The most common causes
- Pain around or behind the kneecap: very common when running, climbing stairs or squatting. It usually comes from a load the knee isn't used to.
- Osteoarthritis: stiffness in the morning or after sitting, which eases once you move. It's common after 50 and exercise is part of the treatment.
- Patellar tendon: pain just below the kneecap when jumping or going downstairs.
- Meniscus or ligament injury: usually comes on after a twist or a knock, with swelling.
What to do in the first few days
- Reduce, but don't stop, the activity that causes pain. If running hurts, walk or cycle.
- For a few days avoid downhill walking, jumping and very deep squats.
- Use cold or heat, whichever gives you more relief.
- Keep the knee moving with gentle exercises.
Exercises that often help
Do them with discomfort no higher than 3 out of 10.
- Seated knee extension: straighten your leg slowly and hold for 5 seconds. 10 reps.
- Sit-to-stand squat: within a range that doesn't hurt. 10 reps.
- Glute bridge: 12 reps.
- Side steps with a resistance band: 10 per side.
- Straight leg raise lying down: 10 per leg.
Strong quads and glutes reduce the load on the knee. Much knee pain improves clearly within 6 to 12 weeks of consistent exercise.
How to get back to running
Return using the walk–jog method, on flat, soft ground, and check that your knee is no worse the next morning. If it is, go back a step.
See a doctor if your knee swells quickly, locks or gives way, you can't put weight on it, it's red and hot or you have a fever, or if the pain doesn't improve after a few weeks of self-care.
Sources
This article is for information only and does not replace an assessment by a doctor, physiotherapist or other health professional.