Knee Pain: 7 Causes, Symptoms & Effective Treatment

Knee pain is something most people deal with at some point. It’s actually one of the top reasons patients walk through my door.

Whether you’re an athlete, on your feet all day, or just trying to live an normal life—knee pain can sneak up on you and make even simple tasks a challenge.

If your knees are bothering you—or you just want to keep them healthy—this guide will show you how to stay strong and pain-free.

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What Causes Knee Pain?

Knee pain means any kind of pain or discomfort you feel in or around your knee joint. It’s very common and can happen to anyone.

This pain can come from different parts of your knee, like the:

• Muscles
• Bones
• Cartilage
• Ligaments
• Tendons

Knee pain isn’t always the same. It might feel like:

• A mild ache that comes and goes
• A sharp pain that makes it hard to move or bend your knee

It could be caused by an injury (like a sprain), from overusing your knee, or from a long-term condition like arthritis.

No matter the cause, understanding your knee pain is the first step to feeling better.

How Common Is Knee Pain?

Knee pain is really common. It’s one of the main reasons people go to the doctor, especially as they get older. About 25% of adults will deal with knee pain at some point in their lives.²

The chance of having knee pain goes up as you age, mostly because of things like osteoarthritis.

Who Gets Knee Pain the Most?

Knee pain can affect anyone, but some groups are more prone. We help Sandton patients manage it daily.

• Older Adults (50+): Aging wears down knee cartilage, causing osteoarthritis and pain.¹
• Women: More likely to get knee osteoarthritis due to knee shape or hormones.¹
• Athletes or Active Individuals: Running or jumping can cause ITB Syndrome or “runner’s knee” (Patellofemoral Pain Syndrome).³
• Injury Recoverers: Past knee injuries, like MCL tears, cause ongoing pain.^[4]
• Overweight People: Extra weight stresses knees, speeding up joint wear.²

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What Are Common Symptoms of Knee Pain?

1. Pain When Bending the Knee: Whether you’re walking, climbing stairs, or simply getting up from a chair, bending your knee might cause a sharp or dull pain.
2. Swelling Around the Knee: Your knee might look puffy or feel tight, especially after being active or sitting for a long time.
3. Stiffness in the Knee: It might be hard to fully straighten or bend your knee, especially first thing in the morning or after sitting for a while.
4. Popping or Clicking Sounds: You might hear or feel a popping or clicking sound when you move your knee.
5. Weakness or Buckling: Your knee might feel weak, like it could give out when you put weight on it. This can make walking or standing feel unstable.
6. Pain When Touching the Knee: The skin around your knee might be sensitive, and even a light touch can cause discomfort.
7. Difficulty Bearing Weight: It might hurt to put your full weight on the affected knee, making it hard to walk or stand.
8. Increased Pain with Activity: Activities like running, jumping, or even just walking for a long time might make the pain worse.
9. Difficulty with Daily Activities: You find it hard to do everyday things like kneeling, squatting, or getting in and out of a car.
10. Pain at Rest: Even when you’re sitting or lying down, you might feel a throbbing or aching pain in your knee.

What Happens in Knee Pain?

The knee is a hinge joint that connects the thigh bone (femur) to the shin bone (tibia). It’s one of the biggest joints in your body and is supported by ligaments, tendons, cartilage, and muscles.

Here’s a breakdown of the key parts:

Cartilage

This smooth tissue covers the ends of the bones in the knee. It helps the bones move smoothly against each other and absorbs shock when you walk or run.

When the cartilage wears down or gets damaged, it can cause pain and stiffness.

Menisci

These are two pieces of cartilage between the femur and tibia. They act like cushions, spreading out the weight and reducing friction in the knee.

Ligaments

Ligaments are strong bands of tissue that connect the bones and keep the knee stable.

There are four main ligaments in the knee, which control the movement and stability of the joint.

