Your Knee Pain Explained: 10 Common Causes and Relief
Discover the 10 most common causes of knee pain, from injuries to arthritis. Learn about symptoms, diagnosis, home remedies, medical treatments, and prevention tips.
Written by Dr. Shaik Abdul Kalam
Reviewed by Dr. Rohinipriyanka Pondugula MBBS
Last updated on 11th Sep, 2025
Introduction
Knee pain is an incredibly common complaint that affects people of all ages and activity levels. Whether it is a sharp, stabbing sensation or a dull, constant ache, discomfort in this crucial joint can significantly affect daily life, from climbing stairs to simply enjoying a walk. Pinpointing the exact reason behind your knee pain is the first and most critical step towards effective treatment and relief.
This guide explains the most common culprits, from sudden injuries to long-term conditions such as arthritis. It explores the symptoms that differentiate each cause, outlines diagnostic methods, and provides advice on home remedies as well as when it is essential to seek professional medical help. Understanding the common reasons behind your discomfort allows you to take informed steps towards recovery and long-term knee health.
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Understanding Your Knee's Complex Anatomy
Your knee is not just a simple hinge. It is the largest and one of the most complex joints in your body. It bears tremendous weight while allowing a wide range of movement. To understand knee pain, it helps to know the key parts:
- Bones: The femur (thigh bone), tibia (shin bone), and patella (kneecap).
- Cartilage: The menisci are two C-shaped pieces of cartilage that absorb shock between the femur and tibia. Articular cartilage also covers the bone ends, enabling smooth movement.
- Ligaments: Strong bands of tissue connecting bones and providing stability. The four main ligaments are the ACL, PCL, MCL, and LCL.
- Tendons: These connect muscles to bones. The quadriceps tendon links the thigh muscles to the kneecap, and the patellar tendon connects the kneecap to the tibia.
- Bursae: Small, fluid-filled sacs that reduce friction and cushion the joint.
Problems with any of these structures can cause pain.
Category 1: Injuries and Traumatic Causes of Knee Pain
Sudden injuries often occur during sports, accidents, or missteps.
1. Ligament Injuries: The ACL Tear and Others
Ligament injuries frequently happen in sports involving sudden stops, jumps, or changes in direction, such as basketball, football, or skiing. A tear may be accompanied by a popping sound, severe pain, rapid swelling, and instability where the knee gives way.
2. Meniscus Tears: The Cartilage Cushion Damage
The meniscus can tear from a sudden twist or rotation of the knee, particularly under weight. This often happens during squatting and twisting. With age, the meniscus may also weaken. Pain is usually felt on the side or centre of the knee, sometimes with catching, locking, or difficulty straightening the joint.
3. Fractures and Dislocations
The kneecap or nearby bones may fracture after trauma such as falls or accidents. A dislocation occurs when the knee bones are forced out of alignment, causing intense pain and often a visible deformity.
4. Tendon Tears (Patellar Tendonitis/Jumper's Knee)
Tendon inflammation or tears, especially of the patellar tendon, are common. Jumper's knee is caused by repetitive stress, producing pain just below the kneecap. A full tendon tear is serious and usually requires surgery.
Category 2: Mechanical Problems and Structural Issues
Some knee pain comes from how the joint moves or interacts with other parts.
5. Iliotibial (IT) Band Syndrome
The IT band is a tough strip of tissue that runs from your hip down the outside of your thigh to your tibia. If it becomes tight and inflamed, it can rub painfully against the outer part of the femur. This is a leading cause of pain on the side of the knee in runners and cyclists.
6. Loose Bodies and Joint Mice
Sometimes, a piece of bone or cartilage can break off and float within the joint space. These "loose bodies" may not cause any issues, but if they interfere with knee movement, they can cause a catching sensation or even lock the joint.
7. Hip or Foot Pain Referral
Knee pain may come from other joints. Hip arthritis or flat feet can change the way you walk, increasing knee strain. For this reason, doctors often check the hip and foot as well.
Category 3: Arthritis and Inflammatory Conditions
Chronic knee pain often results from arthritis or related conditions.
8. Osteoarthritis: The "Wear-and-Tear" Arthritis
The most common form of arthritis, osteoarthritis, is a degenerative process where the protective cartilage gradually wears away. This leads to pain, stiffness (especially after inactivity), swelling, and a loss of flexibility. It often worsens with activity and improves with rest.
