Our knees work hard every day, supporting our movements and carrying us through life. However, when pain strikes, even the simplest activities, like walking or climbing stairs, can feel like a challenge. Over time, this discomfort might extend to other movements, such as bending or straightening the leg, and for some, it may even show up after more active pursuits, like running.
These changes in how your knees feel are often a sign of underlying issues that need attention. By understanding what’s causing the discomfort, you can take the first steps toward regaining mobility. Let’s now explore the different types of knee pain and what they might reveal about your joint health.
Types of Knee Pain
Knee pain can stem from various conditions, each requiring specific attention and care. Here are the most common types:
- Anterior Cruciate Ligament (ACL) Injury: A tear in the ACL. It’s often caused by sudden stops or changes in direction during activities like sports.
- Knee Fracture: A break in the bones around the knee, such as the kneecap, typically caused by falls, trauma, or accidents.
- Torn Knee Meniscus: A tear in the cartilage that cushions the knee joint, usually caused by twisting or turning motions.
- Knee Bursitis: Inflammation of the fluid-filled sacs (bursae) that cushion the knee joint, often due to repetitive pressure or overuse.
- Patellar Tendonitis: Inflammation of the tendon connecting the kneecap to the shinbone, commonly seen in athletes who engage in jumping or repetitive running.
- Loose Body: A fragment of bone or cartilage that breaks off and floats within the joint space, often caused by injury or degeneration.
- Iliotibial Band Syndrome: Irritation of the iliotibial band, a thick band of tissue running along the outer thigh, caused by repetitive activities like cycling or running.
- Dislocated Kneecap: When the kneecap shifts out of its normal position, typically due to trauma or sudden twists.
- Hip or Foot Pain: Altered walking patterns due to pain in the foot or hip can place additional stress on the knee joint.
- Osteoarthritis: A degenerative joint condition caused by the gradual breakdown of one’s knee cartilage.
- Rheumatoid Arthritis: An autoimmune disorder where the body’s immune system attacks the knee joint lining.
- Gout: A buildup of uric acid crystals in the knee joint. Symptoms of gout are often triggered by a poor diet or dehydration.
- Pseudogout: A condition that is similar to gout. Pseudogout is caused by calcium crystal deposits in the joint fluid.
- Septic Arthritis: A bacterial infection in the knee joint. This is a medical emergency that requires immediate attention.
- Patellofemoral Pain Syndrome: Also known as Runner’s Knee, this type of knee pain is due to overuse or poor alignment of the knee.
- Sprain or Strained Ligaments: Overstretching or tearing of the ligaments surrounding the knee. Typically caused by sudden movements or trauma.
- Baker’s Cyst: A fluid-filled swelling at the back of the knee, often associated with underlying joint conditions.
- Osgood-Schlatter Disease: A condition common in growing adolescents, caused by stress on the patellar tendon at the shinbone.
- Chondromalacia: This is the softening or deterioration of the cartilage located under the kneecap.
- Plica Syndrome: Inflammation or irritation of the plica. This is a fold of synovial tissue found in the knee.
Common Causes of Knee Pain
Knee pain can result from a variety of general factors that strain or impact the joint. These causes often develop over time or arise from everyday habits and routines:
- Repetitive Movements: Activities that involve frequent bending, kneeling, or squatting can place ongoing stress on the knee, gradually leading to discomfort.
- Sudden Movements or Twists: Quick changes in direction or awkward movements, especially during physical activity, can strain the knee joint even without a direct injury.
- Prolonged Sitting or Standing: Staying in the same position for extended periods can cause stiffness or discomfort in the knees due to lack of movement.
- Weight-Bearing Stress: Carrying heavy loads or being overweight increases pressure on the knees, which can lead to wear and discomfort over time.
- Improper Footwear: Shoes that lack proper support or cushioning can alter your posture and walking pattern, placing added strain on the knees.
- Weak or Tight Muscles: Muscle imbalances or tightness, particularly in the legs, can affect how the knee absorbs impact and moves during activity.
- Natural Ageing: As we age, the knee joint naturally loses some of its resilience, making it more susceptible to strain and everyday wear.
