Every step, stride, and squat starts with your knees. Whether you’re
chasing your kids, lifting at the gym, or simply getting through the day,
when knee pain strikes, it can slow everything down. Learn what causes it,
the symptoms to look for, and how to find lasting knee pain relief.
Your knees do a lot of heavy lifting every day, literally. They support your body weight, help you stay balanced, and let you move freely from one task to the next. When they start to ache, swell, or feel stiff, it might make even simple movements feel like a challenge.
Knee pain occurs when the tissues that support movement become irritated or strained. The muscles, ligaments, cartilage, and tendons all play a role in how your knee functions.
It may come on suddenly after an awkward twist or develop slowly from overuse, arthritis, or changes in posture and movement. For many people, it starts as a dull ache and becomes sharper when climbing stairs, bending, or standing for long periods.
Because your knees work closely with your hips, ankles, and spine, issues in one area may lead to discomfort in another. That’s why it’s important to understand what’s causing your pain and address it early. Talking to a healthcare provider or chiropractor for knee pain may help you identify what’s behind the discomfort and find a care plan that gets you moving freely again.
Runner’s knee usually shows up as a dull ache around or behind your kneecap, especially after running, climbing stairs, or sitting too long. It’s your knee’s way of saying it’s been working overtime and needs a little realignment and rest.
Osteoarthritis is what happens when the cartilage cushioning your knee starts to wear down, usually as you get older or stay on your feet a lot. It might make your knee feel stiff, sore, or swollen, but keeping active and moving regularly may help you stay comfortable.
Knee tendinitis happens when the tendons around your knee get irritated from too much activity or repetitive movement. It’s often called “jumper’s knee” because it shows up in people who run, jump, or play sports, and it usually feels sore just below the kneecap.
Knee bursitis happens when the small cushions around your knee get irritated or swollen. When that happens, your knee might feel warm, puffy, or tender, especially when kneeling or bending for too long.
A sudden twist, fall, or hit to your knee can strain or tear the tissue inside it, like the ligaments or cartilage. When that happens, you might feel swelling, a pop, or like your knee just isn’t as stable as it used to be.
Knee pain often starts with overuse. Activities like running, squatting, or climbing stairs may put repeated stress on your knee joint, leading to irritation or inflammation in the tendons and cartilage. Over time, this wear and tear can cause stiffness or soreness that lingers even after you stop moving.
The cartilage in your knee acts like a smooth cushion that helps your bones glide when you move. When that cushion wears down or tears, whether from injury, overuse, or age, it’s like losing the padding in your favorite pair of sneakers. The result may be stiffness, grinding, or pain when you bend, twist, or even take a simple step.
A quick twist or sudden stop may strain or tear your ligaments or meniscus, the cartilage that cushions your knee. These injuries often come with swelling, pain, or a feeling that your knee is unstable, like it could “give out.”
When your thigh, shin or kneecap are slightly out of line, your knee may carry uneven pressure. Think of it like a car with wheels not properly aligned. Over time that off-balance movement may lead to soreness and wear in the joint.
Inflammation in your knee may show up in a few ways, but it usually means something inside the joint is irritated or overworked. Your knee’s bursae are tiny, fluid-filled balloons that cushion your knee. They might swell up and feel sore or puffy when you bend or kneel. The tendons around your kneecap may also become inflamed, like rubber bands that have stretched one too many times, causing a dull ache or tenderness that flares with movement and eases with rest.
25% of adults report experiencing knee pain, making it one of the most common joint complaints among adults1
1 in 6 people worldwide show signs of knee osteoarthritis2
30+ minutes of deep knee bending or squatting each day may increase the risk of knee joint degeneration by 50%3
83% of adults with acute knee injuries reported full recovery or major improvement after one year4
If you’re always on the move, your knees are feeling every bit of it. Running, jumping, twisting, and quick changes in direction all ask a lot from your joints, especially if stretching or rest takes a backseat. Over time, that constant motion may lead to little irritations that build up into bigger aches. Your knees love the hustle, but they also appreciate a break now and then.
As we age, the cartilage that cushions the knees naturally wears down. That may make joints feel stiff or sore, especially first thing in the morning or after sitting for a while. Staying active and maintaining flexibility may help keep those joints moving more comfortably.
Extra body weight adds additional stress to the knees, sometimes several pounds of pressure for every pound gained. Over time, that strain may increase the risk of discomfort or conditions like osteoarthritis. Making small, sustainable changes in movement and activity may go a long way toward reducing knee pain.
If you’ve had a knee injury before, like a sprain, tear, or surgery, your joint may still remember it. It’s kind of like a squeaky door hinge that never quite swings the same again. Old injuries may leave behind stiffness or weakness that makes your knee a bit more sensitive, but regular movement and strengthening work are the oil that keeps it moving smoothly.
When the muscles around your knees aren’t pulling their weight, your knees have to do all the heavy lifting. Think of it like a bridge missing a few support cables; everything still works, but there’s extra strain on the structure. That added pressure, especially with arthritis in the mix, may cause stiffness or soreness over time. Building strength and flexibility is like reinforcing that bridge, helping your knees stay strong and steady.
