Causes of Knee Pain When Walking

Knee pain when walking is a common issue that affects people of all ages. Whether the pain is dull or sharp, persistent or occasional, simple activities like walking, bending, or standing can be challenging.

The type of pain you experience might offer clues about its cause—sudden, sharp pain could indicate an injury. At the same time, chronic discomfort might indicate an underlying medical condition. Understanding the root cause of your knee pain is the first step in finding the right treatment and relief.

Potential Causes

Injuries

Injuries are a leading cause of knee pain when walking. Some common knee injuries include:

Ligament tears: The knee has several ligaments that stabilize the leg, including the anterior cruciate ligament (ACL) and the medial collateral ligament (MCL). A tear in these ligaments can cause significant pain, especially when walking or bearing weight on the affected knee. ACL injuries are particularly common in athletes who engage in sports requiring sudden stops or direction changes, such as soccer or basketball.

Meniscus tears: The meniscus is a piece of cartilage that acts as a cushion between the thigh bone (femur) and the shinbone (tibia). A meniscus tear often occurs during activities that involve twisting or rotating the knee, such as pivoting during sports. This injury can lead to pain, swelling, and difficulty moving the knee.

Patellar tendonitis: Also known as jumper's knee, this condition involves inflammation of the patellar tendon, which connects the kneecap (patella) to the shinbone. Patellar tendonitis is common among athletes who jump frequently, but it can also affect anyone who places repetitive strain on the knee.

Runner's knee: "Patellofemoral pain," also called runner's knee, is a term that refers to pain around the kneecap. Overuse, muscle imbalances, or improper footwear often cause this pain. It is common in runners but can affect anyone engaging in activities that stress the knees.

Other injuries that may cause knee pain when walking include:

Bursitis: Inflammation from repeated pressure on the knee, such as kneeling for a long time, overuse, or injury
Dislocation of the kneecap: When the kneecap moves out of its normal position, often due to a direct blow or a sudden change in direction
Fracture of the kneecap: Breaks in the kneecap or other bones in the knee, often caused by falls or impacts
Iliotibial band syndrome: Injury to the thick band that runs from your hip to the outside of your knee, often due to overuse
Strain or sprain: Minor ligament injuries caused by sudden or unnatural twisting

Medical Conditions

Several medical conditions can cause knee pain, particularly when walking:

Osteoarthritis: A degenerative joint disease that occurs when the cartilage that cushions the ends of bones wears down over time. It is one of the most common causes of knee pain, especially in older adults. The pain associated with osteoarthritis often worsens with activity, making walking painful.

Rheumatoid arthritis: Unlike osteoarthritis, which is caused by wear and tear, rheumatoid arthritis is an autoimmune condition in which the body's immune system attacks the joints, leading to inflammation. This inflammation can cause pain, swelling, and stiffness in the knees, making walking difficult.

Gout: Gout is a type of arthritis that occurs when uric acid crystals accumulate in the joints, causing sudden, severe pain. Although gout often affects the big toe, it can also cause knee pain, particularly when walking.

Baker's cyst: A Baker's cyst, also known as a popliteal cyst, is a fluid-filled swelling that forms behind the knee, typically caused by underlying joint issues like arthritis or a cartilage tear.

Other medical conditions that can cause knee pain when walking are:

A knee joint infection or an infection in the bones around the knee
Cancers of the bone
Osgood-Schlatter disease, a common form of inflammatory knee pain in kids that can occur during growth spurts

Aging

As a person ages, the likelihood of experiencing knee pain increases due to the natural wear and tear on the joints. Some age-related factors that contribute to knee pain include:

Decreased muscle strength: As a person gets older, the muscles naturally weaken, which can lead to instability in the knee joint. Weak muscles can make it more challenging to support the knee, leading to pain, mainly when walking.
Joint degeneration: Over time, the cartilage in joints wears down, leading to conditions like osteoarthritis. This degeneration is a common cause of knee pain in older adults.
Reduced flexibility: Aging can also lead to decreased flexibility in the muscles and tendons around the knee, making it harder to move the knee without pain.

When to Contact a Healthcare Provider

If you're experiencing knee pain, it's important to know when to seek medical attention. Here are some key situations in which contacting a healthcare provider is recommended:

The knee pain is intense and persistent, and you cannot bear weight or walk.
You have severe pain even when not bearing weight on the knee.
Your knee gives out when standing or walking, locks, or makes clicking sounds
You have difficulty fully straightening or bending your knee.
There is significant swelling, redness, warmth, or you develop a fever.
Your knee looks deformed.
You experience numbness, tingling, or notice a bluish color in the calf below the sore knee.
Pain persists after a few days of home treatment.

Self-Care Measures to Try

To help manage knee pain at home and promote healing, consider the following self-care measures:

RICE (rest, ice, compression, elevation) method: Rest the knee, apply ice packs to reduce swelling, use compression (like an elastic bandage, during the day only) to stabilize the knee, and elevate the leg to decrease inflammation.
Pain relievers: Over-the-counter painkillers, such as Advil or Motrin (ibuprofen) or Aleve (naproxen), can help reduce pain and inflammation.
Proper footwear: Wear shoes that provide good arch support and cushioning to alleviate stress on the knee.
Walking aids: Consider using a cane, crutches, or a knee brace to take pressure off the knee while it heals.
Gentle exercises: Engage in low-impact activities like swimming or cycling to strengthen the muscles around the knee without causing further strain.
Stretching: Regularly stretch the muscles around the knee to improve flexibility and reduce stiffness.

Should You Continue Walking If You Have Knee Pain?

Whether you should continue walking with knee pain depends on the severity and cause of the pain. If the pain is mild and doesn’t worsen with activity, gentle walking might be beneficial to keep the joint flexible. However, if walking aggravates the pain or if there is swelling or instability, it's best to rest and consult your healthcare provider before continuing.

Ways to Reduce Knee Pain While Walking

To help alleviate and prevent knee pain while walking, consider these practical tips:

Always begin with a warm-up and stretch your quadriceps (muscles in the front of the thigh), hamstrings (muscles in the back of the thigh), and calf muscles (muscles in back of the lower leg) before walking to prepare your muscles and reduce strain on your knees.
Gradually increase your walking intensity to give your knees time to adjust and prevent sudden stress on the joints.
Opt for walking on softer surfaces, like grass or a track, instead of hard pavement or concrete to reduce the impact on your knees.
If you have flat feet, use orthotics or shoe inserts to provide better arch support and reduce knee strain.
Ensure your walking shoes are well-cushioned, fit properly, and are in good condition to protect your knees from excessive pressure.
Avoid steep downhill walks where possible, or walk down hills slowly to minimize knee stress.
Maintaining a healthy weight reduces the pressure on your knees, especially during walking and stair-climbing. Consult your healthcare provider for weight management advice if needed.

Summary

To wrap things up, managing knee pain while walking starts with understanding what might be causing it, whether it's an injury, a medical condition, or just aging. Taking steps like warming up before walks, choosing softer surfaces, and using the right footwear can make a big difference. If you’re experiencing persistent or worsening pain, it’s important to see a healthcare provider for proper advice. With these tips, you can help ease your knee pain and keep moving comfortably.