Knee or hip pain? Keep doing what you love
Stairs, long walks around Aldenham Reservoir, getting in and out of the car or a game of football. Knee and hip pain gets in the way of everyday life, and there is usually a lot that can be done about it without injections or surgery.
★★★★★ 5.0 on Google from 65 reviews of our Borehamwood clinic
Quick answer: Most knee and hip pain, including arthritis, kneecap pain and tendon pain on the outside of the hip, improves with a strengthening programme. Exercise is the core treatment NICE recommends for osteoarthritis. Our Borehamwood clinic inside Anytime Fitness, Theobald Street, WD6 4PR, can assess you, often the same day.
The common causes
Knee arthritis
Stiffness and ache
Worse after sitting and first thing, often eases as you get going.
Kneecap pain
Front of the knee
Stairs, squats and kneeling, common in active people of all ages.
Hip arthritis
Groin and front of hip
Stiffness putting socks on and pain walking longer distances.
Outside hip pain
Gluteal tendons
Pain lying on that side, climbing stairs and standing on one leg.
Arthritis on an X-ray does not decide how much pain you have or how much you can do. Many people with marked changes on a scan walk, play golf and garden comfortably once their muscles are strong and their joints are moving well.
Strength and confidence are the main levers, and they can be changed at any age.
What can I do for a stiff knee?
Struggling with stairs or walks?
Book at our Borehamwood clinic, often the same day.
What helps
- A clear explanation of what is going on, in plain language
- Strength work for the thigh, hip and calf, progressed in the gym
- Hands-on treatment and acupuncture where they ease pain
- Walking, stairs and activity plans that build back gradually
- Help deciding about injections or surgery, and rehab if you do have it
Exercise
is the core treatment for knee and hip osteoarthritis
NICE NG226, 2022
Better
results from education and exercise than a steroid injection at 1 year for outside hip pain
Mellor et al, BMJ 2018
~5
sessions is typical for our patients to reach their goals
BOOST PHYSIO patient data
Pain at the front of the knee or kneecap
Front of knee pain is one of the most common things we see. This video explains what it is and where to start.
When to seek medical advice
- A hot, red, swollen joint with fever
- A knee that locks or gives way repeatedly
- Hip or knee pain after a fall and you cannot take weight
- Pain that wakes you every night and is getting worse
Meet your Borehamwood physios
Jolene, Michael, Harry and Abbi all treat knee and hip pain, from arthritis to sports injuries.
Michael Bolger
Specialist Physiotherapist
Michael was Head of Medical Services at Northampton Town FC and brings that professional sport experience to every patient.
Jolene Sher
Specialist Physiotherapist and Clinical Lead
Jolene leads our Elstree and Borehamwood clinicians, with a special interest in back and neck pain and Pilates-based rehab.
Harry Fountain
Senior Physiotherapist
Harry treats pain and injuries with hands-on care, clear exercise plans and acupuncture where it helps.
Abbiher Banfield
Senior Physiotherapist
Abbi takes time to listen, then builds a plan around your pain, your goals and acupuncture where it helps.
What our Borehamwood patients say
★★★★★
“Over the course of about 7 months as my knee improved we went from hands on sessions to strengthening sessions in the gym.”
★★★★★
“I had been attending an osteopath for osteoarthritis in both my knees.”
★★★★★
“I have been seeing Jolene at Boost Physio for several months for headaches, posture issues, and neck pain.”
Watch: knee and hip exercises
Short videos our physios use with knee and hip patients.
How to improve hip joint flexibility
How to protect your knees
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 Borehamwood 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 Elstree, Mill Hill or Hampstead Garden Suburb, or read more about knee pain physio and hip pain physio.
Get moving comfortably again
Book at BOOST PHYSIO Borehamwood, Anytime Fitness, Theobald Street, WD6 4PR.
Related reading
Your questions answered
Where is your Borehamwood clinic?
Inside Anytime Fitness at Borehamwood Shopping Park, Theobald Street, WD6 4PR, a short walk from Elstree and Borehamwood station.
Will exercise make my arthritis worse?
No. The right exercise reduces pain and improves function for most people with arthritis. Some discomfort while exercising is normal and we will show you how much is fine.
Do I need a knee or hip replacement?
Many people never need one. If you are considering surgery we can help you decide and prepare, and rehab you afterwards.
Do I need a GP referral to see a physio?
No. You can book directly with us online, by phone or on WhatsApp. If you are claiming on private medical insurance, check with your insurer first, as some ask for a GP or specialist referral.
How many sessions will I need?
It depends on the problem and your goals. On average our patients reach their goals in around 5 sessions, and we will give you an honest estimate at your first appointment in Borehamwood.
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 Michael Bolger, Jolene Sher, Harry Fountain and Abbiher Banfield at BOOST PHYSIO Borehamwood. Last reviewed 12 November 2026.
References
- National Institute for Health and Care Excellence. Osteoarthritis in over 16s: diagnosis and management (NG226). 2022.
- Mellor R et al. Education plus exercise versus corticosteroid injection use versus a wait and see approach for gluteal tendinopathy. BMJ 2018;361:k1662.
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.