- Poor Posture or Movement Habits: Slouching, poor running form, or improper techniques during physical activities can increase stress on the knee joint.
- Inadequate Recovery: Overtraining or failing to rest after physical activity can overburden the knees, leading to strain and discomfort.
- Environmental Factors: Activities on hard or uneven surfaces can place extra stress on the knees, especially during prolonged or repetitive movements.
Symptoms of Knee Pain
Knee pain symptoms can manifest in various ways, often depending on the underlying cause. Here are the most common and distinguishable signs to watch for:
- Pain and Tenderness: Discomfort can occur suddenly, as with injuries, or gradually, as seen in degenerative conditions. Pain may intensify with movement or after prolonged rest, depending on the cause.
- Swelling or Warmth: Swelling is a visible sign of inflammation or injury. In some cases, the knee may feel warm to the touch or appear red, often indicating conditions like gout, bursitis, or infections.
- Reduced Flexibility or Stiffness: Stiffness or difficulty bending and straightening the knee can limit daily activities. This is common with arthritis, meniscus tears, or prolonged inactivity.
- Instability or Giving Way: Feeling like the knee might buckle or give way is a sign of joint instability, often linked to ligament injuries or muscle weakness. This can affect balance and mobility.
- Unusual Sensations: Popping sounds (crepitus), crackling sensations, or a feeling of catching or locking when moving the knee can occur. These are often caused by cartilage wear, loose fragments, or meniscus tears.
- Visible Changes or Swelling: Trauma may lead to visible deformities, like a dislocated kneecap or fractured bone, while chronic swelling or fluid buildup may indicate conditions like Baker’s cyst.
- Localised Discomfort: Pain may vary by location. Front knee pain may point to patellofemoral pain syndrome, while pain behind the knee may suggest Baker’s cyst or tightness from swelling.
- Difficulty in Bearing Weight: Pain or instability when walking, climbing stairs, or standing can signal structural damage, inflammation, or overuse injuries affecting the joint.
- Menopausal Joint Pain: The drop in oestrogen during menopause can lead to joint stiffness and knee pain. Hormonal changes also often cause weight gain, adding extra stress on the knees and worsening discomfort.
Knee Pain Management and Prevention
The management of knee pain involves a combination of approaches that address discomfort while supporting joint recovery. At the same time, preventative strategies are essential to minimise the risk of future injuries. Whether you are dealing with pain now or looking to avoid it, the following can help:
- Change of Pace: Temporarily avoiding activities that worsen knee pain helps reduce strain and allows the joint to recover. Low-impact exercises, like swimming or cycling, are great alternatives to high-impact routines.
- Rest and Ice: Taking time to rest the knee and applying ice packs helps reduce swelling and inflammation, especially after activity or minor injuries. This approach allows the joint to recover while minimising discomfort.
- Anti-inflammatory Medication: Taking Nonsteroidal Anti-inflammatory Drugs (NSAIDs) can help reduce swelling and provide pain relief.
- Orthotics and Braces: Custom insoles and/or knee braces offer structural support, improving alignment and reducing stress on the knee during movement and weight-bearing tasks.
- Advanced Methods: Visiting a podiatrist can provide access to non-invasive options like the Extracorporeal Magnetotransduction Therapy (EMTT) and Extracorporeal Shockwave Therapy (ESWT). These options help stimulate the body’s natural recovery processes, helping to promote healing and reduce knee discomfort.
While the above approaches focus on addressing existing pain, prevention plays an equally vital role in maintaining long-term knee health. Taking proactive steps can reduce the likelihood of injuries or chronic discomfort. Key methods include:
- Maintain a Healthy Weight: Excess weight places additional stress on the knees, accelerating wear and increasing the likelihood of strain or injury over time.
- Strengthen the Supporting Muscles: Exercises that build strength in the quadriceps, hamstrings, and other knee-supporting muscles improve stability and reduce injury risk.
- Warm Up and Stretch: Preparing muscles with dynamic stretches before activity enhances flexibility and reduces strain. Cooling down with static stretches after activity helps prevent tightness and injuries.
