My 13-year-old had Osgood-Schlatter bumps on both knees and missed half a football season. Scan, insoles, and a load-management plan from your team and he was back training within six weeks. The bump is still there, but he plays through the season now.
Knee pain
Knee pain that traces back to how you walk
Knee pain rarely starts at the knee. In growing kids and active adults, how your foot lands and how your leg rotates shape the load your knee has to absorb. A foot assessment often tells the story the knee alone cannot.
- Kids + adult knees
- 3D scan + gait review
- Kneecap tracking check
- Home visits or our store
What it is
Different causes, one shared path: look at the foot
Knee pain is not a single condition. In kids, Osgood-Schlatter disease (a tug on the shinbone growth plate) and patellofemoral pain (kneecap tracking off-centre) cover most cases. Growing pains are a third, benign category, usually felt at night with no daytime pain.
In adults, patellofemoral pain syndrome, early knee osteoarthritis, and overuse from running or long standing hours are the common sources. Each has its own pattern, but they share one thing: how the foot loads influences how the knee feels.
A collapsed arch, an in-toed gait, or an old injury can all change the angle the kneecap moves through. Over thousands of steps a day, small misalignments become real pain. That is why a knee assessment that never looks at the foot often misses half the story.
Age matters
Knee pain in kids vs adults
The causes are different, but the principle is the same. Tap a tab to see what fits.
What parents usually notice
- A tender, visible bony bump just below the kneecap that was not there a year ago (Osgood-Schlatter).
- Pain worsens with running, jumping, squatting, or stairs, and eases with rest.
- Child complains of knee ache at night but walks normally in the morning (typical growing pains).
- Knee pain reported in the front of the knee after a long class or car ride.
- Child limps or favours one leg after training, football practice, or PE.
- Child rubs or holds the area just below the kneecap, not the sides or back.
Why knees hurt during growth years
Most kid knee pain falls into three groups. Osgood-Schlatter is a tug on the shinbone growth plate from the patellar tendon, common during growth spurts in active kids. Patellofemoral pain is when the kneecap does not glide smoothly in its groove, often because the hip or thigh muscles are not pulling it straight. Growing pains are benign aches in the muscles around the knee, usually evening or night, with no pain during the day.
Foot alignment plays a real role. Flat feet or in-toeing change how the knee tracks with every step. Over thousands of steps, that adds up to real irritation, especially in a growing knee.
How we approach it for kids
We observe the whole walking pattern, not just the feet. A 3D scan maps the foot. We check how the kneecap sits, whether the leg rotates in or out during running, and whether a flat arch is amplifying load on the knee.
If a custom insole would help the knee track straighter, we craft one. We also guide parents on sport load, warm-up habits, and when to modify rather than stop an activity. For red-flag signs, we refer to an orthopedic doctor.
More about our kids programmeWhat to check in adults
- Dull ache in the front of the knee, around or behind the kneecap, after sitting with bent knees (cinema, long drive).
- Clicking, popping, or grinding sound when you squat or climb stairs.
- Knee feels stiff for the first few minutes after getting up from a chair or out of bed.
- Press the edges of the kneecap with the leg relaxed and straight. A tender spot appears.
- Walking down stairs is more painful than walking up.
- The knee feels weak or briefly 'gives way' on uneven ground or during a quick turn.
Why your foot matters for your knee
The most common adult knee pain is patellofemoral pain syndrome, also called runner's knee. The kneecap tracks slightly off-centre in its groove, irritating the cartilage. Early-stage knee osteoarthritis is the other common source, especially after age 40, with stiffness, grinding, and activity-related pain.
Both conditions are influenced by what happens at the foot. A flat arch or an in-toed gait causes the lower leg to rotate, which pulls the kneecap off-line. Supporting the foot is one of the less invasive ways to reduce the load the knee has to absorb.
How we approach it for adults
A 3D foot scan and pressure map tell us how your weight is distributing. A gait observation checks how the knee is tracking. We discuss your activity, shoes, standing hours, and any recent change.
A custom insole supports the foot to let the knee track straighter. For many adults that is enough to ease the pain. When strengthening or physiotherapy is also needed, we will say so and point you to the right specialist.
See how a assessment works How we help
Look up from the foot, then support the chain
Your knee does not work in isolation. Neither does our approach.
