Why does my knee hurt when I walk or climb stairs?

Welcome to the latest installment of our Q&A series at NuovaHealth! In this blog post, we tackle the most pressing questions and concerns from our valued customers. Our goal is to provide insightful advice and practical solutions that benefit not only those who reach out to us but also others who may be experiencing similar challenges.

In today’s post, we’ll be delving into a common issue that affects many older individuals, especially those striving to maintain an active lifestyle: knee pain. Our customer, Norman, has reached out to us about a persistent knee problem that’s been hindering his daily activities and enjoyment of life. Whether it’s climbing stairs, rising from a chair, or keeping up with grandchildren, knee pain can significantly impact day-to-day life.

Join us as we explore some possible causes of knee discomfort, discuss whether it might be linked to conditions such as arthritis or past injuries, and offer practical solutions, including exercises and treatments, to help alleviate the pain. If you or someone you know is experiencing similar issues, this post could be the first step to regaining comfort and mobility. Let’s get started!

Hello NuovaHealth team,

Norman here. I’m reaching out because I’ve been experiencing some discomfort in my knee that’s starting to impact my daily life. Over the past few months, I’ve noticed that my knee hurts when I walk, especially when climbing stairs or getting up from a seated position. It’s not excruciating pain, but it’s persistent enough to make me think twice about my usual activities.

I pride myself on staying active, even if I don’t quite have the spring in my step I used to. I try to take regular walks and occasionally help my grandkids with their sports activities. However, lately, this knee issue has made it difficult for me to keep up. A friend mentioned it might be arthritis or maybe an old sports injury acting up, but I’m really not sure. I haven’t had any major accidents recently, just the usual wear and tear that comes with, well, aging.

I’m curious about what might be causing this discomfort and if there are specific exercises or treatments you recommend to alleviate the pain. I’m eager to get back to my usual routine without this nagging issue holding me back. Thank you for any guidance you can offer!

Hello Norman,

Thank you for reaching out. It’s clear that your knee discomfort is impacting your daily life, and I’m here to provide some guidance that might help alleviate your symptoms and get you back on track.

Understanding Your Knee Discomfort

Knee pain can stem from various causes, including arthritis, previous injuries, or simply the natural wear and tear that accompanies aging. Given your active lifestyle and the absence of any recent major accidents, it’s possible that your discomfort could be due to osteoarthritis or an old sports injury resurfacing. But it is best not to make any assumptions. Let’s go through some of the most common causes of knee pain, starting from the most to least common causes:

Osteoarthritis

Osteoarthritis is the most common cause of knee pain in older adults, affecting approximately 10% of men and 13% of women aged 60 years and older [source: Arthritis Foundation]. It involves the degeneration of cartilage in the knee joint, leading to pain, swelling, and stiffness. Osteoarthritis typically affects the entire knee joint, including the cartilage, bones, ligaments, and muscles. This condition is often due to the natural wear and tear associated with aging, but factors like previous injuries, obesity, and genetics can increase the risk. Key symptoms include joint pain during or after movement, tenderness, loss of flexibility, and a grating sensation. While it is a chronic condition, management with lifestyle changes, medications, and physical therapy can alleviate symptoms. It is advisable to consult a healthcare provider for an accurate diagnosis and personalized treatment plan.

Past Injuries

Past injuries, such as those sustained during sports activities, car accidents, or from slips and falls, can have lasting effects on your knee health. Even if these injuries seemed to heal at the time, they may lead to lingering issues as you age. This often occurs because injuries sustained in the past, such as ligament tears or fractures, may not have healed completely or correctly, leaving the joint vulnerable. Over time, the stress and strain of everyday activities can exacerbate these underlying issues, leading to inflammation and discomfort. Scar tissue or weakened structures around the knee may contribute to instability or improper joint mechanics, causing pain. Symptoms might include persistent aching, swelling, and a reduced range of motion. Revisiting a healthcare provider for a thorough assessment can help determine the best course of action, which might include physical therapy or other interventions to manage and mitigate pain.

Rheumatoid Arthritis

Rheumatoid arthritis is an autoimmune condition that affects around 1% of the population (source: National Institute of Arthritis and Musculoskeletal and Skin Diseases). It causes the immune system to mistakenly attack the synovium, the lining of the membranes surrounding the joints, leading to inflammation. This can result in knee pain, swelling, and stiffness, particularly in the morning or after periods of inactivity. Unlike osteoarthritis, Rheumatoid arthritis can affect multiple joints and lead to systemic symptoms such as fatigue and fever. Early diagnosis and treatment are crucial to managing Rheumatoid arthritis effectively and preventing joint damage, often involving medications that suppress the immune response and physical therapy.

