Steps You Can Take to Control Knee Pain

Most of us will experience knee pain at some point in our lives. Knees get a lot of use every day, from walking and running to lifting. Add in stress from sports like skiing and hiking, and it’s no wonder that your knees will occasionally need some TLC.

Causes of Knee Pain

Knee pain can be caused by sudden injuries, like a direct hit or a fall that twists the knee. Such an injury may cause immediate pain, bruising, and swelling. The ligaments and tendons that connect and support the knee may be sprained or strained. The cushion between your leg bones, called the meniscus, may be torn. You could even break a bone.

Another source of knee pain is from overuse of the joint, where repetitive activities such as climbing stairs or riding a bike causes stress to the joints. Conditions such as osteoarthritis contribute to wear and tear of the joint over time, while rheumatological conditions can lead to inflammation -- both can be a source of pain in the knee.

Knee pain can be made worse by being overweight, says Terry Stein, MD, a practicing physician and a medical director for Blue Cross. Our knees have to carry the weight of our bodies, so “putting extra stress and strain on the small surface areas of our knee joints can contribute to them wearing out more quickly,” he says.

How to Reduce Knee Pain

While some people look to surgery as a quick fix for their knee pain, Dr. Stein advises his patients to try physical therapy first. “I like to start with the less invasive modalities of care,” he says. “Generally, physical therapy is pretty low risk, compared to surgery, and it really can help people get better.” 

One of the things patients learn in physical therapy is how to do exercises to strengthen their knees and prevent future injuries from overuse. Stretching before an activity, not overdoing it, and pacing yourself are important for avoiding knee pain, Dr. Stein says.

Physical therapy may need to be repeated to deal with new injuries as they pop up, Dr. Stein says. “Sometimes someone may reinjure their knee or have pain that comes back, and it is certainly reasonable to revisit physical therapy as a first line treatment.”

You may have seen advertisements for dietary supplements that tout knee pain relief, but Dr. Stein doesn’t recommend taking them as there isn’t much evidence that they work. While there may not be much risk to taking most of them, you may not see much benefit either. 

We hope all of your activities will remain pain free. If you do start to experience some joint pain, talk to your doctor about it. If you need physical therapy, get into a program as soon as possible so that you can reduce your pain and continue to enjoy all the activities you love to do.