Should I exercise if my knee hurts?

It depends on the cause and severity. For mild arthritis or overuse injuries, low-impact exercise like swimming or cycling can help by strengthening supporting muscles. However, avoid activities causing sharp pain or significant swelling. The key is "motion is lotion"—gentle movement helps, but respect pain signals.

Can knee pain be prevented?

While not all knee pain is preventable, you can significantly reduce risk by maintaining healthy weight, strengthening muscles around your knee (especially quadriceps and hips), wearing proper footwear, using correct form during exercise, warming up before activities, and avoiding sudden increases in activity intensity.

How long does knee pain typically last?

Duration varies. Minor strains or overuse injuries may resolve in a few days to weeks with rest and self-care. Meniscus tears or ligament sprains may take 6-12 weeks. Arthritis is chronic requiring ongoing management. If knee pain persists beyond 2-3 weeks despite home treatment, or if it's severe or worsening, see a doctor.

Knee Pain: Common Causes from Arthritis to Injuries

At-a-Glance

Knee pain is extremely common, affecting people of all ages from athletes to seniors
Most common causes include osteoarthritis, meniscus tears, ligament injuries, and overuse
Location of pain helps identify the cause
Many cases improve with rest, ice, compression, and physical therapy
Sudden severe pain, inability to bear weight, or significant swelling requires prompt evaluation

What It Feels Like

Knee pain ranges from a dull ache to sharp, debilitating pain that limits mobility.

Common experiences:

Sharp, stabbing pain with movement
Dull, aching pain worsening with activity
Stiffness after sitting or upon waking
Swelling or puffiness around kneecap
Popping, clicking, or grinding sensations
Feeling of instability or knee "giving out"
Pain climbing stairs, kneeling, or squatting

Common Causes

Osteoarthritis

Most common form of knee arthritis, caused by wear and tear of cartilage. Typically affects people over 50.

Signs: Gradual onset, morning stiffness (less than 30 minutes), pain worsens with activity, grinding sensation, reduced range of motion

What helps: Weight loss, low-impact exercise (swimming, cycling), physical therapy, NSAIDs, injections, knee replacement in severe cases

Meniscus Tear

The meniscus is cartilage cushioning the knee joint. Tears occur from sudden twisting or gradual degeneration.

Signs: Pain along joint line, popping sensation at injury, swelling within 24 hours, difficulty straightening knee, knee "locking" or catching, pain when twisting knee

What helps: RICE protocol (Rest, Ice, Compression, Elevation), physical therapy, NSAIDs, arthroscopic surgery for severe tears

Patellofemoral Pain Syndrome (Runner's Knee)

Causes pain around or behind the kneecap, often affecting runners and active people.

Signs: Pain in front of knee, worsens with stairs/squatting/prolonged sitting, grinding or popping sensation, gradual onset

What helps: Reduce activities temporarily, strengthen quadriceps and hip muscles, improve running form and footwear, knee taping, stretching, ice after activity

Ligament Injuries (ACL, MCL)

Ligaments stabilize the knee joint. Injuries range from mild sprains to complete tears.

ACL Tear:

Sudden "pop" during injury
Rapid swelling, severe pain
Instability, knee "giving out"
Common in basketball, soccer, football

MCL Sprain:

Pain on inside of knee
Swelling and tenderness
Often from blow to outside of knee

What helps: RICE protocol, knee brace, physical therapy, surgery for complete ACL tears (especially athletes)

Bursitis

Inflammation of fluid-filled sacs cushioning the knee causes pain and swelling.

Signs: Swelling in front of kneecap or below knee, warmth and tenderness, pain when kneeling/bending, common in people who kneel frequently

What helps: Avoid kneeling, ice, NSAIDs, knee pads, aspiration if severe

Tendinitis (Patellar Tendinitis)

Inflammation of tendon connecting kneecap to shinbone. Common in athletes who jump frequently ("jumper's knee").

Signs: Pain below kneecap, worsens with jumping/running/stairs, tenderness on tendon, stiffness after rest

What helps: Rest from aggravating activities, ice, eccentric strengthening exercises, patellar tendon strap, physical therapy

When to See a Doctor

Seek Emergency Care If You Experience:

Severe pain and swelling after injury
Inability to bear weight on the leg
Visible deformity of the knee
Fever with knee pain, swelling, and redness (possible infection)
Numbness or tingling below the knee
Knee that "locks" and cannot be moved

Schedule appointment if:

Pain persists more than a few days despite home treatment
Swelling doesn't improve with rest and ice
Knee feels unstable or gives out
Can't fully straighten or bend knee
Pain interferes with daily activities or sleep

Treatment and Management

RICE Protocol

Rest: Avoid activities causing pain
Ice: 15-20 minutes every 2-3 hours for first 48-72 hours
Compression: Elastic bandage to reduce swelling
Elevation: Keep knee elevated above heart level

Medications

NSAIDs (ibuprofen, naproxen) for pain and inflammation
Acetaminophen for pain relief
Topical creams (diclofenac gel)
Corticosteroid or hyaluronic acid injections

Physical Therapy

Strengthening exercises (quadriceps, hamstrings, hip muscles)
Stretching and flexibility exercises
Balance and proprioception training

Self-Care and Prevention

Exercises:

Quadriceps strengthening (leg raises, wall sits, step-ups)
Hamstring strengthening (curls, bridges)
Hip strengthening (clamshells, side leg raises)
Low-impact cardio (swimming, cycling, elliptical)

Prevention:

Maintain healthy weight (every pound lost reduces 4 pounds of pressure on knees)
Wear proper footwear with good cushioning
Warm up before exercise
Avoid high-impact activities if you have arthritis
Use proper form when exercising
Gradually increase activity

Frequently Asked Questions

The Bottom Line

Knee pain is extremely common and can result from many causes, ranging from overuse and arthritis to acute injuries like meniscus tears or ligament sprains.

Most knee pain responds well to conservative treatment: rest, ice, compression, elevation, physical therapy, and exercises to strengthen supporting muscles. Maintaining a healthy weight is one of the most effective ways to reduce knee stress and prevent pain.

However, certain warning signs—severe pain after injury, inability to bear weight, significant swelling, fever, or knee instability—require prompt medical evaluation. Early diagnosis and treatment can prevent complications and improve outcomes.

Remember: This information is educational and doesn't replace professional medical advice. If you're experiencing persistent or severe knee pain, consult a healthcare provider for proper evaluation and treatment.