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Graphic: Top 3 causes of knee pain in active adults

The Top 3 Causes of Knee Pain in Active Adults

by | Feb 4, 2025 | Health Tips, news

Top 3 Causes of Knee Pain in Active Adults

Knee pain is one of the most common complaints we hear from active adults, and it’s no surprise—our knees take a lot of strain during our favourite activities. Whether you’re running, cycling, hitting the gym, or just enjoying a weekend hike, your knees work hard to keep you moving. But when knee pain creeps in, it can slow you down and put your active lifestyle on hold.

Understanding the top causes of knee pain and how to prevent them can help you stay pain-free and performing at your best. Let’s dive into the three most common culprits and how you can give your knees some love!

1. Overuse Injuries (Runner’s Knee, Tendonitis)

What is it?
Overuse injuries like patellofemoral pain syndrome (commonly called Runner’s Knee) or tendonitis occur when repetitive movements strain the knee joint. This is especially common in runners, cyclists, and gym-goers doing repetitive squats or lunges.

Preventative Exercises:

  • Hip Strengthening: Weak hip muscles can lead to poor knee alignment. Try side-lying leg raises or resistance band lateral walks.
  • Quad Stretching: Tight quads pull on the kneecap, so stretching can help. Perform a standing quad stretch for 20–30 seconds per leg.
  • Eccentric Loading for Tendons: Exercises like slow, controlled single-leg declines (step-downs) strengthen tendons and reduce strain.

2. Ligament Strains or Tears (ACL, MCL Injuries)

What is it?
Sudden stops, changes in direction, or high-impact activities like football, netball, or skiing can result in ligament injuries. These are often caused by improper landing mechanics, twisting movements, or weakened stabilising muscles around the knee.

Preventative Exercises:

  • Plyometric Training: Practising proper landing techniques with exercises like jump squats or box jumps can build knee stability.
  • Balance Training: Strengthen stabilisers with single-leg balance drills or use a wobble board.
  • Hamstring Strengthening: Strong hamstrings help support the ACL. Add hamstring curls or glute bridges to your workout.

3. Osteoarthritis

What is it?
As we age, the wear and tear on our joints can lead to osteoarthritis. This condition is common in active adults over 40 who’ve had previous injuries or simply love an active lifestyle. Symptoms include stiffness, swelling, and pain during or after movement.

Preventative Exercises:

  • Low-Impact Cardio: Swimming, cycling, or using the elliptical can strengthen the knees without adding stress.
  • Joint Mobility Work: Include gentle stretches like active knee flexion and extension/kicks (which can be done whilst sitting at a desk) or knee-to-chest stretches to maintain mobility.
  • Strengthen the Supporting Muscles: Focus on the quads, glutes, and calves with exercises like wall sits, step-ups, and calf raises.

Why You Shouldn’t Ignore Knee Pain

Knee pain might start as a minor annoyance, but ignoring it could lead to bigger problems. A small overuse injury can progress to chronic pain, and untreated ligament strains can make the joint unstable and prone to further injury.

At Active Health Solutions, we can identify the root cause of your knee pain and create a personalised rehab plan to help you recover faster and stay active. From manual therapy to targeted exercise programmes, our team is here to support you at every step.

Book Your Assessment Today

If you’re feeling any niggling knee pain, don’t wait until it sidelines you! Visit our website or give us a call to book an assessment with one of our expert physiotherapists. Early treatment can save you time and frustration later—so let’s keep you moving pain-free.

👉 Click here to book an appointment or give us a call today!

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