Knee Pain When Bending

Pain in the knee can restrain your mobility and small tasks may seem big. The condition cannot just affect athletes as even a common individual can experience it. The joint in the knee is known as a hinge joint that moves backward and forward. Aside from that, this can also be straightened, bent, rotated and twisted. This is why most injuries are on this joint. When suffering from knee pain when bending, the first thing that you need to do is to determine the cause of the condition.


Pain in the knee when bending can be due to various causes. These causes often include the following:

Knee Pain When Bending

  • The first and most common cause of pain in the knee is an injury. This can be due to an accident or a fall, thus causing knee pain when bending.
  • Another common cause, which is often neglected, is the overuse of the knee.
  • Repetitive activities can also cause pain in the knee. This usually occurs if you run frequently without giving your knee sufficient amount of rest. This may result to a condition known as chondromalacia or commonly known as runner’s knee. Other repetitive activities, on the other hand can cause strain on your knee joint.
  • Sudden movements of the body like stopping, turning, pivoting or when playing sports can also give rise to knee pain. Awkward landings when jumping can put a great impact on your knee, thus causing pain.
  • Degeneration, on the other hand, is the common cause of knee pain when bending, especially for the elderly.
  • The condition can also be due to a swollen or torn cartilage or ligament due to an injury or excessive use of the knee joint.
  • There are times when you might feel like your knee joint is frozen or stuck. This can be due to the chipping of the cartilage or the bone that causes pain in the knee.
  • Another condition that can cause knee pain is the irritation of the bursa or better known as preacher’s knee or housemaid’s knee. This is often due to repetitive bending of the knee.
  • Osteoarthritis is another condition that can cause knee pain, especially for individuals between the ages of 55 and 60. However, this condition can also affect athletes or even non-athletes.
  • Pain in the knee can also be due to tendonitis or the inflammation of the tendon because of overuse.
  • A damaged kneecap may result to inflammation as well and this can cause severe knee pain.

Symptoms of Knee Pain when Bending

Cartilages act as cushion to the femur and tibia. In case the cartilage is damaged, it can cause knee pain, especially when you try to bend. The pain can be severe when too much pressure is put on the femur and patella. The common positions that may trigger the pain or put a lot of pressure on the knee is sitting on a chair, going up and down the stairs, sitting cross-legged, squatting and kneeling. Aside from the pain, you may also notice that your joints are swelling. In some cases of knee pain, you may experience the pain suddenly and it will disappear on its own. This condition is often seen in women than in men.

Knee Pain Exercises

If you are frequently experiencing knee pain when bending, there are some knee pain exercises that you can practice to strengthen the joints of your knee and prevent such condition. Swimming is considered as a helpful exercise against knee pain. If you are not good in swimming, you can still exercise by walking on the water. You can practice water aerobics to strengthen your knee joint. However, make sure that you do this after consulting your physician. Take note that if the pain is due to an injury, you cannot exercise it unless you have gone through proper diagnosis to prevent the pain from worsening.

Aside from that, you can also opt for a therapeutic exercise. You may start by lying flat on the ground and stretching your legs outwards with your feet. Slowly lift one of your legs up and down and repeat the same procedure on the other leg. While doing this routine, you will feel that your inner thigh is tightening. This should be done for 10 minutes in the morning and before going to bed. To prevent knee pain from recurring, here are some helpful tips that you can follow:

  • Make sure that you always observe how you walk or run. Your feet and your body should be in line and not pigeon-toed or duck-toed.
  • When walking, the weight of your body should be placed on your sole so that your foot arches are not stretched.
  • When climbing the stairs, avoid using your toes and make sure that you keep the entire foot down. When climbing down, on the other hand, you can use your toes to step first but make sure that you bend your knee slightly to absorb the shock and transfer the weight behind your leg.
  • If you work out on a regular basis, do not forget to perform warm-up or stretching exercises before starting with your routines to prevent straining the joint on your knee.

In order to prevent experiencing knee pain when bending, make sure that you take note of the activities that you perform that triggered the pain. Once the pain is minimized, you can follow the tips mentioned above to prevent the condition from recurring. However, in case the pain is persistent, it would be best not to opt for any self-treatment and seek the help of a professional to determine the exact condition of your knee.

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