Tendons

Tendons connect muscles to bones. The quadriceps tendon connects the muscles at the front of the thigh to the kneecap, and the patellar tendon connects the kneecap to the shin bone. These tendons help you straighten your knee.

Synovial Membrane

This is a thin lining inside the knee joint that makes fluid to keep the joint lubricated and reduce friction.

Inflammation: The Body’s Reaction to Injury

Inflammation is one of the main reasons for knee pain. When part of the knee gets injured, the body reacts by sending extra blood and immune cells to the area.

This response helps with healing but can also cause swelling, heat, and pain.

• Synovitis: Sometimes, the lining of the knee (synovial membrane) becomes inflamed. This condition is called synovitis. It leads to an increase in fluid in the knee, which causes swelling and pain.
• Tendonitis: Tendons can become inflamed from overuse or injury, leading to tendonitis. This is common in people who do repetitive activities that put stress on the knee, like running or jumping.

Wear and Tear: Aging and Overuse

As people get older or use their knees a lot, the parts of the knee can start to wear down.

This process often leads to knee pain because the joint doesn’t work as smoothly as it should.

• Cartilage Breakdown: Over time, the cartilage in the knee can wear away, especially in areas that bear a lot of weight. When this happens, the bones can start to rub against each other, causing pain and stiffness.
• Meniscal Wear: The menisci can also wear down over time. When they get thinner or tear, they don’t cushion the knee as well, which can lead to more pain and damage.

Mechanical Problems: When the Knee Doesn’t Move Right

Sometimes, the way the knee moves can cause pain. These mechanical issues can come from loose ligaments, poor alignment, or other factors that make the knee move incorrectly.

Loose Ligaments

Ligaments can stretch out or become loose after an injury or over time, leading to instability.

When the knee is unstable, it can move in ways it’s not supposed to, causing pain and more injuries.

Patellar Tracking Problem

This happens when the kneecap (patella) doesn’t move correctly within its groove on the thigh bone.

If the kneecap doesn’t move properly, it can rub against the bone, leading to pain and damage to the cartilage.

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Common Conditions that Cause Knee Pain

1. Knee Osteoarthritis: A degenerative joint disease where the cartilage in the knee wears away, leading to bone-on-bone contact, pain, and stiffness.
2. Patellofemoral Pain Syndrome (Runner’s Knee): Pain around or behind the kneecap, often caused by improper alignment or overuse, especially in athletes and active individuals.
3. Meniscal Tear: A tear in one of the menisci (the cartilage that acts as a cushion in the knee), often caused by twisting or heavy lifting.
4. Tendonitis: Inflammation of the tendons around the knee, commonly the patellar tendon (Jumper’s Knee) or less commonly the quadriceps tendon, often due to overuse or repetitive stress.
5. Bursitis: Inflammation of the bursae (small fluid-filled sacs that cushion the knee joint), often caused by repetitive kneeling or a direct blow to the knee.
6. Anterior Cruciate Ligament (ACL) Injury: A tear or sprain of the ACL, one of the major ligaments in the knee, usually due to sudden stops or changes in direction during sports.
7. Medial Collateral Ligament (MCL) Injury: An injury to the ligament on the inner side of the knee, often caused by a direct blow to the outside of the knee.
8. Iliotibial Band Syndrome: Pain on the outer side of the knee, typically caused by the iliotibial band (a thick band of tissue) rubbing against the knee joint, common in runners and cyclists.
9. Plica Syndrome: Inflammation of the plica (a fold in the synovial tissue of the knee) that can cause pain and discomfort, often due to overuse.
10. Gout: A type of arthritis caused by the buildup of uric acid crystals in the knee joint, leading to sudden and severe pain, redness, and swelling.
11. Rheumatoid Arthritis: An autoimmune disorder that causes chronic inflammation of the joints, including the knee, leading to pain, swelling, and eventual joint damage.
12. Patellar Dislocation: When the kneecap slips out of its normal position, usually to the outside of the knee, causing pain, swelling, and instability.
13. Osgood-Schlatter Disease: A condition commonly seen in adolescents where the tendon that connects the kneecap to the shinbone becomes inflamed, leading to pain and swelling just below the knee.
14. Patellar Tendon Rupture: A complete tear of the patellar tendon, which can cause an inability to straighten the knee, often due to a sudden injury or trauma.
15. Fractures: A break in one of the bones in the knee, such as the patella, femur, or tibia, usually due to trauma or a fall.