9. Rheumatoid Arthritis: An Autoimmune Attack
Rheumatoid arthritis is an autoimmune disorder where the body's immune system mistakenly attacks its own joints, including the knees. It causes painful swelling, can lead to bone erosion and joint deformity, and often involves periods of flare-ups and remission. It typically affects joints symmetrically (both knees).
10. Gout and Pseudogout: Crystal-Induced Inflammation
These conditions involve microscopic crystals forming in the joint. Gout results from uric acid crystals, while pseudogout involves calcium pyrophosphate. Both cause sudden, severe pain, redness, swelling, and extreme tenderness.
Other Notable Causes of Knee Discomfort
Knee discomfort may also stem from less common conditions.
Bursitis: Inflammation of the Fluid-Filled Sacs
Bursitis happens when bursae become inflamed, often from repetitive kneeling, direct impact, or overuse. It causes swelling, warmth, and localised pain.
Patellofemoral Pain Syndrome (Runner's Knee)
This condition involves pain at the front of the knee and around the kneecap. It is common in athletes and young adults and is linked to misalignment, overuse, or muscle imbalances. Pain often worsens when climbing stairs, squatting, or sitting for long periods.
Diagnosing the Root of Your Knee Pain
Because the common reasons for knee pain are so varied, an accurate diagnosis is crucial. If your pain persists beyond a few days of home care, a medical professional will typically start with a thorough history and physical exam.
The Physical Examination
Doctors begin by asking about symptoms, activity levels, and how pain started. They inspect for swelling, redness, or warmth, feel the joint for tender spots, and check strength, stability, and range of motion through specific tests.
- Imaging Tests: X-Rays, MRIs, and Ultrasounds
- X-rays: Excellent for visualising bone fractures and signs of arthritis.
- MRI (Magnetic Resonance Imaging): Provides detailed images of soft tissues like ligaments, tendons, cartilage, and muscles. This is often used to diagnose meniscus tears and ligament injuries.
- Ultrasound: Can be used to visualise soft tissue structures in real-time and is helpful for guiding injections.
If your condition is complex or doesn't improve with initial treatment, consulting an orthopaedic specialist via Apollo24|7 can provide access to advanced diagnostic opinions and imaging review.
Immediate and At-Home Relief Strategies
For many sudden injuries or flare-ups, the RICE method is the first line of defence:
- Rest: Avoid activities that aggravate the pain.
- Ice: Apply ice packs for 15-20 minutes several times a day to reduce swelling and numb the pain.
- Compression: Use an elastic bandage to help control swelling.
- Elevation: Rest with your knee propped up higher than your heart.
Over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen or naproxen can also help reduce pain and inflammation. Gentle stretching and strengthening exercises for the muscles around the knee, such as the quadriceps (quads) and hamstrings, can provide support. However, it's best to learn these exercises from a physical therapist to avoid further injury.
- Medical Treatments: When to Seek Professional Help
- If home care isn't enough, a doctor may recommend:
- Physical Therapy: A cornerstone of treatment for many knee conditions, PT focuses on strengthening supporting muscles, improving flexibility, and correcting gait issues.
- Injections: Corticosteroid injections can powerfully reduce inflammation and pain, while hyaluronic acid injections can lubricate the joint for osteoarthritis.
- Surgery: Ranges from arthroscopic surgery to repair torn tissues or remove loose bodies to partial or total knee replacement for severe arthritis.
If your knee pain is severe, accompanied by significant swelling, redness, fever, or an obvious deformity, or if it simply does not improve after a week of self-care, consult a doctor online with Apollo24|7 for further evaluation and a personalised treatment plan.
Prevention: Protecting Your Knees for the Long Term
While not all knee pain can be prevented, you can significantly reduce your risk:
- Maintain a Healthy Weight: Every extra pound puts about four pounds of excess pressure on your knees.
- Stay Strong and Flexible: Strong quadriceps and hamstrings act as natural knee braces. Incorporate flexibility work to maintain a range of motion.
- Choose Knee-Friendly Exercise: Opt for low-impact activities like swimming, cycling, or using an elliptical machine.
