Living with knee pain

Overview

Knee pain is a common symptom that can affect one or both knees and make everyday activities like walking, bending, and climbing stairs difficult. It may come on suddenly or develop gradually, and it can range from a dull ache to a sharp discomfort.

Yes. Knee pain is one of the most common reasons people visit a doctor. It is especially common in older adults and in people who play sports or have physically active jobs.

Knee pain can affect people of all ages. It is more often seen in adults over 45, people who are overweight or have a family history of joint problems, and people who have had previous knee injuries.

Symptoms

Common symptoms

• Aching or soreness in or around the knee, often worse by the end of the day
• Stiffness, especially in the morning or after sitting for a while
• Mild swelling or puffiness
• A feeling of weakness or give-way
• A clicking, popping, or grating sensation
• Difficulty kneeling, squatting, or climbing stairs

Symptoms in children

• Pain around the front of the knee or under the kneecap, often during growth spurts
• Activity-related pain that eases with rest
• Clicking or locking if there is a knee injury

Symptoms in older adults

• Stiffness and pain when starting to move
• Pain that worsens with walking and eases with rest
• Reduced flexibility and a grinding feeling
• Swelling after activity

Causes

Main causes

• Osteoarthritis — the gradual breakdown of the joint cartilage, sometimes called 'wear and tear'
• Injuries such as sprains, strains, or tears to the ligaments or tendons around the knee
• A torn meniscus — a piece of cartilage inside the knee
• Bursitis — inflammation of the small fluid-filled sacs that cushion the knee
• Tendinitis — irritation of the tendons attached to the kneecap
• Overuse or sudden changes in activity level

Risk factors

• Age over 45
• Excess weight or obesity, which places extra pressure on the knee joint
• Previous knee injury or surgery
• Weak thigh or calf muscles
• Repetitive activities like kneeling, squatting, or heavy lifting
• Sports that involve jumping, twisting, or hard impacts

When to see a doctor

See a doctor urgently if:

• You cannot put weight on the knee or the joint feels unstable or gives way.
• You have severe pain, sudden swelling, or a visible deformity.
• The knee is red, hot, and you have a fever.
• You have had a knee injury and the pain is getting worse.

Book a routine appointment if:

• Pain lasts more than two or three weeks.
• Stiffness limits your daily activities or makes it hard to sleep.
• Swelling comes and goes or does not settle.
• You are unsure how to manage your pain safely.

Diagnosis

A doctor will ask about your symptoms and activity, examine your knee and how it moves, and may suggest tests. Your doctor will also check for swelling, tenderness, and whether other parts of the leg are affected.

Tests that may be done

• Physical examination of the knee, including movement and strength checks
• X-rays, which can show joint narrowing or bone changes
• Ultrasound, which can show soft-tissue problems such as fluid or bursitis
• MRI scan, which can show ligament, tendon, meniscus, or cartilage injuries
• Sometimes blood tests to check for inflammatory joint problems or gout

What to expect at your appointment

The visit usually takes 20 to 30 minutes. You may be asked to walk, bend, and straighten your knee, and to describe what makes the pain better or worse. The doctor will explain what they think is causing the pain and discuss next steps, including any tests or a home exercise plan.

Treatment

Treatment for knee pain depends on the cause, but most people start with simple self-care and then move to more support if needed. The goal is to reduce pain, restore movement, and improve strength so you can stay active safely.

Self-care at home

• Rest the knee for the first 24 to 48 hours after an injury, but avoid keeping it completely still for too long.
• Apply a cold pack or a bag of frozen peas wrapped in a cloth for about 15 minutes several times a day.
• Keep moving gently — short, frequent walks often help more than staying still.
• Use a compression bandage or knee support for comfort, but not so tight that it restricts blood flow.
• Elevate the leg when sitting or lying to help reduce swelling.
• Talk to a pharmacist or doctor about simple pain relief that is safe for you.

Medical treatments

Your doctor may suggest physical therapy (exercise guided by a physiotherapist), knee braces or supports, and sometimes corticosteroid or lubricant injections into the joint. They may also prescribe pain medication when needed, but only after reviewing your medical history. Always ask your doctor or pharmacist about any treatment you are considering.

When is surgery considered?

Surgery is usually considered only after trying non-surgical treatments for several months. An orthopaedic surgeon may discuss options such as arthroscopic surgery for a torn meniscus, repair of a torn ligament, or partial or total knee replacement for advanced arthritis. The decision is made with your surgeon based on your age, activity level, and the exact problem.

Living with this condition

Living with knee pain usually means finding a comfortable middle ground — pacing your activities, taking breaks, and using simple supports. Start with a daily routine that includes short periods of movement and rest. Use a step stool, avoid squatting, and place a pillow under your knees when lying down if that feels better.

Lifestyle tips

• Maintain a healthy weight to reduce stress on the knee joint.
• Choose low-impact activities such as swimming, cycling, or walking on flat ground.
• Use a walking aid such as a stick, cane, or crutch if it helps you stay active.
• Wear supportive, comfortable footwear.
• Adapt your home, for example by putting a chair in the shower or handrails near stairs.

Diet and exercise

Eating a balanced diet with plenty of vegetables, fruits, and healthy fats can help support overall joint health. Staying active is important — aim for about 30 minutes of moderate activity most days, broken into short sessions if needed. Strengthening your thigh and buttock muscles can reduce the load on your knee. A physiotherapist can provide a safe exercise plan.

Mental health and emotional wellbeing

Living with repeated pain can be frustrating and tiring. It can affect sleep, mood, and confidence. It is normal to feel low some days. If you notice persistent sadness or anxiety, talk to your healthcare team or a counsellor. Reaching out for help is a sign of strength, not weakness.

Prevention

You cannot always prevent knee pain, but you can reduce your risk. Keeping a healthy weight, staying active, strengthening the muscles around the knee, using proper technique during sport, and wearing appropriate footwear all help. Avoid sudden increases in activity and warm up before exercise.

Complications

If left untreated

• Joint damage may worsen over time, possibly leading to more disability.
• Muscles around the knee can weaken from avoiding movement, making future injury more likely.
• Everyday tasks such as walking, dressing, or shopping may become more difficult.
• A torn structure in the knee may heal poorly, increasing the risk of repeat injury.

Long-term outlook

With the right approach, most knee pain improves and many people return to the activities they enjoy. The key is early care, gradual strengthening, and staying as active as possible in a way that does not cause further harm. Treatment takes time, but it is worth sticking with.

Find support

External links open third-party websites. Ruqelo Health is not responsible for external content. Listing an organisation does not imply endorsement.