What is knee pain?
Knee pain is any discomfort you feel in your knees, most often while performing an activity like walking, bending, or even simply standing. It can feel like a throbbing or stabbing sensation, or a radiating, all-over pain. Your knees might also feel stiff or make a popping or crunching sound.
Risk factors
What's causing your knee pain?
Your knees are the shock absorbers of your body, so it's no surprise that the parts of the knee can wear down over time. Knee pain is more common as we age, but it can happen to anyone, especially if you're very athletic or carrying some extra weight.
- Everyday wear and tear
- Ligament tears
- Tendinitis
- Arthritis
- Inflammation
- Injuries
Where pain shows up
Pinpoint your knee pain
The knee is the most complex joint in the body, so pinpointing knee pain can be a challenge. Use the cards below to find the area where you're feeling discomfort.
Outer knee
Pain on the outside, often from meniscus or LCL tears, or IT band syndrome.
Above or behind
Pain at the top or back of the knee, often related to muscles, cartilage, tendons or ligaments.
Below the knee
Pain just below the kneecap, often jumper's knee, instability or growth-related conditions.
Inner knee
Pain on the inside, usually from overuse or sudden trauma to the meniscus, ACL, PCL or MCL.
Cartilage & bones
Stiffness, popping or crackling, often runner's knee, chondromalacia or arthritis.
Radiating pain
Warm, sharp or tingling pain that radiates from another area, often nerve-related.
Outer knee pain
Pain on the outer side of your knee could be caused by:
Lateral meniscus tear. A tear in the cartilage on the outside of your knee, common in basketball, skiing and other sports where you twist your knees.
Lateral collateral ligament (LCL) tear. A tear to the ligament on the outside of your knee, usually from a high-impact blow.
Iliotibial band syndrome. An injury to the group of tissues running from the hip to the outer thigh, most common in marathon runners and cyclists.
Pain above or behind your knee
Pain at the top or back of your knee is often due to the muscles, cartilage, tendons and ligaments, including:
Meniscus injuries. Damage to the cartilage that cushions your knee joint. In addition to pain, you might hear a popping sound.
Hamstring injuries. Damage to a group of three muscles at the back of the knee, common in soccer, tennis and hockey.
Baker's cyst. Damage to a fluid-filled sac at the back of the knee, causing pain, stiffness, swelling and a clicking sensation.
Pain below your knee
Knee pain just below your kneecap can indicate a variety of conditions, including:
Jumper's knee (patellar tendinitis). Damage to the tendon that connects your kneecap and shin.
Patellofemoral instability. Instability in the kneecap that causes slipping or dislocation.
Osgood-Schlatter disease. Inflammation of the tendon between the kneecap and shin, common in children, especially during growth spurts.
Sinding-Larsen-Johansson syndrome. Another common condition in children, when the growth plates in the knees become irritated.
Inner knee pain
Pain on the inside of your knee is usually due to an injury caused by overuse or sudden trauma, like:
Medial meniscus tear. A tear in the cartilage on the inside of your knee, common in sports where you change direction quickly.
ACL injury. Damage to the anterior cruciate ligament, which connects your thigh and shin.
PCL injury. Damage to the posterior cruciate ligament, usually from high-impact contact sports.
MCL injury. Damage to the medial collateral ligament, one of the most common inner knee injuries.
Knee pain in your cartilage and bones
If you have stiff knees or feel like your knees are popping or crackling, your knee pain could originate in your cartilage or bones due to:
Runner's knee. Often refers to the breakdown of cartilage behind the kneecap. Pain typically occurs when walking up or down stairs, squatting or kneeling.
Chondromalacia. When the cartilage in your knees breaks down, usually due to age. Bones scrape against one another, causing pain and crackling sounds.
Arthritis. A disease that causes the cartilage of the knee to wear away. Osteoarthritis is the most common type.
Radiating knee pain
If your knee pain feels like a warm, sharp sensation or tingling and radiates to or from other parts of your body, it could be due to nerve problems like:
Spinal nerve compression. Can cause radiating pain anywhere in the leg, including the knee.
Myelopathy. A type of nerve compression in the neck that can cause weakness and pain in the legs and feet.
Sciatica. Nerve compression in the nerve that runs from the lower back to the legs.
Common knee injuries
Your knees are involved in nearly every movement, carrying the weight of your body and allowing you to bend, flex, lift and turn on a dime. That's also why knee injuries are so common, especially for athletes. Being aware and taking proper precautions can help you avoid:
- Ligament and muscle sprains and strains
- Ligament and cartilage tears
- Inflammation of the tendons from repetitive movements
- Tears in the tendons due to the force of running
Treatment options
Treatments to help keep your knees pain-free
The right treatment for knee pain depends on what's causing it. If you have a minor, temporary injury, you may be able to treat it at home using the RICE method (rest, ice, compression, elevation). If your knee pain is severe or persists for more than a few days, consult a doctor.
Weight loss. Reduces the impact of all your movements on your knees. The less stress you put on your knees, the less likely you are to experience pain.
Knee braces. A brace helps keep your knee in alignment and take pressure off the joint. Many styles are available depending on the cause.
Good Feet Arch Supports. Our arch supports align your feet and help them absorb impact, taking some of the load off your knees.
Physical therapy. Working with a professional to strengthen your knees and lower body can help you recover from knee pain and prevent future injuries.
Where Good Feet fits in
How arch supports could help you run, jump and play again
Arch supports aren't just for your feet. By aligning all four arches of the feet, they also place the knees, hips and lower back in their ideal alignment. When your lower body is properly aligned, your knees are more prepared to take on high impacts, sudden turns and repetitive movements.
Good Feet Arch Supports are designed to support the entire kinetic chain, from your feet to your back, helping to provide the support you may need to alleviate knee pain. Our wide range includes hundreds of styles, flexibilities and sizes, so we can fit you with the right arch support for your needs.
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Take the quizThis information is educational in nature and not intended as medical advice. Always consult with qualified healthcare providers for diagnosis and treatment recommendations specific to your situation.