Knee Pain: Why It’s So Common & How To Treat It

According to the American Family Physician Journal, knee pain affects approximately 25 percent of adults in this country – an increase of almost 65% over the last 20 years. Each year it accounts for nearly 4 million primary care visits. So why has knee pain increased so dramatically and what can we do about it? We’ll explore both in this post.

Why is knee pain so common? 
The knee is the largest joint in the body, and, as we move, it absorbs and supports a lot of our weight. It stands to reason that any joint used that heavily and frequently and doing that much work is more likely to be injured. But knees have been bearing that load since humans could stand upright, so why are we injuring them more now? 

A couple of key reasons are age and activity level. As a species, humans are living longer than ever. Evolution and medical advances are making that possible. As a result (and because we’d like to keep that trend going) we’re also staying active longer than previous generations. Adults are still doing many of the physical activities they enjoyed when they were younger well into retirement age. That’s a good thing, of course, because active people are generally healthier people. But our joints are racking up more mileage than ever and that can lead to both acute (short-term) and chronic (long-term) pain. 

What causes knee pain 
Age doesn’t ensure knee pain, of course. So what are some of the most common causes?

 

• Overuse – Physical activity, exercise, playing sports, and doing physical labor can all stress the knee joint. So can repeating the same motion over and over (running, jumping, climbing, working on your hands and knees, etc.). These and other overuses can trigger knee pain.
• Injury – Any trauma that damages your knee joint can cause pain. That can include things like falls, accidents, strain, and physical contact. Sprains, hyperextensions, dislocations, ligament tears, and fractures are all common knee injuries.
• Arthritis – Arthritis is essentially joint inflammation. It can be caused by an infection, trauma, degeneration, or metabolic factors. In the knee it’s usually accompanied by pain, swelling, and stiffness. Bacterial arthritis, osteoarthritis, and rheumatoid arthritis are familiar forms.

Managing knee pain

No matter the cause, knee pain is a reality for lots of Americans. And while it can come and go, for many it’s a chronic issue that needs attention and possibly even intervention. Here are some ways to prevent or address knee pain depending on the kind you have.

• Stretch – It’s always a great idea to stretch before and after any physical activity. If you experience knee pain, it’s even more important. Stretching can warm and elongate the ligaments in the knee and help prevent pain and injury.
• Wear support – Lots of people who regularly experience knee pain get additional support from wearing a knee sleeve or brace. In addition to providing stability for the joint, braces and sleeves can help keep the knee warm and more pliable.
• Stop, rest, and recover – If your knee hurts during or after physical activity, the best thing to do is stop. While the pain of a strain may subside, it could develop into something worse with overuse. The safest thing to do is stop, rest, and recover.
• RICE – The old acronym for Rest, Ice, Compression, Elevation still works. When you experience knee pain, get off your feet, apply ice to your knee, wrap it with an ace bandage or a sleeve, and keep it elevated. It’s a proven recipe for quickly reducing knee inflammation and pain.
• Take an anti-inflammatory – For minor knee pain, over-the-counter medicines like ibuprofen or aspirin can reduce inflammation and pain. Some people also experience longer-term pain relief from taking vitamins and supplements like glucosamine/chondroitin, turmeric, and Omega-3 fish oil.
• Strengthen – One of the best things you can do to prevent future knee pain is to strengthen the muscles around the knee. Any exercises that strengthen the quadriceps and hamstrings can help support the joint, reduce knee pain, and help keep it from becoming chronic.
• See a doctor – If your knee pain is progressing, persistent, or limiting your ability to function, it’s important to see your primary care provider. They can offer a diagnosis and treatment plan that can help get you back to full function or refer you to an orthopedic specialist for further evaluation.
• Make lifestyle changes – Improving your overall health can also improve the health of your knees. Eating a healthy diet, losing weight, getting regular exercise, and avoiding tobacco use are all healthy lifestyle choices that can also help your overall joint health.

Knee pain is only getting more common, and whether you’re a competitive athlete or just someone who stays active later into your life, there’s a good chance you’ll experience it, too. But if you take this advice and see your doctor when knee pain keeps you from doing the things you enjoy, you’ll be able to overcome it and get back to those things more quickly.