It can be easy to ignore mild knee pain that shows up from time to time. However, when you notice it happening consistently when you work out, it’s a sign that you need to pay attention to. You may be developing an overuse injury, or you may have a weakness or imbalance that needs to be corrected.
Physical therapy is usually the first stop for athletes and others with pain during physical activities. We can treat a wide range of conditions at KC Rehab using safe, natural approaches, and we can help you avoid further injury.
In this article, we’ll discuss eight potential causes of knee pain while working out and how you can modify your workout to be less painful.
What can cause knee pain while working out?
In many cases, either an old injury, a past surgery or an overuse injury is the cause of knee pain while working out. It could also be a weakness or imbalance anywhere in between your hips and your feet. Sometimes this happens because of scar tissue buildup, or it could just be from a lack of use. Iliotibial band syndrome, jumper’s knee and runner’s knee are all common types of overuse injuries. Knee bursitis can also be a result of overuse. If you have a long history of repetitive movements or you’re older in age, osteoarthritis could be causing your knee pain.
Most overuse injuries develop slowly over time. If your knee pain came on suddenly, it could be a strain, sprain or traumatic injury. Meniscus tears and anterior cruciate ligament (ACL) tears can happen during athletic activities.
8 potential causes behind knee pain while working out
The only way to know for sure what’s causing your knee pain while working out is to see a doctor or a physical therapist. If you see a PT, they’ll have a lot of questions about your pain and when you notice it most. They’ll also do a physical examination to see how your knee is currently functioning and what movements are limited. It’s important to keep track of your symptoms so you know how long you’ve been experiencing them and how your condition has progressed.
Any of the following conditions can cause knee pain while working out:
Muscle weakness or imbalance — If there’s any stiffness or tightness in a muscle or a ligament, this can put a strain on your knee joint. People often have weakness and stiffness in their hamstrings or quadriceps.
Iliotibial band syndrome — The iliotibial band is a tendon that runs along the outside of your leg. If you don’t warm up properly, it can rub against the bone, causing pain on the outside of your knee. You may notice the pain more at the beginning of a workout or when bending your knee.
Runner’s knee — Patellofemoral pain syndrome or runner’s knee is common among not only athletes who do a lot of running but also cyclists. It usually happens when they change their routine or increase their workouts. You may notice a rubbing or grinding sensation, and you may have more pain when you’re working out or after sitting for long periods of time.
Jumper’s knee — Patellar tendinitis or jumper’s knee is strain and inflammation of the tendon just below your kneecap. It’s an overuse injury that happens when your leg muscles contract and you land on a hard surface repeatedly. You’ll notice pain and tenderness below your knee when you’re active or when you straighten your knee.
Knee bursitis — Bursitis is the irritation of the bursae, which are fluid-filled sacs that cushion your joints. There are four main bursae in the knee joint, so you could feel pain from knee bursitis in a few different places.
Osteoarthritis — This is the gradual wearing away of the cartilage that protects the ends of your bones. It usually happens as a result of aging, but surgery and injuries can cause osteoarthritis in younger people.
Strains and sprains — Working out without a warmup, excessive stretching and unnatural movements can all cause muscle strains and ligament sprains. Pain, swelling, stiffness and discoloration are common symptoms.
Traumatic injury — Aggravating an old injury can cause knee pain while working out, and of course, new injuries will cause more sudden pain. Common knee injuries include meniscus tears, ligament tears, and fractured or dislocated kneecaps.
How can I avoid or minimize knee pain while working out?
If you just started experiencing knee pain while working out, you should take some time to rest and use the RICE method: rest, ice, compression and elevation. You can also take an NSAID pain reliever like ibuprofen. If these methods haven’t worked and you’re still having knee pain after about a week, you should see a physical therapist.
Try the following strategies to reduce pain in your knee while working out:
Do low-impact exercises — Low-impact exercise is helpful because it improves your circulation and gets your knee joint moving without too much strain.
Do therapeutic exercises — After an initial period of rest, your physical therapist can teach you about types of movement that will help your knee heal.
Don’t put all your weight on an injured knee — Avoid activities that put a lot of pressure on your knee, such as deep squats and lunges.
Use a knee brace — If your knee joint is unstable, you may need to use a brace during certain activities to keep it aligned.
See a physical therapist — Every knee injury is different, so you’ll need a unique combination of treatments and exercises to rehabilitate your knee. A PT can create a customized treatment plan that includes a home exercise program.
At KC Rehab, our treatment approach goes beyond avoiding strenuous activities and masking your pain. We work with you to determine what’s causing your pain and help you rehabilitate with natural treatments like therapeutic exercise and dry needling. Our PTs are experts in sports medicine, so we help athletes in many different disciplines perform their best while preventing injuries.
Are you ready to find out what’s causing your knee pain while working out? Contact our team today for more information or to schedule an initial appointment.
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