- Wear Proper Footwear: Choose shoes with adequate cushioning and arch support to distribute pressure evenly and minimise knee impact. Replace worn-out shoes regularly to maintain proper shock absorption.
- Address Early Symptoms: Always listen to your body and avoid pushing through discomfort. Rest when needed and consult a healthcare professional if pain persists or worsens to prevent further issues.
Get Relief from Knee Pain at East Coast Podiatry
Knee pain can make even the simplest activities, like walking or climbing stairs, feel overwhelming. At East Coast Podiatry, we understand how challenging it is to live with pain that affects your mobility. This is why we are committed to providing quality care that’s tailored to your needs.
When the specific causes of knee pain are identified, such as joint strain, muscle imbalances, or biomechanical issues, our podiatrists can then create personalised plans to target these underlying problems. By combining non-invasive therapies, including ESWT and EMTT, with supportive devices like custom orthotics, we aim to relieve pain while improving joint function and mobility.
Ultimately, every step you take should feel confident and pain-free. Contact us today to book an appointment and let our dedicated team guide you towards healthier, pain-free knees.
Frequently Asked Questions About Knee Pain
Knee pain can arise from injuries such as ligament or meniscus tears, overuse conditions like tendonitis or bursitis, and degenerative issues such as osteoarthritis. Biomechanical misalignment, inflammatory conditions like gout or rheumatoid arthritis, or excess weight placing strain on the joint are also common causes. High-impact activities or insufficient muscle strength around the knee can further contribute to discomfort. Identifying the cause is essential for developing strategies to alleviate pain and improve mobility.
Knee pain can affect anyone, but some groups are at greater risk due to specific factors. Athletes are particularly vulnerable, as high-impact activities like running or jumping place repetitive strain on the knees. Menopausal women also face increased risk, as declining oestrogen levels can heighten joint inflammation, while hormonal changes often lead to weight gain that adds stress to the joints. Additionally, older adults experience knee pain due to age-related joint wear, while conditions like arthritis and flat feet can increase joint inflammation or alter movement patterns, making the knees more prone to pain.
Jumping isn’t necessarily bad for knees, but repetitive high impact jumping can strain the joints, especially if proper form is ignored or the surrounding muscles are weak. Similarly, activities like running on hard surfaces, squatting with poor posture, or overloading the knees with excess weight can increase joint stress. Wearing unsupportive footwear or skipping warm-ups before exercise can also contribute to knee issues. Moderating these activities and adopting knee-friendly habits can help protect joint health.
NSAIDs can reduce inflammation and temporarily ease knee pain, but they are unlikely to fully resolve the problem if used alone. Knee pain often stems from issues such as joint strain, overuse, or degenerative conditions like arthritis, which NSAIDs do not address. For longer-lasting relief, NSAIDs should be combined with rest, muscle-strengthening exercises, and/or custom orthotics/braces to improve joint support. Consulting a podiatrist is essential to identify the root cause and create a comprehensive plan to manage knee pain.
At East Coast Podiatry, we understand that knee pain can significantly affect your mobility and daily life. That’s why we offer a range of care options designed to address the root causes of pain and support recovery. Combining advanced therapies with personalised techniques, our podiatrists focus on alleviating discomfort, improving joint function, and preventing future issues. These include:
- Custom Foot Orthotics: Specially designed insoles that help improve alignment, reduce stress on the knees, and alleviate joint discomfort during everyday activities.
- Extracorporeal Shockwave Therapy: A non-invasive therapy that uses acoustic waves to stimulate the body’s natural healing process, easing knee pain and improving joint function.
- Extracorporeal Magnetotransduction Therapy: An advanced therapy that uses electromagnetic pulses to reduce inflammation and accelerate tissue repair in the knee joint.
- Strengthening and Stretching Exercises: Tailored exercises to build muscle strength and flexibility around the knee, stabilising the joint and reducing the risk of future strain or injury.
By addressing the root causes of knee pain, we ensure each patient receives comprehensive care to support long-term joint health and mobility.