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Most People Make These 5 Knee Pain Mistakes

Ignoring Early Warning Signs

A lot of people ignore the early signs of knee pain, hoping it will just disappear.

Pain, swelling, or stiffness might seem like something small, but these can be early signs of a bigger issue.

Self-Diagnosing and Treating

Some people try to figure out what’s wrong with their knee on their own and treat it with painkillers or home remedies.

While this might make the pain go away for a little while, it can also hide the real problem, allowing it to get worse over time.

Pushing Through the Pain

Many people continue doing activities that hurt their knee, like running or heavy lifting, thinking they can just push through the pain.

But this can lead to more damage to the knee, making it harder to fix later.

Skipping Medical Help

Some people avoid going to a Healthcare Professional because they think their knee pain isn’t serious or they’re afraid of what they might find out.

Skipping medical help can mean missing out on early treatment, which could prevent the problem from getting worse.

Resting Too Much

While rest may feel like the right thing to do, too much rest can cause weakness and stiffness, making the pain worse over time. Controlled movement and guided rehab are usually more effective.

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Risks of Ignoring Knee Pain

Worsening of Your Pain

If knee pain is ignored, the underlying problem can get worse.

What might start as a small injury or mild arthritis can lead to more serious damage, like cartilage loss or joint instability, making treatment more difficult.

Chronic Pain

What begins as occasional pain can turn into chronic pain if left untreated.

Chronic knee pain can significantly impact your daily life, making it hard to do simple things like walking, climbing stairs, or even sitting comfortably.

Reduced Mobility

As the knee joint becomes more damaged, mobility can decrease. You might find it harder to move your knee fully or put weight on it, leading to a more sedentary lifestyle, which can cause other health issues like weight gain and muscle loss.

Increased Risk of Surgery

Ignoring knee pain can increase the likelihood that surgery will be needed down the line.

Conditions like severe osteoarthritis or major ligament damage might require procedures like knee replacement or ligament reconstruction if not treated early.

Permanent Damage

In some cases, neglecting knee pain can lead to permanent damage to the knee joint.

This can include severe wear and tear of the cartilage, irreversible joint deformity, or long-term disability.

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What Can You Expect With Knee Pain?

If knee pain is addressed early and properly, the outlook is generally good. With the right treatment—whether it’s physiotherapy, medication, lifestyle changes, or sometimes surgery—most people can manage their knee pain and return to their normal activities.

Early intervention can prevent further damage and reduce the risk of long-term issues. However, the longer knee pain is ignored, the harder it can be to treat, and the more likely it is to lead to permanent problems.

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Treatment Options For Knee Pain

Exercise for Knee Pain

One of the most effective ways to manage knee pain is through a targeted exercise program. The right exercises can help you feel stronger, more stable, and in control of your recovery.

• Strengthen your hips, quadriceps and hamstrings to provide better support for the knee and reduce stress on the joint.
• Prevent further injury by improving muscle balance and joint control.
• Include mobility exercises to maintain flexibility and avoid stiffness.
• Stay consistent – regular movement is important, especially if you’re dealing with conditions like osteoarthritis or patellofemoral pain syndrome.

Myofascial Release

Myofascial release is a hands-on technique used to relieve tension in the connective tissue (fascia) around your muscles. If you have tightness in your quadriceps, hamstrings, or IT band, this method can be highly effective.

• Gently applied pressure helps release tension and reduce pain.
• Improves blood flow to tight or restricted areas.
• Targets muscle imbalances that contribute to knee discomfort.
• Especially useful for knee pain related to tight or overactive muscles.

