Knee Pain PhysiotherapyMilsons Point

Is your knee pain interfering with your life? Does it wake you at night? Do you walk down stairs sideways? Knees are so important – learn how to manage your knees with A-J.

A-J, the principal at Physio Therapy Yoga, has managed knee pain for years after skiing injuries and multiple surgeries. She has been a Sports Physiotherapist for 35 years and incorporates Yoga with Physiotherapy to teach you about your knees and exercise your knees.


Knee Pain has many causes beyond the knee joint. These causes must be addressed to prevent knee pain from returning.

Patello-femoral (kneecap) pain

is one of the most common types of knee pain. It is due to the kneecap not tracking properly along a groove in the leg bone underneath (femur). Some of the causes for maltracking can be; muscular imbalance between inner and outer quadriceps muscles, stiff hip joints or feet, weak hips or ankles, a misalignment of the body above causing a torsion through the knee…there are more.


‘Wear and tear’ over time is inevitable, but pain is optional! Pain is best prevented by correcting your alignment and muscular balance (strength and flexibility) with specific exercises.  It is minimised by keeping the knee moving. It is important with arthritis to keep the knee active, in a low-impact way. Rest is not always best!

Yoga is low-impact and helps build awareness of how you are using your knees. Here at Physio Therapy Yoga in Milsons Point we prescribe specfic knee exercises for your body. These exercises are whole body and specific to the knee; they are fine-tuned for you. 


The knee joint gets inflamed with any torsion. If there are twists or misalignments in the body above or below the knee, it can cause uneven wear on the knee joint and result in inflammation. The chemicals of inflammation cause pain. We must treat the cause of your knee misalignment to relieve your pain.  

Bursitis can be caused by overuse, trauma or misalignment of the knee. The bursa is a pouch of fluid that pads between bone and tendon, providing cushioning. When it gets inflamed it causes pain. 

Others Knee Pains Include

Post-surgical or fracture, Osgood Schlatters (growth plate injury where the quads insert), Bakers cyst (usually a sign of wear and tear of the knee), patella tendinopathy (inflamation), fat pad irritation, ligamentous or meniscal damage, overactive trigger points in muscles.

Yoga Therapy for the knees includes;

1. Functional Yoga poses to enhance knee flexibility. I will guide how far you can safely push your knee. It is good to keep arthritic knees moving, in the correct way!

2. Maintain and increase strength with Yoga poses such as the Warrior pose (lunges), Chair pose (squat) and Goddess pose (wide squat) and more. All poses focus on balancing effort and ease while maintaining awareness of alignment of your whole body. Alignment is key. Yoga has added benefits over pure exercise.

3. Improve proprioception or balance ie know where your body is in space to quickly adapt if you trip on an uneven surface.

4. Stretch more effectively and efficiently using breathing and mindfulness. Let me show you how.

Using the combination of Physio and Yoga you can reduce knee pain, stiffness and/or weakness, and learn how to align, strengthen and stretch the muscles around your knee for long-term health of your knees.

For Bookings:


6 week Workshop –

 Knees with Physio and Yoga

I’m excited to be presenting a 6-week workshop dedicated to rebalancing and strengthening your knee joints. It will combine the science of Physio and Yoga for optimal knee health.

Here’s a sneak peek of what’s in store:

Mobility: Explore techniques to enhance the mobility of your knee, hip joint, and ankle. They work as a team.

Strengthening: Discover exercises designed to fortify the knee joint and target specific muscles responsible for kneecap stability.

Alignment: Understand knee alignment, variations according to anatomy, and how you can make your anatomy work most efficiently for you. Includes tracking of the kneecap.

Balance: Understand the significance of whole-body balance and how it impacts the well-being of your knees. This is a frequently under-managed area.

Lifestyle: Learn about how this contributes to the health of your knees.

Pain Management: Pain is more than just material tissue damage, it is related to our mind, to beliefs, to perceptions and lifestyle.

If you’re keen to learn more about taking care of your knees put your name down now.


 Prevent Arthritis and Keep your knees healthy. Reduce pain and discomfort.


Dates: April-May 2024 TBA

Recordings can be made available if you miss a week or two.

Cost: $810 for the 6 week course + initial and final individual assessment.

Numbers are limited to provide individual attention.