Are You Struggling with Knee Pain? Here’s What You Need to Know
Knee pain is one of the most common complaints among people over 50. Whether it’s stiffness in the morning, discomfort when climbing stairs, or pain after a long walk, knee issues can seriously impact your daily life. But here’s the good news—there are ways to reduce pain, improve mobility, and stay active for longer.
In this guide, we’ll break down the four most common knee problems and give you practical tips to manage and prevent them.
1. Runner’s Knee (Patellofemoral Pain Syndrome)
What Is It? Patellofemoral Pain Syndrome (PFPS), also known as Runner’s Knee, is caused by excessive stress on the kneecap (patella). It’s common in those who do a lot of walking, squatting, or going up and down stairs.
Symptoms:
- Pain around or behind the kneecap
- Increased discomfort when walking downhill or downstairs
- A dull ache that worsens after sitting for long periods
How to Fix It:
✅ Strengthen your quadriceps and glutes to improve knee stability
✅ Avoid deep squats and excessive kneeling
✅ Use ice therapy after activity to reduce inflammation
✅ Try patellar taping or a knee support brace
2. Ligament Injuries (ACL & MCL Tears)
What Is It? The ACL (anterior cruciate ligament) and MCL (medial collateral ligament) help stabilize the knee. Injuries to these ligaments often occur due to twisting, sudden stops, or impacts (even minor ones can cause strain in older adults).
Symptoms:
- Swelling and knee instability
- A “popping” sensation at the time of injury
- Difficulty walking or bearing weight
How to Fix It:
✅ Avoid sudden twisting movements
✅ Use balance and stability exercises to prevent falls
✅ Strengthen your hamstrings and quadriceps for extra knee support
✅ Apply cold therapy immediately after injury to reduce swelling
3. Meniscus Tears
What Is It? The meniscus is a cartilage cushion in your knee that helps absorb shock. As we age, this cartilage wears down, making it more prone to tears from simple movements like twisting or kneeling.
Symptoms:
- Knee clicking or locking
- Pain when rotating or bending the knee
- Swelling and stiffness
How to Fix It:
✅ Avoid deep bending or twisting movements
✅ Use low-impact exercises like swimming or cycling
✅ Strengthen the hip and core muscles for better knee support
✅ Consider hands-on treatments like sports massage or cupping to reduce stiffness
4. Knee Osteoarthritis
What Is It? Osteoarthritis (OA) is the most common cause of knee pain in people over 50. It happens when the cartilage in your knee gradually wears down, leading to pain, stiffness, and inflammation.
Symptoms:
- Stiffness, especially in the morning
- Pain that worsens with activity
- A grating or clicking sensation when moving the knee
How to Fix It:
✅ Stay active—low-impact exercises like walking and swimming help keep joints mobile
✅ Strengthen leg muscles to reduce pressure on the knee joint
✅ Maintain a healthy weight to ease knee stress
✅ Use heat therapy in the morning to loosen stiff joints
✅ Wear supportive shoes to improve knee alignment
Take Control of Your Knee Pain
Knee pain doesn’t have to slow you down. By staying active, strengthening key muscles, and making small adjustments, you can keep your knees strong and pain-free for years to come.
If you want more in-depth guidance and expert treatment, book an appointment at The Body Diagnostic.
🔗 Book Your Appointment Now
How to Get Personalised Help
If you’re struggling with knee pain and want a custom rehab plan, I can help. At The Body Diagnostic, I offer:
✔ Comprehensive knee assessments
✔ Hands-on treatments like sports massage, dry needling, and cupping
✔ Tailored rehab exercises to strengthen and support your knees
Click the link above to book your consultation today!
Best regards,
Brad
The Body Diagnostic