Ligament Injuries

Ligament injuries, particularly those involving the anterior cruciate ligament (ACL), are a notable cause of knee pain in older adults. These injuries often arise from sudden movements or trauma, leading to instability, swelling, and discomfort in the knee joint. While they are more frequently observed in younger, active individuals, older adults can also suffer from ligament injuries due to trips, falls, or twisting motions. One common challenge faced by those with such injuries is difficulty in bearing weight on the affected leg, which can make daily activities, such as walking upstairs, particularly challenging. A medical evaluation is essential for a proper diagnosis and to determine the appropriate treatment plan.

Fractures

Knee fractures, including breaks in the patella (kneecap) or the ends of the femur and tibia, are another potential source of knee pain in older adults. These fractures can occur from direct trauma, falls, or accidents, and are more prevalent in individuals with osteoporosis, where bone density is reduced. Symptoms typically include severe pain, swelling, bruising, and an inability to move the knee. Fractures require prompt medical attention to assess the extent of the injury and to determine the most appropriate course of action.

Sprains

Knee sprains involve the stretching or tearing of ligaments around the knee joint, often resulting from sudden movements or overextension of the knee. Such injuries can lead to pain, swelling, and reduced range of motion. Although less severe than fractures or complete ligament tears, sprains can still significantly impact mobility and may require a period of rest and evaluation by a healthcare professional to prevent further complications.

Patellofemoral Pain Syndrome

Also known as “runner’s knee,” this condition is characterized by pain around the kneecap. It can result from overuse, muscle imbalance, or injury, and affects about 25% of adults at some point (source: American Academy of Orthopaedic Surgeons). Signs include a dull, aching pain in the front of the knee, which may worsen when climbing stairs, kneeling, or after sitting for long periods. This isn’t typically serious, but it’s advisable to consult a doctor if the pain persists, to rule out other underlying issues.

Meniscus Tear

The meniscus is a piece of cartilage that provides a cushion between your thighbone and shinbone. Tears in the meniscus can occur with twisting motions or sudden stops, even from activities like gardening or lifting. This condition affects about 35% of people over 50 (source: American Academy of Orthopaedic Surgeons). Symptoms include pain, swelling, and a tendency for your knee to catch or lock. While not immediately serious, it’s wise to see a doctor for a proper diagnosis and treatment options.

Bursitis

Inflammation of the bursae (small fluid-filled sacs that cushion the knee joint) can cause pain and swelling. This condition is less common than other listed above, affecting around 1% of the population (source: American College of Rheumatology). If you notice tenderness, warmth, or swelling, particularly on the kneecap, it could be bursitis. Though not serious, it can be uncomfortable, and a doctor’s advice can help manage the symptoms effectively.

Tendonitis

This involves inflammation of the tendons around the knee, typically due to overuse from activities like walking or climbing stairs frequently. It’s relatively common but less so in older adults, with an estimated prevalence of 4% (source: Mayo Clinic). If you experience a burning pain or tenderness just below the kneecap, it might be tendonitis. Not a serious condition, but if the pain persists, getting a professional evaluation would be beneficial.

Cancer 

Although rare, certain cancers can cause knee pain, and it’s crucial to rule these out, especially in older adults. Bone cancer, such as osteosarcoma, or metastasis from other cancers, can manifest as persistent knee pain. Given the potential seriousness of cancer, it’s essential to consult a healthcare professional for a thorough evaluation, including blood tests and imaging, to ensure an accurate diagnosis and appropriate intervention.

By understanding these potential causes, you can have a more informed discussion with your healthcare provider, who can help determine the underlying issue and recommend the best course of action for your knee pain.