When knee pain shows up, it’s usually because you’ve been putting in the work, like running errands, chasing goals, or just keeping up with daily life. But when that ache makes walking, climbing stairs, or staying active harder, it’s more than just an inconvenience. The good news is that relief from knee pain is possible, and small steps toward movement and strength may make a big difference.
Knee pain doesn’t have to slow you down. Many of the issues that cause it respond well to gentle movement, strength work, and professional care, especially when you catch them early. With the right support, you may get back to walking, climbing, and living your life with more comfort and confidence.
Many people find relief from knee pain through simple, supportive approaches like bracing, taping, stretching, or alternating heat and ice to ease stiffness and swelling. Chiropractic care may be a great way to manage and relieve your knee pain. Routine visits are an effective alternative to prescription or over-the-counter pain medications (OTCs), which are commonly prescribed to help patients manage pain and swelling.
Licensed chiropractors like ours deliver a gentle, non-invasive therapy known as a chiropractic adjustment. Adjustments reduce the restriction or misalignment of joints in your joints to help reduce inflammation, improve mobility, and improve the function of your nervous system. This helps you better manage and potentially relieve the pain in your knee, whatever the cause.
To help you find relief, chiropractors identify and address:
There are many potential health benefits of chiropractic care for knee pain, including:
Walk in for quality, affordable care that fits your schedule. Enjoy hassle-free visits and same-day relief.
The best thing for knee pain depends on the cause, but gentle movement, ice, and rest are often great first steps. Staying active with low-impact exercise like walking or swimming may help keep your joints flexible.
If your knee pain comes with swelling, bruising, locking, or a popping sound, it’s time to get it checked out. Pain that lasts more than a few days or makes it hard to walk may signal a more serious issue, like a ligament or cartilage injury
Knee pain often comes from overuse, injuries, arthritis, or inflammation. Common examples include runner’s knee, tendinitis, bursitis, and osteoarthritis.
Low-impact exercises like swimming, cycling, or walking are often the best options for knee pain. These activities keep the joints moving without putting too much pressure on them. Strengthening your thigh and hip muscles may also help support your knees.
Try resting your knee, using ice, and elevating it to reduce swelling. Gentle stretching or foam rolling may also help ease tightness. If the pain doesn’t let up after a few days, it’s best to see a chiropractor or doctor for guidance.
Hormonal changes, joint flexibility, and muscle balance may all play a role in knee pain for women. Conditions like patellofemoral pain syndrome and arthritis are also more common in females, especially during pregnancy or menopause.
Over-the-counter options may provide temporary relief, but always follow dosing directions and talk with your healthcare provider before use.
Knee pain may come from everyday wear and tear, old injuries, or even posture and muscle imbalance.
Knee arthritis often feels like a stiff, achy sensation that worsens after sitting. You may notice swelling or a grinding feeling when you move your knee.
Runner’s knee usually causes a dull ache around or behind your kneecap, especially when you bend your leg, climb stairs, or sit for a long time. It may feel like your knee just doesn’t move as smoothly as it should.
Low levels of vitamin D or calcium may affect bone and joint health, making pain more noticeable. Eating a balanced diet and spending time in sunlight may help keep your joints strong.
A knee brace or sleeve may help by providing light compression and stability. It won’t fix the root cause, but it may make daily movement more comfortable while your body heals.
Nathalie balances life as a mom, personal trainer, and bodybuilder, and that puts her body through a lot. After stiffness and soreness started to slow her down, she turned to The Joint Chiropractic to stay aligned and find relief. Now regular care helps her lift, train, and move with strength in every part of her day.
1 Bunt, C. W., Jonas, C. E., & Chang, J. G. (2018, November 1). Knee pain in adults and Adolescents: the initial evaluation. AAFP. https://www.aafp.org/pubs/afp/issues/2018/1101/p576.html
2 Cui, A., Li, H., Wang, D., Zhong, J., Chen, Y., & Lu, H. (2020). Global, regional prevalence, incidence and risk factors of knee osteoarthritis in population-based studies. EClinicalMedicine, 29–30, 100587. https://doi.org/10.1016/j.eclinm.2020.100587
3 Dahaghin, S., Tehrani‐Banihashemi, S. A., Faezi, S. T., Jamshidi, A. R., & Davatchi, F. (2009). Squatting, sitting on the floor, or cycling: Are life‐long daily activities risk factors for clinical knee osteoarthritis? Stage III results of a community‐based study. Arthritis Care & Research, 61(10), 1337–1342. https://doi.org/10.1002/art.24737
4 Wagemakers, H. P., Luijsterburg, P. A., Heintjes, E. M., Berger, M. Y., Verhaar, J. A., Koes, B. W., & Bierma-Zeinstra, S. M. (2012). Predictors of persistent complaints after a knee injury in primary care. British Journal of General Practice, 62(601), e561–e566. https://doi.org/10.3399/bjgp12x653615
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