harry treats sports injuries at our Hampstead Garden Suburb and Borehamwood clinics, using acupuncture alongside hands-on treatment and exercise where it helps.
What our patients say
★★★★★
“I had such a lovely experience with Soma! I’ve been struggling with sciatic pain, and she made me feel so comfortable and welcome from the moment I arrived.”
★★★★★
“I was referred to Rebecca by a doctor who is a consultant specialist in arms/shoulders following fractures in both my arms (bilateral proximal humeral fractures).”
★★★★★
“Rebecca was great, very professional and gave me exercises and stretches to do during my treatment and to continue afterwards.”
Watch: hip and knee exercises
Short videos from our physios.
How to improve hip joint flexibility
What can I do for a stiff knee?
ACL rehab with Rebecca in Hampstead Garden Suburb
One clinic, the experience of a whole team
Something our patients don’t always realise is how much support sits behind each physio. Our team trains together twice a month and every physio has a dedicated mentor who reviews cases with them, so when you see us in Hampstead Garden Suburb you get the experience of the whole BOOST PHYSIO group.
- Same day appointments, seven days a week across our clinics
- No GP referral needed
- Recognised by Bupa, AXA Health, Vitality, WPA and Aviva
Prefer another clinic? Book at BOOST PHYSIO Hendon, East Finchley or West Hampstead, or read more about our Hampstead Garden Suburb clinic. Live nearer Hendon? See our guide to hip pain and hip replacement rehab in Hendon.
Get moving more comfortably
Book at Hampstead Garden Suburb, our closest clinic to Golders Green.
Related reading
Hip pain physio
Knee pain physio
Arthritis physio
Hip replacement rehab
Knee replacement rehab
Physio near Golders Green and Temple FortuneYour questions answered
Is exercise safe if I have arthritis?
Yes. Exercise is the main recommended treatment for hip and knee osteoarthritis. We start at a level that suits you and build up gradually.
When should I start physio after a knee or hip replacement?
Follow your surgeon’s guidelines first. Where they allow, we usually start around 7 days after the operation, then once or twice a week until you can manage stairs without a stick and drive.
Why does the side of my hip hurt at night?
Pain on the side of the hip when lying on it is often from the gluteal tendons. Avoiding crossing your legs and a pillow between the knees can help, and specific strengthening usually makes the biggest difference.
Will I need a scan?
Usually not for arthritis, which can be diagnosed clinically. A scan is considered after an injury with swelling or locking, or if you are not improving.
Do I need a GP referral?
No. You can book directly online, by phone or on WhatsApp. If you are claiming on health insurance, check whether your insurer needs a GP referral first.
Can I use my health insurance?
Yes. We are recognised by Bupa, AXA Health, Vitality, WPA and Aviva. Bring your authorisation code to your first appointment.
Written and clinically reviewed by Steven Berkman, BSc Physiotherapy (University of Cape Town), HCPC-registered chartered physiotherapist, MCSP, founder of BOOST PHYSIO in 2008, with Soma Fershi, Finlay McDonald, Rebecca Mulvey and Harry Fountain at BOOST PHYSIO Hampstead Garden Suburb. Last reviewed 12 November 2026.
References
- NICE guideline NG226. Osteoarthritis in over 16s: diagnosis and management. 2022.
- Mellor R et al. Education plus exercise versus corticosteroid injection use versus a wait and see approach on global outcome and pain from gluteal tendinopathy (LEAP). BMJ 2018;361:k1662.
- Crossley KM et al. 2016 Patellofemoral pain consensus statement. Br J Sports Med 2016;50:839-843.
This article is general information, not a diagnosis. If you are unsure what is causing your symptoms, book an assessment or speak to your GP. If you have severe or rapidly worsening symptoms, call 111 or 999.
