First off, you are not alone. A lot of people have knee pain when bending, and it affects both athletes and common individuals. Age doesn’t seem to be a determining factor either.
Depending on the severity, that painful sensation when you’re bending your knee can seriously restrain mobility, it even makes doing simple every-day tasks difficult.
The biggest problem here is that people often don’t know where exactly the pain is coming from. Therefore, a person who suffers from knee pain when bending should initially check out the possible cause of the pain and in what condition his knee is in.
Causes of Knee Pain when Bending
Various types of injuries may cause pain in the knee. Torn ligaments, bone fracture, meniscus tears, and tendinitis are among the injuries that cause either the inside or outside of knee pain.
An injury can be a result of accidents, such as a fall or impact, as well as sudden or wrong movements. In addition, there are times when the knee injury is caused by overuse of the joints. Repetitive movements can also cause a condition called runner’s knee or chondromalacia, which is a knee injury caused by insufficient amount of rest after a strenuous activity.
Diseases or health conditions that affect the knees or joints can also cause pain in the knee when bending. In some cases, knee pain inside of the knee is experienced, while others may feel pain on the outside knee area. Arthritis, bone infection, infection of the joints, and bursitis are the most common conditions that may cause knee pain. Osteoarthritis, a type of arthritis, can bring pain to the knees when bending. This condition is usually suffered by people aged 50 and up.
Moreover, tumors, such as synovial sarcomas and Baker’s Cyst can also bring excruciating pain on the knee, especially when bending. Elderlies and some athletes who have overworked their knees may experience pain due to degeneration.
Knee Pain Symptoms When Bending
The tibia and femur are cushioned by the cartilages, and when the cartilages get damaged, knee pain can occur. When bending, excessive pressure is forced into the knees, hence the pain. Most of the time, pain is more pronounced when you are sitting, climbing the stairs, kneeling, or squatting.
Apart from the pain, swelling and redness around the area may be present. Some people even hear a popping sound when they move or bend the knee.
Knee Pain First Aid Treatment
The initial thing to do in order to counteract knee pain is the R.I.C.E. therapy, which means Rest, Ice, Compression, and Elevation. This often helps, especially if the cause of knee pain is just a minor injury like a sprain or strain.
If R.I.C.E. treatment is not enough, over the counter painkillers and anti-inflammatory drugs can help. Furthermore, a doctor’s advice will help if any of these knee pain remedies do not work.
Knee Pain Exercises
Knee pain when bending can be prevented by doing exercises that can help strengthen the cartilages and joints. One of the most popular exercises that help prevent knee pain is swimming. It works out the joints on the knees and elbows, too.
On the other hand, if swimming is not an option, walking and doing aerobic exercise on the water can make one’s knee joints stronger and more flexible. Nevertheless, always consult a doctor before doing such activities.
Aside from water exercises, therapeutic exercises can also help.
Lying flat and slowly stretching the legs can help make the joints more flexible. Lifting the legs alternately can also improve coordination and strengthen the muscles around the knees. The inner thighs may feel tight after a few minutes, but this only means that the exercise is working. Doing this in the morning and at night for 10 minutes each session can prevent knee pain when bending.
Everyday Tips for Reducing Knee Pain
In addition, following these tips may help keep your knee pain from happening again.
- When walking, make sure that your body and feet are properly aligned. Also, the weight of the body must be placed upon the soles of the feet to prevent stretching of the foot arches.
- Keep the whole foot down and avoid using the toes alone when climbing up the stairs. In contrast, it is alright to use the toes when climbing down, but the knees must be slightly bended in order to absorb shock.
- Always do warm-ups and stretching exercises prior to work out or sports in order to avoid knee injuries due to straining.
To get rid of, or at least minimize, knee pain when bending, it is best to identify what causes knee pain.
Was it caused by injury or was it due to a degenerative disease or health problem?
Determining the cause of pain can greatly contribute to proper diagnosis, and proper treatment.