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3D scan + gait review
We look up the chain, not just at the knee. How the foot loads, how the leg rotates, how the kneecap tracks. That is where the strain usually starts.
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Alignment-based insole
A custom insole shapes the support to your foot and gait. The goal is not to change your knee directly. It is to let the knee do its job with less side-load.
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Load and habit coaching
Calf stretches, hip strength, sport pacing, shoe choice. An insole is often half the answer. The daily habits are the other half.
Results timeline
What change usually looks like
Windows are typical. Growing kids and chronic adult cases each have their own pace.
- First 2 to 4 weeks
Load shifts, strain eases
Your foot settles into the new support. The kneecap starts tracking a little straighter. Many people notice fewer flare-ups after stairs or long walks within the first few weeks.
- 6 to 8 weeks
Daily pain usually settles
Routine tasks, standing, driving, and light sport feel easier. Clicking and grinding may still be there, but the pain around them drops. Kids with Osgood-Schlatter often tolerate longer training sessions.
- 3 to 6 months
Stable, with a clearer plan
For growing kids, most knee pain clears as the growth plate matures. For adults, pain often stays settled with consistent insole wear, good shoes, and simple daily stretches. Cases that need more structural support get referred on.
Swelling, locking, giving way, or no improvement after 2 to 3 weeks are reasons to see an orthopedic doctor. We will refer you if what you need is beyond a foot-level fix.
Real stories
From nagging knee pain to keeping up again
Notes from parents, active adults, and long-standing professionals.
I cycle and run and my left knee started aching after long rides. Physio helped a bit but it kept coming back. The insole was the missing piece. The knee tracks differently now and I can finish long rides without the nagging ache.
Forty-seven, on my feet teaching all day, knees started clicking and aching by evening. I thought I needed a knee brace. A foot assessment showed my arches had dropped. Insoles later, the evening pain is mostly gone. Wish I had done this five years ago.
Is the knee ache linked to how your child walks?
Our free parent checklist covers 12 signs on the foot, walk, shoes, and pain, and tells you when an assessment is worth booking.
Knee pain FAQ
What people ask us about knee pain and insoles
Short, honest answers. An assessment gives the specific answer for your knee.
Why does a foot clinic help with knee pain?
The foot is the first thing that hits the ground with every step. If the arch collapses or the foot angles in or out, the lower leg rotates with it, and the kneecap gets pulled off its track. Supporting the foot is one of the less invasive ways to reduce load on the knee. For many people it is enough to settle the pain. For others it is part of a bigger plan with physiotherapy.
Does running really wreck the knees?
A common worry, but the evidence says otherwise. Moderate, well-loaded running does not cause arthritis in healthy knees. What does cause problems is a sudden jump in training, poor-fitting shoes, or running on an existing misalignment. Fix the setup, and most people run pain-free for decades.
My child has knee pain at night. Should I worry?
Usually not. Aching around the knee at night with normal walking in the morning is typically growing pains, which are benign. You should book an assessment if the pain is constant, there is swelling, the knee locks or gives way, there is a visible bump below the kneecap, or your child limps for more than a few days.
Should my kid with Osgood-Schlatter stop all sport?
Usually no. Complete rest for months is rarely needed and often delays the return to fitness. Most kids can keep training with lower impact, proper cushioning, and shorter sessions. We work out the modified plan with you. The goal is to manage the pain, not shut the activity down.
Is clicking or popping in my knee a sign of arthritis?
Not by itself. Painless clicking, popping, or grinding is usually harmless. It is the pain that matters, not the sound. If the clicking is accompanied by pain, swelling, stiffness, or giving way, that is worth checking properly.
When should I see an orthopedic specialist rather than a foot clinic?
Swelling that does not settle, a knee that locks or will not bear weight, sudden sharp pain with no obvious cause, or symptoms that have not improved after 2 to 3 weeks of self-care all warrant an orthopedic review. We will also refer you if our assessment shows the issue is structural rather than foot-driven.
Related topics
Often connected to knee pain
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Flat feet
A collapsed arch is one of the most common contributors to knee pain in both kids and adults.
Learn more -
In-toeing and out-toeing
Foot rotation affects how the kneecap tracks, especially in growing kids.
Learn more -
Plantar fasciitis
Heel pain and knee pain often co-occur when gait is off. Addressing both together often helps.
Learn more
Still aching?
Book a foot assessment and start getting it right
A quick WhatsApp message. We will guide you from there.