The most common presentation I see is patellofemoral joint pain, pain behind the kneecap. It comes from an imbalance between the inner and outer quadriceps, which affects how the kneecap tracks through its groove. The Q angle, the hip-to-knee alignment — plays into this too, and can be influenced by genetics or growth patterns. It's more common in adolescent girls because of their naturally wider Q angle.

You'll recognise it as a sharp or grinding pain behind the kneecap, worst going downstairs, squatting, or sitting with knees bent for a long time.

In younger adolescents still going through growth spurts, I also see a lot of Osgood-Schlatter, pain and tenderness at the bony lump just below the kneecap where the patellar tendon attaches. It's very common in active kids and usually settles on its own with some activity modification and patience.

The front of the knee is almost never just a knee problem, it's usually a combination of tight lateral structures pulling the kneecap off track and weak inner quad and hip muscles failing to control it. So the fix works on both ends.

Start by releasing the tightness:

• Roll the ITB and lateral quad with a Foam Roller or Footeez
  
• Trigger the TFL and glutes with a Pocket Physio MAX
  
• Stretch the quads and ITB with a Stretchband
  
• Ice and compress with an Ice Mate Pro to manage pain and swelling
  

Then rebuild the strength underneath it. This involves VMO activation, hip abduction, and lumbopelvic stability.

Get those working properly and the kneecap tracks better, the pain settles, and you stop loading the joint the wrong way every time you move.

The main ones are patella dislocations, patella fractures, and tendon ruptures (patellar tendon or quadriceps tendon).

A dislocation happens when a rotational force throws the kneecap sideways out of its groove, usually during a sharp change of direction. It often pops back in on its own, but if it doesn't, careful knee extension can help relocate it. Either way, it's painful and needs proper assessment. Treatment typically involves bracing for 4-6 weeks plus strengthening and patella taping.

A fracture is usually from a direct fall onto the front of the knee on a hard surface. Displaced fractures need surgery, non-displaced ones can sometimes be managed conservatively. A surgeon needs to make that call.

Tendon ruptures are the ones that catch people off guard, often no prior warning at all, just a sudden failure under load. These go straight to an orthopaedic specialist.

For all three: immobilise it, ice it with an Ice Mate Pro, and get medical evaluation immediately.

Depends on what you've done:

• Patella dislocation - typically 6-12 weeks, managed well with bracing and rehab
  
• Patella fracture - 6-12 months, whether it needed surgery or not; the kneecap takes time to regain full load tolerance
  
• Tendon rupture - similar to a fracture, 6-12 months is a realistic expectation
  

The knee is a joint that doesn't forgive shortcuts in rehab. Rushing return-to-play after any of these is how you end up back in the clinic with a worse problem.