What causes knee pain

　　The knee is one of the hardest joints in the human body. It supports body weight, walks, runs and jumps every day. Once it hurts, it will be difficult to walk. Many people think that knee pain is just "tired" or "a normal symptom of old age." In fact, there may be a variety of health risks hidden behind it. From cartilage wear to rheumatic problems, neglect can turn a minor ailment into a major illness. So, what exactly causes knee pain? How should we respond?

What causes knee pain

　　1. Osteoarthritis (degenerative arthritis)

　　This is the most common cause of knee pain in middle-aged and older adults. As we age, the cartilage in the knee joint gradually wears away and loses its cushioning effect, causing bones to rub against each other, causing pain, stiffness, and limited mobility. People who are overweight, bear weight for a long time, or have a history of joint trauma are more likely to develop it.

　　2. Excessive exercise or sports injuries

　　A sudden increase in the amount of exercise, such as long-term running, mountain climbing, squatting, etc., will suddenly increase the load on the knee joint, leading to cartilage wear, ligament strain and even micro-damage of trabecular bone. "Runner's knee", which is common among young people, falls into this category.

　　3.Ligament or meniscus injury

　　There are structures such as the anterior cruciate ligament, medial and lateral collateral ligaments, and menisci in the knee joint. Strenuous exercise, sprains, or falls may cause these tissues to tear, causing severe pain, swelling, and joint instability. Timely medical treatment is required.

　　4. Synovitis or synovial plica syndrome

　　The synovial membrane is a lubricating tissue within the joint. Due to repeated friction or inflammatory stimulation, it will proliferate and swell, producing fluid accumulation, resulting in swelling, pain, and swelling of the knee. Abnormal synovial plicas can also cause popping and pain when flexing and extending the knee.

　　5. Chondromalacia patella

　　It is more common in teenagers and women and manifests as pain in the front of the knee when going up and down stairs or standing up after sitting for a long time. The reason is that the cartilage under the patella (kneecap) softens and wears out due to excessive pressure or poor posture.

　　6. Cold stimulation and chronic strain

　　Long-term cold knees will lead to poor local blood circulation, accumulation of metabolic waste, and induce or aggravate pain. In addition, factors such as standing for a long time, squatting for a long time, and obesity will also accelerate joint degeneration.

How to deal with knee pain

　　1. Reduce burden + partial rest

　　Avoid standing for long periods of time, climbing stairs or squatting, and reduce the weight on your knees； If the pain is obvious, take a short rest and place a soft pillow under your knees while sitting to relax your muscles. Avoid strenuous exercise and choose activities that put less pressure on your knees, such as walking and swimming, to prevent aggravation of pain.

　　2. Warm knee pads + hot compress relief

　　Wear kneepads every day to protect your knees and avoid cold； When pain occurs, use a hot water bottle or hot towel at about 40°C to apply hot compress to the knee for 15-20 minutes each time to promote local blood circulation and relieve muscle stiffness and pain. Pay attention to the temperature to avoid burns.

　　3. Moderate stretching + strengthening muscles

　　Do simple knee stretches every day, such as seated straight leg raises, hold each time for 5 seconds, and repeat 10 times to strengthen your thigh muscles.； You can also slowly bend and extend your knees to move the joints, but avoid excessive force. Exercise to improve knee stability and reduce pain.

Indications for medical treatment for knee pain

　　1. Pain persists and worsens

　　If knee pain lasts for more than 1 week, does not relieve after rest or hot compress, or even worsens, affecting daily walking, it may be synovitis, arthritis, etc., and you need to seek medical treatment in time to determine the cause through examination to avoid worsening of the condition.

　　2. Accompanied by swelling or deformity

　　If the knee is obviously swollen or red, or there is a sense of fluid accumulation when touched, or even the appearance of the knee is deformed, it may be a serious condition such as ligament injury or meniscus tear. You need to seek medical treatment immediately to avoid self-treatment, delay in treatment, and lead to functional impairment.

　　3. Restricted or abnormal activities

　　If the knee is unable to flex or extend normally, or there is stuck or snapping during activity, or even the inability to bear the weight of the body, the joint structure may be damaged. You need to seek medical attention as soon as possible for X-ray, MRI and other examinations to clarify the extent of the damage and formulate a treatment plan.

　　Daily weight should be controlled, excessive weight-bearing exercise should be avoided, and thigh muscles (such as quadriceps) should be strengthened to stabilize the joints. If you have symptoms of discomfort, it is recommended to seek medical treatment as soon as possible and follow the doctor's instructions for treatment.