Do you ever experience knee pain when bending and wonder what's causing it?

In this podcast episode, I dive into the most common knee pain causes, explore why it happens, and share practical tips for managing it effectively. From bursitis to misalignment, you’ll learn what might be behind that discomfort and how to keep your knees healthy.

Don't miss out on expert advice and actionable strategies. Dive into the podcast episode now and take the first step toward pain-free movement!

Episode Video

Common Knee Pain Causes

The knee is a complex joint, and knee pain can be linked to several factors. One of the most common causes of knee pain when bending is bursitis. Bursitis is the inflammation of small, fluid-filled sacs called bursae, which cushion the bones, tendons, and muscles near the knee joint. These sacs act like gel packs, and when they become irritated due to overuse or repetitive motions, they can lead to pain and swelling.

Why Does Your Knee Hurt When Bending?

Knee pain when bending is often associated with issues involving the patella (kneecap) or the femur (the long bone of the thigh). When you bend your knees, particularly to kneel or squat, the patella moves along a groove at the end of the femur. Misalignment of the kneecap or tight surrounding muscles can create friction and inflame the bursae, leading to bursitis. For example, tight quadriceps muscles can press down on the bursa, exacerbating the friction and resulting in pain.

Other contributing factors include structural issues such as knock knees or bow legs. These conditions can misalign the kneecap, causing it to track incorrectly and generate friction, which leads to pain when bending or kneeling.

How to Manage Knee Pain When Bending

The first step to alleviating knee pain is identifying the root cause of the discomfort. If bursitis is the issue, rest and ice therapy can be very effective. Applying ice packs, such as a frozen bag of peas, to the knee for 20 minutes at a time can help reduce inflammation. In addition to ice, taking steps to avoid aggravating the knee, such as reducing repetitive kneeling, is essential to preventing chronic pain.

Warming up before activities that require knee bending is also beneficial. Stretching the quadriceps, hamstrings, and the lateral muscles surrounding the knees can improve flexibility and blood flow, reducing the risk of pain. You might also consider using knee pads when kneeling to reduce the direct pressure on your knee joints.

Treating Bursitis and Other Causes of Knee Pain

In most cases, knee pain caused by bursitis resolves with time and proper care. However, if the pain persists, strengthening the muscles around the knee may help. Physical therapy exercises targeting the quadriceps, such as vastus medialis and vastus lateralis muscles, can improve knee alignment and reduce strain. Sometimes, knee taping techniques can assist in keeping the kneecap in the proper position while you strengthen surrounding muscles.

If inflammation becomes acute and the knee feels hot and swollen, over-the-counter non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen can help, though not everyone can take these medications. People with gastrointestinal issues or those on blood thinners should explore alternative treatments, such as topical creams containing lidocaine or CBD products derived from hemp.

Final Thoughts

Knee pain, especially when bending, is often manageable without surgery. By addressing the root causes, such as muscle tightness, malalignment, or inflammation, and using non-surgical treatments like rest, ice, and strengthening exercises, most people can find relief. Prevention is key—warming up properly and using appropriate protective gear can help avoid future flare-ups. For those who experience recurring knee pain, consulting a healthcare provider for a comprehensive treatment plan is recommended.

If you're dealing with knee pain when bending, remember that it’s usually not a serious condition and can often be treated effectively at home. However, understanding the underlying knee pain causes and addressing them early on will help keep your knees healthy and pain-free.

If you're ready to take control of your knee pain, click here to discover more about these five effective knee pain home treatments. With these simple steps, you can start your journey towards pain-free knees and a more active lifestyle.