Knee pain shouldn't bench you.
We get runners, hikers, pickleball players and lifters back to full training with hour-long, doctor-led sessions and a clear 3-phase plan.
Book a Discovery CallUnderstanding Knee Pain
Knee pain is one of the top reasons active adults have to cut back on the activities they love. It shows up as a dull ache, sharp twinge, swelling, or that nagging soreness that flares every time you ramp up training.
You don't have to guess what to do next. At Conquer PT we focus on finding the movement and strength problems that keep pain returning, then build a plan so you can keep training while you heal.
Common Symptoms
- Pain with running, hiking, squats, lunges, or stairs
- Swelling or stiffness after activity or in the morning
- Catching, locking, or a sense of instability in the knee
- Pain that gets worse with pivoting, quick direction changes (pickleball, dance)
- Activity that used to be fine now flares the knee pain
Common Causes
- Overuse and repetitive loading — training load exceeds what the knee can tolerate
- Muscle weakness or poor movement control around the hip, knee, or ankle
- Patellofemoral pain (pain around the kneecap) from tracking or load issues
- Meniscal or ligament irritation from a twist or past injury
- Degenerative changes or arthritis that cause pain with load — pain management and strengthening still help
How We Treat Knee Pain
We treat the person, not just the knee. Expect a 60-minute, 1:1 evaluation with a Doctor of Physical Therapy. We find the root movement and strength limits. Then we give a clear, strength-first roadmap so you can modify—not stop—your training.
Comprehensive 60‑minute Evaluation
Hands-on exam with Dr. Sujaya Deodhar, DPT. We assess movement, strength, joint mobility, gait, and your sport-specific demands. You leave with a clear understanding of what’s driving the pain and the next steps.
Phase 1 — Reduce Flare, Keep You Moving
Short-term strategies to control pain and inflammation while maintaining activity. We use targeted manual therapy, movement modification, and directed exercises so you can keep training without making the problem worse.
Phase 2 — Strength and Movement Rebuild
A strength-first approach to fix the underlying deficits. Progressive loading, neuromuscular retraining, and sport-specific drills (running form, squat mechanics, lateral agility for pickleball). We don’t just relieve pain — we build capacity.
Phase 3 — Bulletproofing & Return to Sport
Gradual return-to-load plans and performance-focused progressions. We simulate your activity (trail run, deadlift, dance sequence, pickleball smash) and give measurable milestones so you return confidently.
Ongoing Support & Self-Management
Home programs, coaching on training load, and optional tune-up visits. We teach you how to manage setbacks and progress safely so the same flare doesn’t derail your goals.
What to Expect
- 1Schedule a 60-minute evaluation. No referral required.
- 2Detailed history. You explain how the pain limits your running, hiking, lifting, or sport.
- 3Hands-on movement testing and targeted strength checks.
- 4Clear explanation of findings. We won’t guess or use jargon.
- 5A 3-phase Bulletproof Roadmap with specific milestones and workouts.
- 6Hands-on treatment and corrective exercises in that first visit so you leave with tools.
- 7Plan adjustments each visit. We monitor load, progress, and return-to-sport pacing.
Why Conquer PT
- 60-minute, 1:1 sessions with a Doctor of Physical Therapy — not a rushed aide-led visit.
- Modify, don’t stop: keep training while we fix the problem.
- Strength-based, root-cause approach — we build capacity, not just temporary pain relief.
- 3-Phase Bulletproof Roadmap with clear milestones for runners, hikers, lifters, dancers, and pickleball players.
- Dr. Sujaya Deodhar, DPT — 20+ years treating sports, dance, vestibular, and orthopedic injuries.
- Personalized, one-to-one care with a clear roadmap for progress.
- Located in Redmond and trusted by local primary care providers for complex cases.
Frequently Asked Questions
Do I need a doctor’s referral or imaging before coming?
No referral is required. We begin with a thorough evaluation. If imaging or physician collaboration is needed, we’ll recommend the next steps and help coordinate care.
Will I have to stop running or playing pickleball?
Not usually. Our philosophy is modify, don’t stop. We give specific adjustments and progressions so you can stay active while we address the root issues.
How long will it take to get back to full activity?
It depends on the cause, your history, and your training load. We don’t promise timelines. You get an individualized plan with measurable milestones so progress is clear.
How do I get started?
Personalized, one-to-one care with a clear roadmap for progress.
Can you tell me exactly what’s wrong with my knee over the phone?
No. We need an in-person assessment to identify movement and strength limits. Call to schedule a 60-minute evaluation so we can evaluate your knee properly.
Ready to stop guessing and start training again?
Book a 60-minute evaluation in Redmond with Dr. Sujaya. We’ll assess your knee, give a clear 3-phase plan, and get you back to the trail, the gym, or the court—without endless guesswork.
Book a Discovery Call