What Causes Knee Pain

• Overuse or sudden increases in activity: Doing more mileage or intensity than the knee is used to.
• Poor kneecap tracking: The kneecap may move unevenly due to muscle imbalance or alignment issues.
• Weak hips or thighs: Especially weak glutes or quadriceps, which help control knee movement.
• Tight muscles: Tight quads, hamstrings, or calves increase stress on the knee joint.
• Foot mechanics: Flat feet or worn footwear can alter how force is transmitted through the knee.

Most cases involve movement patterns and load management rather than structural damage.

Common Symptoms of Knee Pain

• Pain around the kneecap: Especially noticeable when going up or down stairs, squatting, or kneeling.
• Aching after activity: Discomfort that builds during or after running, walking, or workouts.
• Pain after sitting: Stiffness or soreness when standing up after long periods of sitting.
• Grinding or clicking: A sensation of rubbing or popping when bending the knee.
• Tenderness: Sensitivity around the front of the knee.

What Can Help Relieve Knee Pain

• Activity modification: Reducing impact and avoiding painful movements while symptoms settle.
• Gentle movement: Walking and low-impact activity help maintain circulation without overloading the knee.
• Strength work: Gradually strengthening hips, thighs, and glutes improves knee tracking.
• Stretching: Loosening tight quads, hamstrings, and calves reduces joint stress.
• Short-term pain relief: Ice or NSAIDs can help calm flare-ups when used briefly.

Staying lightly active while addressing mechanics works better than full rest.