The One Thing You Should Never, Ever Do if You Have Knee Pain

Emily Laurence
·5 min read
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Woman running with a knee injury.

Our knees are one of those body parts we take completely for granted, but if you suffer from knee pain, you are very aware of just how much we use them. Even simple movements like standing up or walking can be difficult if you have knee pain. Running and jumping are downright torturous. For those who struggle with this discomfort and strain, the main question on their mind is, “How can I feel better—fast?”

No one knows the answer to that better than physical therapists. They know the main causes of knee pain and exactly what should be done (and avoided) to alleviate the agony as fast as possible. Keep reading to find out what they tell their patients to get them back on their feet.

Related: Sudden Knee Pain? Here Are 6 Possible Causes and Doctor-Recommended Treatments

What Causes Knee Pain?

According to Dr. Landon Uetz, DPT, a virtual physical therapist and instructor on sports lesson hub TeachMe.To, the most common cause of knee pain is overuse. “This happens most frequently when someone has a spike in activity levels while their body isn’t ready to handle the demands,” he says. For example, if someone who is sedentary starts playing hours of pickleball several days a week, they may start to experience knee pain. Or, Dr. Uetz says if someone who doesn’t live an active lifestyle goes for an 8-mile hike, they may find their knees aching in the days following the hike.

Physical therapist Dr. Carrie A. Lamb, PT, DPT, OCS, who is a Balanced Body educator and the founder of Connect Physical Therapy and Pilates, says there are other causes of knee pain besides overuse. Sometimes, she says, knee pain is caused by dysfunction at the hip or ankle. When there is weakness in the hip, it can cause extra pressure to be put on the knee joint and knee cap, which is called a collapsing kinetic chain. Someone with weak ankles may experience knee pain because this weakness also puts more pressure on the knees as one moves, in an effort to protect the ankles. “If the ankle is stiff and tight, more force gets transmitted up the chain. If the ankle is weak, the muscles that control the knee must work harder,” Dr. Lamb explains.

Related: 8 Physical Therapist-Approved Exercises That Help With Knee Pain Fast

What To Avoid Doing if You Have Knee Pain—and What To Do Instead

Dr. Uetz says that, often, people with knee pain think that the key to healing is more movement. No pain, no gain, right? But Dr. Uetz emphasizes that this is a big fat no-no. “Although exercising with mild symptoms may be beneficial, the belief that you need to tough it out and be hurting after activity isn’t backed scientifically,” he says. Remember: For many people, it’s overuse that caused their knee pain in the first place.

Dr. Uetz says that people with knee pain should especially avoid running or jumping. The force of hitting the ground strains tendons in the knee, which can cause them to become even more inflamed. “You always should listen to your body,” Dr. Uetz says. “If you participate in an activity and are experiencing above a five out of 10 on a pain scale, it may not be helping your situation.”

Maybe during the physical activity, your knee feels okay, but it’s the next day you find it hard to even walk. If this is the case for you, Dr. Uetz says that you need to modify the physical activity next time you do it. For example, instead of a jog, maybe you walk instead, to put less pressure on your knees as your feet strike the ground with each step.

One thing worth noting, however, is that if your knee pain is related to arthritis rather than an injury, it's important to keep moving—usually in the form of something a bit easier on the joints, like walking or cycling. So be sure to talk to your doctor to find out what the underlying cause of your knee pain is before you spend too much time sedentary.

Related: 5 Tips for Pain-Free Knees

Okay, now you know what to avoid if you suffer from knee pain. What should you do instead? First, Dr. Uetz says to see a medical provider. He says that this is important because everyone’s experience is unique. It’s important to get medical advice that’s specific to your body.

Next, Dr. Uetz recommends working with a physical therapist who can offer specific exercises that can help alleviate knee pain. For example, below are two exercises Dr. Uetz says often help alleviate knee pain:

  • Heel slides: Lie on the floor or bed with your legs flat out in front of you. Slowly slide the heel of the leg with the affected knee toward your butt, keeping the heel on the floor. Repeat two to four times.

  • Seated knee extension: Sit on a chair or couch with your knees bent and feet flat on the floor. Bend the affected knee and straighten your leg as much as you can, holding it for up to 10 seconds. Then, relax your leg. Work up to 10 reps.

For some people, Dr. Lamb says that riding a stationary bike can help alleviate knee pain. This is also a way to be active without putting too much strain on your knees. But she says that what’s most important is to listen to your body. If something is causing you knee pain, don’t continue to do it.

As Dr. Uetz said earlier, it’s also important to see your healthcare provider before trying any activity or stretches. Working with a trained medical professional will help you get back on your feet pain-free, one step at a time.

Next up, see nine workouts to do instead of squats if squats hurt your knees.

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