- Wear Proper Footwear: Supportive shoes that are appropriate for your activity can absorb shock and improve alignment.
- Warm Up and Cool Down: Never skip warming up before exercise and stretching afterwards.
Conclusion
Knee pain can be frustrating and limiting, but it is rarely without a solution. By understanding common causes such as ligament injuries, mechanical issues, or arthritis, you can better describe your symptoms and take an active role in treatment. Minor injuries may improve with rest and home care, while persistent or severe pain requires medical attention. Modern treatments, from physiotherapy to advanced surgery, offer effective ways to restore movement and reduce pain. Do not let knee pain keep you sidelined; seek timely help and take steps to protect your joint health for the long term.
Consult Top Orthopaedicians
Consult Top Orthopaedicians
Dr. Manoj Dinkar
Orthopaedician
15 Years • MBBS, Dip (Orthopaedics)
New Delhi
THE DOCTORS NESST, New Delhi
Dr. Manjunath Giriyappa
Orthopaedician
9 Years • MBBS , MS (Orthopedics)
Bengaluru
Unicorn Multi-Speciality Clinic, Bengaluru
Dr. Pradeep Lucas
Orthopaedician
7 Years • MBBS, Diploma in Orthopaedics, Fellowship in DFSI
Bengaluru
Revival Multispeciality Clinic, Bengaluru
Dr. Vishruta A V
Orthopaedician
5 Years • MBBS MS Orthopaedics
Bengaluru
Apollo Clinic, JP nagar, Bengaluru
Dr. Susheel B
Orthopaedician
13 Years • MBBS, MS, Ortho Fellowship in Trauma ( Germany) Fellowship in Arthroscopy and Arthroplasty ( Switzerland)
Bengaluru
Apollo Medical Center, Marathahalli, Bengaluru
Consult Top Orthopaedicians
Dr. Manoj Dinkar
Orthopaedician
15 Years • MBBS, Dip (Orthopaedics)
New Delhi
THE DOCTORS NESST, New Delhi
Dr. Manjunath Giriyappa
Orthopaedician
9 Years • MBBS , MS (Orthopedics)
Bengaluru
Unicorn Multi-Speciality Clinic, Bengaluru
Dr. Pradeep Lucas
Orthopaedician
7 Years • MBBS, Diploma in Orthopaedics, Fellowship in DFSI
Bengaluru
Revival Multispeciality Clinic, Bengaluru
Dr. Vishruta A V
Orthopaedician
5 Years • MBBS MS Orthopaedics
Bengaluru
Apollo Clinic, JP nagar, Bengaluru
Dr. Susheel B
Orthopaedician
13 Years • MBBS, MS, Ortho Fellowship in Trauma ( Germany) Fellowship in Arthroscopy and Arthroplasty ( Switzerland)
Bengaluru
Apollo Medical Center, Marathahalli, Bengaluru
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Frequently Asked Questions
What does it mean if I have a sharp pain behind my knee?
sharp pain behind the knee could indicate a Baker's cyst (a fluid-filled swelling), a hamstring injury, or a problem with the calf muscles. In rare cases, it could be a blood clot (Deep Vein Thrombosis), which is a medical emergency.
Is it better to use ice or heat for knee pain?
As a general rule, use ice for acute injuries (first 48 hours) and flare-ups of inflammation to reduce swelling. Use heat for chronic stiffness and muscle pain to relax tissues and improve blood flow. Never apply heat to an already swollen joint.
Can knee pain be a sign of something serious?
While often due to minor issues, knee pain can sometimes signal serious conditions like a severe infection (septic arthritis), an autoimmune disease like rheumatoid arthritis, or advanced osteoporosis. Persistent, worsening, or systemic symptoms (like fever) warrant a doctor's visit.
What are the best exercises for knee pain from arthritis?
Low-impact exercises that strengthen without jarring the joint are best. Focus on water aerobics, stationary cycling, leg raises, and gentle yoga or tai chi. A physical therapist can create a personalised plan.
When should I absolutely go to the doctor for knee pain?
Seek immediate medical attention if you: cannot bear weight on your knee, have severe pain even at rest, notice an obvious deformity, hear a 'pop' or grinding sound at the time of injury, have significant swelling, or have signs of infection such as fever, redness, or warmth.