Effective Strategies to Alleviate Knee Pain

Exercises & Stretches

Exercises and stretches are essential for managing knee pain, especially in elderly individuals with mobility issues. They not only help in maintaining mobility but also in strengthening the muscles surrounding the knee, providing additional support and reducing pain. Here are a few exercises and stretches you might want to consider:

Exercises

1. Seated Knee Extensions
   • How to Do It: Sit on a chair with your feet flat on the floor. Slowly extend one leg out straight until it is parallel to the floor. Hold for a few seconds, then lower it back down.
   • Benefit: This exercise strengthens the quadriceps, which can help stabilize the knee joint and reduce pain during activities like walking or climbing stairs.
2. Step-Ups
   • How to Do It: Use a low step or platform, and step up with one foot, followed by the other. Step back down, starting with the same foot. Repeat on both sides.
   • Benefit: Step-ups help in strengthening the quadriceps and gluteal muscles, which support the knee and improve balance.
3. Heel Slides
   • How to Do It: Lie on your back with legs straight. Slowly slide the heel of one foot towards your buttocks, bending the knee as you go. Slide it back to the starting position.
   • Benefit: This exercise improves knee flexibility and range of motion, which can alleviate stiffness and pain.

Stretches

1. Calf Stretch
   • How to Do It: Stand facing a wall, place your hands on the wall at shoulder height. Step back with one leg, keeping it straight, and bend the opposite knee. Push your heel into the ground until you feel a stretch in the calf.
   • Benefit: Stretching the calf muscle can help reduce strain on the knee by improving flexibility in the lower leg.
2. Hamstring Stretch
   • How to Do It: Sit on the edge of a chair, extend one leg out straight with your heel on the floor. Keep your back straight and lean forward slightly at the hips until you feel a stretch in the back of the thigh.
   • Benefit: Stretching the hamstrings can reduce tension and improve flexibility, which can help in reducing knee pain.
3. Quadriceps Stretch
   • How to Do It: Stand holding onto a chair or wall for balance. Bend one knee and bring your heel towards your buttocks, holding it with your hand. Keep the knees close together. Hold the stretch without pulling too hard.
   • Benefit: Stretching the quadriceps can reduce muscle tightness, which can alleviate pressure on the knee joint.

Performing these exercises and stretches properly is crucial to avoid injury. Incorrect form or overexertion can lead to increased pain or injury. Always start with gentle movements and gradually increase intensity. Ensure you are stable and balanced, particularly when doing standing exercises. If any exercise causes pain, stop immediately and consult a healthcare professional.

By regularly performing these exercises and stretches, you can strengthen the muscles around the knee, improve flexibility, and enhance overall mobility. This can lead to reduced pain, making daily activities like walking and climbing stairs easier and more comfortable. Consistency is key, so make these exercises a regular part of your routine to see the best results.

The Benefits of Heat and Cold Therapy

Applying heat or cold therapy can be a straightforward yet effective method to manage knee pain. Cold therapy, such as using ice packs, can help reduce inflammation and numb the sharp pain you might experience after activities. It constricts blood vessels, which can decrease swelling and provide immediate relief. On the other hand, heat therapy comes into play when you need to relax and soothe stiff muscles around the knee. A warm compress or heat pad increases blood flow, easing muscle tension and helping with chronic pain. Alternating between these therapies can provide a balanced approach to managing knee discomfort.

Weight Loss and Management

Maintaining a healthy weight is crucial in managing knee pain. Excess body weight can place additional stress on the knee joints, exacerbating pain and potentially leading to further damage. By focusing on weight management through a balanced diet, you can significantly reduce the load on your knees. This reduction in pressure not only helps alleviate current pain but also minimizes the risk of developing more severe joint issues in the future. A nutritious diet rich in anti-inflammatory foods can further aid in managing inflammation and supporting overall joint health.

The Importance of Proper Footwear

Wearing appropriate footwear plays a significant role in alleviating knee pain. Shoes that offer good arch support and cushioning can help distribute your weight more evenly, reducing the impact on your knees when you walk or run. Proper footwear ensures that your gait is correctly aligned, thereby minimizing unnecessary stress on the knee joint. Investing in shoes designed for comfort and support can make a noticeable difference in your daily activities, providing relief from pain and preventing further injury. It’s worth considering orthotics or insoles if you need additional support tailored to your specific needs.

Summary

In conclusion, understanding the causes of your knee discomfort is the first step toward effective management. By incorporating the right exercises, utilizing hot and cold therapy, and considering supportive gear like knee supports and orthotics, you can work towards alleviating the pain. Remember, it’s essential to listen to your body and adjust activities as needed. If your discomfort persists, consulting a healthcare professional is a must!

Stay active, stay supported, and don’t hesitate to reach out if you have more questions. Wishing you a swift path back to enjoying all your favorite activities!

Warm regards, The NuovaHealth Team