Why does your knee hurt and what can you do about it?

The knee is a joint that receives forces from the foot, ankle, hip, and even the spine. If any of these structures fail to control movement or absorb loads, the knee ends up suffering more.

There are some signs that should draw the attention of those who experience/see them. These include:

• Pain when going up or down stairs, in front of the knee or around the kneecap;
• Morning stiffness, which improves after a few minutes of movement;
• Prolonged lack of movement, associated with some low-grade inflammation;

Feeling of giving way or instability can occur on uneven terrain, with rapid changes of direction, or at the end of a more demanding workout.

What to do about knee pain?

When knee pain arises without a traumatic episode and is not intense, the first response should not be to stop, but to adapt. Completely stopping movement leads to a loss of capacity and leaves the joint even less prepared to return to load. Instead, you should:

• Adjust your training instead of stopping everything;
• Maintain some level of movement to avoid losing capacity;
• Introduce progressive muscle strengthening;
• Work your thigh and hip to better distribute the effort on your knee.

There are also products to help with pain, as long as it is moderate. These do not replace a clinical evaluation, but they make sense as support while adjusting load and movement. These are not permanent solutions. The most commonly used in these contexts are:

• Simple elastic knee support
  Indicated for diffuse discomfort, mild instability, or overload after training or prolonged effort. Gentle compression improves the perception of stability and can reduce pain during movement, without blocking the joint.
• Topical soothing creams
  Products like Fisiocrem help relieve local pain and stiffness, especially after exertion. They are useful post-activity or during phases when the knee is more sensitive.
• Knee-high compression stockings
  Can help when there is a feeling of heaviness, fatigue, or slight swelling, especially in people who spend a lot of time standing or walking long distances. They improve comfort and recovery.

When to use ice and heat?

Using ice or heat can also be a good way to deal with the mentioned joint situation, if used correctly.

Ice: In more acute phases, when the knee is swollen, warm to the touch, or more painful after exertion. Helps reduce sensitivity and the feeling of inflammation, especially in the first 24 to 48 hours after a major overload.

Heat: When there is stiffness without signs of inflammation. Whenever the knee feels stiff upon waking, there is a feeling of muscle tension or diffuse discomfort with improvement associated with movement. Heat facilitates tissue relaxation and prepares the joint for movement.

Possible more serious causes of knee pain

These are some diagnoses that may be associated with more severe knee pain. They should be properly evaluated and diagnosed by a healthcare professional.

• Patellofemoral overload: Common in those who run, climb many stairs, or spend long periods sitting. Pain appears in front of the knee, worsens with descents, squats, or after repeated exertion. There may be slight swelling at the end of the day.
• Tendinopathies: Include patellar tendinopathy and hamstring tendinopathy. The pain is more localized, sensitive to touch, and related to exertion. Swelling is usually discrete and appears mainly after activity.
• Bursitis: Inflammation of the bursae, small structures that reduce friction. Causes visible swelling and localized pain, often after repeated kneeling or direct impacts.
• Knee osteoarthritis: More common in older age. Presents with mechanical pain, morning stiffness, recurrent swelling, and a feeling of a “heavy knee” after exertion.
• Meniscal injuries: Pain arises more deeply, sometimes associated with locking, clicking, or a feeling of giving way. Swelling may appear hours after the initial episode.
• Ligamentous instability: There may be pain, swelling, and a feeling of insecurity when bearing weight. More common after sprains or twisting movements.
• Synovitis: Inflammation of the synovial membrane. Causes persistent swelling, increased joint volume, and diffuse pain, even with light effort.

Taking care of your body today is investing in tomorrow's well-being and mobility.

— Aveimédica

Related frequently asked questions:

Can knee pain come from another joint?

Yes, and it often does. The knee is directly influenced by the foot, ankle, hip, and even the spine. Changes in foot support, loss of hip mobility, or deficits in trunk control can increase the load on the knee, even if there is no structural injury to the knee itself.

Is a clicking knee a sign of a problem?

Not always, as isolated clicks, without pain, swelling, or a feeling of locking, are common and generally harmless. But it can be concerning when clicks are accompanied by pain, movement impairments, or increased joint volume, situations that warrant evaluation.

Can poor sleep influence knee pain?

Yes, because sleep plays a direct role in how the nervous system processes pain and in tissue recovery. Poor sleep makes the joint more sensitive and less tolerant to load, even if the knee is not structurally worse.

Can cold or humidity worsen symptoms?

They can aggravate the perception of pain, especially in already sensitive joints. Cold tends to increase stiffness and the feeling of discomfort, but it is not the cause of the problem. It functions more as an amplifier of something that already exists.

Can always using external support delay recovery?

It can, if it replaces movement and muscle strengthening. External supports are useful in more sensitive phases or in specific contexts, but the joint needs to regain its own capacity. When support becomes indispensable for any activity, something is missing in the rehabilitation process.

Is there a "normal" age to start having knee pain?

No, because knee pain is more related to use, how load is managed, and adaptive capacity than to age itself. Young people can have persistent pain and older people can maintain functional knees.