Myofascial release can make a big difference in how your knee feels and moves, helping you stay active and pain-free.¹

Orthopedic Manual Therapy

Orthopedic manual therapy uses techniques like joint mobilization to gently move your knee joint, improving range of motion and reducing stiffness.

• Restores movement in stiff or restricted joints.
• Reduces knee pain caused by limited mobility or joint tightness.
• Improves function by allowing your knee to move more freely.
• Works best when combined with targeted exercises to accelerate your recovery.

Manual therapy can help you return to your daily activities faster by addressing the root cause of your stiffness and discomfort.⁴

Laser Therapy for Knee Pain

Laser therapy is a non-invasive, painless treatment that uses focused light energy to reduce pain and accelerate healing.

• Reduces inflammation around the knee joint⁵.
• Improves blood flow to injured tissues⁵.
• Stimulates tissue repair at a cellular level⁵.

This therapy is especially helpful for chronic knee pain, such as in osteoarthritis⁵ and patellar tendinopathy⁶, or when other treatments haven’t provided full relief⁵. When used as part of a comprehensive treatment plan, laser therapy can speed up recovery and reduce persistent discomfort.

Dry Needling

Dry needling involves inserting thin needles into specific muscle points to relieve tightness and reduce pain.

• Targets trigger points—also known as muscle knots—that can refer pain to the knee.
• Not the same as acupuncture; it’s based on modern anatomy and muscle dysfunction.
• Improves muscle function, allowing for easier and more comfortable movement.
• Effective for knee pain caused by tightness, spasms, or muscle imbalance.

Strapping and Taping

Strapping and taping provide extra knee support during activities that might otherwise cause pain. Using specialized tape or braces, these techniques help stabilize the knee joint, reducing injury risk and managing pain.

They are especially beneficial when returning to sports or physical activities after an injury, offering protection and boosting confidence in movement.

Combining Treatments for Best Results

The most effective way to manage knee pain is by combining multiple treatments. This may include exercise therapy for strength, manual therapy for mobility, and myofascial release to ease muscle tightness.

Conclusion

As a physiotherapist, I want you to know that knee pain doesn’t have to be a permanent part of your life. With the right steps and a little patience, you can get back to doing the things you love without discomfort.

I’ve seen many people walk into my practice feeling frustrated by knee pain, but I’ve also seen them walk out stronger and more confident after sticking with their treatment plan.

If you ever need anything, don’t hesitate to reach out—I’m here to help you on this journey so start feeling like yourself again.

About the Author

Daniel da Cruz, a qualified physiotherapist since 2018, specializing in knee pain treatment at Daniel da Cruz Physiotherapy in Sandton.

Practicing at Medical on Maude Sandown, Daniel helps patients overcome knee osteoarthritis, runner’s knee, and injuries like ACL and MCL tears using evidence-based physiotherapy, laser therapy, and exercise programs. His personalized approach has empowered hundreds in Sandton to regain pain-free movement.

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References

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5. Stausholm MB, Naterstad IF, Joensen J, Lopes-Martins RÁB, Bjordal JM. Efficacy of low-level laser therapy on pain and disability in knee osteoarthritis: systematic review and meta-analysis of randomized placebo-controlled trials. BMJ Open. 2019;9(10):e031142. https://pubmed.ncbi.nlm.nih.gov/31662383/
6. Liu H, Garrett WE, Moorman CT 3rd, Yu B. The effect of combined laser therapy and eccentric exercise for patellar tendinopathy: a randomized controlled trial. Biomed Res Int. 2014;2014:785386. https://onlinelibrary.wiley.com/doi/10.1155/2014/785386
7. Tumilty S, Munn J, McDonough S, Hurley DA, Basford JR, Baxter GD. Low level laser treatment of tendinopathy: a systematic review with meta-analysis. Photomed Laser Surg. 2010 Oct;28(5):635-45. https://pubmed.ncbi.nlm.nih.gov/19708800/