Knee Pain

What Is Knee Pain? 

Knee pain is any discomfort you feel in your knees, most often when you’re performing an activity like walking, bending, or even simply standing. It can feel like a throbbing or stabbing sensation, or a radiating, all-over pain. Your knees might also feel stiff or make a popping or crunching sound.  

What’s Causing Your Knee Pain?

Your knees are the shock absorbers of your body, so it’s no surprise that the parts of the knee can wear down over time. That’s why knee pain is more common as we age, although it can happen to anyone, especially if you’re very athletic or you’re carrying some extra weight. Common causes of knee pain include: 

• Everyday “wear and tear” 

• Ligament tears 

• Tendinitis 

• Arthritis  

• Inflammation 

• Injuries

Knee Pain Location Chart: Pinpoint Your Pain 

The knee is the most complex joint in the body, so pinpointing knee pain can be a challenge. Use this knee pain location chart to help you.  

Where Is Your Knee Pain?

Outer Knee Pain

Pain Above Or Behind Your Knee

Pain Below Your Knee

Inner Knee Pain

Knee Pain In Your Cartilage Bones

Radiating Knee Pain

Outer Knee Pain 

Pain on the outer side of your knee could be caused by:

• Lateral meniscus tear, which happens when you tear the cartilage on the outside of your knee. It’s common in basketball, skiing, and other sports where you twist your knees.  

• Lateral collateral ligament tear, or LCL tear, a tear to a ligament on the outside of your knee. It usually happens because of a high-impact blow to your knee.  

• Iliotibial band syndrome, an injury to a group of tissues that runs from the hip to the outer thigh. It’s most common among marathon runners and cyclists. 

Pain Above or Behind Your Knee 

Pain at the top or back of your knee is often due to the muscles, cartilage, tendons, and ligaments, including: 

• Meniscus injuries, which cause damage to the cartilage that cushions your knee joint. In addition to knee pain, you might hear a “popping” sound.  

• Hamstring injuries, which damage a group of three muscles at the back of the knee. These injuries are common in sports like soccer, tennis, and hockey.  

• Baker's cyst is damage to a fluid-filled sac at the back of the knee. You might feel knee pain, stiffness, swelling, and a clicking sensation.

Pain Below Your Knee 

Knee pain just below your kneecap can indicate a variety of conditions, including:

• Jumper’s knee (patellar tendinitis), which is damage to the tendon that connects your kneecap and shin.  

• Patellofemoral instability, a general term that refers to instability in the kneecap that causes slipping and dislocation. 

• Osgood-Schlatter disease, an inflammation of the tendon between the kneecap and shin that’s common in children, especially during growth spurts.  

• Sinding-Larsen-Johansson syndrome, another common condition in children that happens when the growth plates in the knees become irritated.

Inner Knee Pain  

Pain on the inside of your knee is usually due to an injury caused by overuse or sudden trauma, like:

• Medial meniscus tear, which happens when you tear the cartilage on the inside of your knee. It’s common in sports where you change direction quickly, like basketball. 

• Injury to the anterior cruciate ligament (ACL), a long band of tissue that connects your thigh and shin.  

• Injury to the posterior cruciate ligament (PCL), another ligament that connects your thigh and shin. This injury usually happens during high-impact contact sports. 

• Injury to the medial collateral ligament (MCL), one of the most common inner knee injuries. 

Knee Pain in Your Cartilage and Bones 

If you have stiff knees or feel like your knees are “popping” or “crackling,” your knee pain could originate in your cartilage or bones due to:

• Runner’s knee, a general term that usually refers to the breakdown of the cartilage behind the kneecap. The pain typically occurs when walking up or down stairs, squatting, or kneeling.  

• Chondromalacia, when the cartilage in your knees breaks down, usually due to age. The bones then scrape against one another, causing knee pain and crackling sounds.   

• Arthritis, a disease that causes the cartilage of the knee to wear away. There are several different types, but osteoarthritis is the most common.

Radiating Knee Pain 

If your knee pain feels like a warm, sharp sensation or tingling and radiates to or from other parts of your body, it could be due to nerve problems like: 

• Spinal nerve compression, which can cause radiating pain anywhere in the leg, including the knee. 

• Myelopathy, a type of nerve compression in the neck that can cause weakness and pain in the legs and feet. 

• Sciatica, another type of nerve compression in the nerve that runs from the lower back to the legs.

Common Knee Injuries  

Think about all your knees do for you: They’re involved in nearly every movement, not only carrying the weight of your body, but also allowing you to bend, flex, lift, and turn on a dime. That’s also why knee pain and injuries are so common, especially for athletes. Being aware and taking proper precautions, like wearing a supportive brace, can help you avoid these common knee injuries:

• Ligament and muscle sprains and strains 

• Ligament and cartilage tears 

• Inflammation of the tendons from repetitive movements 

• Tears in the tendons due to the force of running

Treatments to Help Keep Your Knees Pain-Free 

The right treatment for knee pain depends on what’s causing it. If you have a minor, temporary injury, you may be able to treat it at home using the RICE (rest, ice, compression, and elevation) method. If your knee pain is severe or persists for more than a few days, consult a doctor, who might prescribe one of the following treatments: 

• Weight loss: Losing weight reduces the impact of all of your movements on your knees. The less stress you put on your knees, the less likely you are to experience knee pain.   

• Knee braces: A brace helps keep your knee in alignment and take pressure off the joint. Knee braces come in many different styles, depending on the cause of your knee pain.  

• Good Feet Arch Supports: Our arch supports align your feet and help them absorb impact, which takes some of the load off your knees.  

• Physical therapy: Working with a professional to strengthen your knees and lower body can help you not only recover from knee pain, but also prevent future injuries.

Good Feet Arch Supports Could Help You Run, Jump, and Play Again 

Arch supports aren’t just for your feet. By aligning all four arches of the feet, they also place the knees, hips, and lower back in their ideal alignment. When your lower body is properly aligned, your knees are more prepared to take on high impacts, sudden turns, and repetitive movements.  

Good Feet Arch Supports are precisely engineered to support the entire kinetic chain, from your feet to your back, providing the support you may need to alleviate knee pain. Our wide range includes hundreds of styles, flexibilities, and sizes, so we can fit you with the perfect arch support for your needs.

Ready to Get Back to the Life You Love? 

Knee pain is common, but that doesn’t mean you have to live with it—especially when you can get a free, personalized arch support fitting and test walk at The Good Feet Store. Find your local store, book an appointment, and decide for yourself if our arch supports are right for you. Find a Store Near You