Knee pain when bending is a common complaint, indicating various underlying issues. This discomfort can hinder daily activities like walking, climbing stairs, or sitting. Understanding its sources is helpful, as it can stem from diverse conditions affecting the knee’s bones, cartilage, ligaments, tendons, or surrounding soft tissues.
Common Reasons for Pain When Bending
One frequent cause of knee pain during bending is Patellofemoral Pain Syndrome (PFPS), or “runner’s knee.” It typically presents as a dull ache around or behind the kneecap, intensifying with activities that repeatedly bend the knee, such as squatting, climbing stairs, or prolonged sitting with bent knees. PFPS can result from overuse, kneecap alignment issues, or weakness in thigh muscles, causing improper kneecap tracking.
Osteoarthritis, a “wear and tear” condition, involves the gradual breakdown of protective cartilage cushioning bone ends. This degeneration leads to pain, stiffness, and swelling in the knee, particularly noticeable during or after movement, and often worse in the mornings. Pain during bending can sometimes be sharp.
Rheumatoid Arthritis (RA), an autoimmune disease, can cause knee pain with bending. The immune system mistakenly attacks the lining of knee joints, leading to inflammation, swelling, and stiffness. Unlike osteoarthritis, RA often affects both knees and causes stiffness worse after rest, sometimes with creaking or clicking sounds.
Tears in the meniscus, C-shaped cartilage shock absorbers, can cause pain when bending. These tears commonly occur from twisting the knee, especially during sports, but also from minor movements like twisting when standing. Symptoms include pain, tenderness, stiffness, swelling, difficulty bending or straightening the knee, a catching or locking sensation, and sometimes a popping sound at injury.
Tendinitis, inflammation of a tendon, can cause knee pain with bending. Patellar tendinitis (“jumper’s knee”) involves inflammation of the tendon connecting the kneecap to the shinbone, causing pain and tenderness just below the kneecap. This worsens with activities like jumping, running, or bending the leg. Quadriceps tendinitis similarly causes pain above the kneecap from repetitive stress.
Inflammation of the small, fluid-filled sacs called bursae can lead to bursitis. Bursae cushion bones, tendons, and muscles around joints; their inflammation often results from repetitive motion or prolonged pressure, like frequent kneeling. Symptoms include localized swelling, warmth, tenderness, and pain that worsens with movement or touching the affected area, making bending difficult.
Iliotibial (IT) band syndrome causes pain on the outer side of the knee, particularly during repetitive bending and extending motions. The IT band is a thick tissue band running from the hip to just below the knee. Repeated knee movements can irritate surrounding tissues, causing pain that may feel like a burning sensation or be accompanied by clicking or popping sounds. This condition is frequently observed in athletes, especially distance runners.
Other Signs to Watch For and When to See a Doctor
While some knee pain may resolve with self-care, certain accompanying symptoms suggest professional medical evaluation. Watch for visible signs such as swelling, redness, or warmth around the knee joint. These physical indicators can point to inflammation, infection, or fluid buildup.
Other symptoms warranting attention include an inability to bear weight on the affected knee, or if the knee feels unstable and prone to buckling. A distinct popping sound at the time of injury, followed by pain, can indicate a more significant issue, such as a ligament tear. If the knee locks or catches during movement, or if there is a noticeable deformity, medical consultation is advisable.
Seek medical attention if pain is severe, persists for more than a few days despite home remedies, or significantly limits daily activities. Any pain accompanied by fever or general unwellness should also prompt a doctor’s visit, as these could signal an underlying illness or infection. For severe pain, sudden swelling, inability to bear weight, or a deformed joint, prompt medical attention at an urgent care facility or emergency room is recommended.
What You Can Do and How to Protect Your Knees
For immediate relief from knee pain when bending, the R.I.C.E. method is beneficial. Resting the affected knee by avoiding painful activities helps prevent further aggravation and allows tissues to heal. Applying ice packs to the knee for 15-20 minutes several times daily can reduce swelling and discomfort. Compression using a bandage helps minimize swelling, and elevating the leg above heart level assists in reducing fluid accumulation. Over-the-counter pain relievers, such as ibuprofen or acetaminophen, can also manage pain and inflammation.
Beyond immediate relief, several strategies protect your knees and prevent future issues. Maintaining a healthy weight reduces stress on knee joints, as every extra kilogram increases pressure during activities like walking or bending. Strengthening surrounding muscles, including quadriceps, hamstrings, and glutes, enhances stability and provides better joint support. Incorporating low-impact activities like swimming or cycling can maintain knee health without excessive strain.
Proper warm-up before physical activity and cool-down stretches afterward are important for flexibility and injury prevention. Wearing appropriate footwear that provides good support and cushioning helps maintain proper leg alignment and reduces impact on the knees. Listen to your body and avoid pushing through pain, especially during physical activity, to prevent overuse injuries. Avoiding prolonged kneeling or deep knee bends, particularly on hard surfaces, can also reduce irritation to knee structures.