Knee pain doesn’t always announce itself with a dramatic injury. Sometimes it creeps in gradually—a slight ache after your morning run, stiffness when you stand up from your desk, or discomfort climbing stairs that wasn’t there before.

If you’ve been dealing with knee pain in San Diego, you’re not alone. Millions of Americans experience knee problems each year, and understanding what’s causing your pain is the first step toward finding relief.

This guide breaks down the most common causes of knee pain, explains what each condition feels like, and helps you determine when it’s time to seek professional help. Whether you’re an active adult trying to stay fit or someone managing age-related changes, you’ll learn how to identify your symptoms and take action toward better knee health.

What Makes Your Knee Vulnerable to Pain?

Your knee is one of the largest and most complex joints in your body. It connects your thighbone (femur) to your shinbone (tibia), held together by ligaments, tendons, and muscles that allow you to walk, run, jump, and pivot.

Inside the joint, cartilage cushions the bones and absorbs shock with every step. Fluid-filled sacs called bursae reduce friction between moving parts. When any of these structures become damaged, inflamed, or worn down, pain develops.

The knee bears tremendous force during daily activities. Walking generates pressure equal to 1.5 times your body weight, while running can create impact up to five times your weight. Given this constant stress, it’s no surprise that knee problems are so common.

Age, activity level, previous injuries, and body mechanics all influence your risk for knee pain. Understanding these factors helps you recognize patterns in your symptoms and guides you toward effective treatment.

Arthritis: The Leading Cause of Chronic Knee Pain

Osteoarthritis affects more than 32 million American adults, making it the most common cause of chronic knee pain. This degenerative condition develops when the protective cartilage in your knee gradually breaks down, causing bones to rub together.

You might notice knee arthritis starting with mild morning stiffness that improves with movement. As the condition progresses, pain becomes more persistent. Your knee may feel stiff after sitting for extended periods, and you might hear grinding or popping sounds when you bend it.

Certain factors increase your risk for developing knee arthritis. Being overweight places additional stress on your joints, accelerating cartilage wear. Previous knee injuries, even if they happened years ago, make arthritis more likely. Repetitive stress from work or sports can also contribute to earlier onset.

Physical therapy offers powerful tools for managing arthritis symptoms. Strengthening the muscles around your knee provides better joint support and reduces pain. Low-impact exercises maintain mobility without aggravating inflammation. Your physical therapist can also teach you movement strategies that protect your knee during daily activities.

Ligament Injuries From Sudden Movements

Your knee relies on four major ligaments to maintain stability. The anterior cruciate ligament (ACL) and posterior cruciate ligament (PCL) cross inside the joint, while the medial and lateral collateral ligaments run along the sides.

Ligament tears often happen during sports that involve sudden stops, direction changes, or jumping. You might hear a “pop” at the moment of injury, followed by immediate swelling and instability. Your knee may give out when you try to put weight on it.

ACL injuries are particularly common in sports like basketball, soccer, and skiing. Athletes who land awkwardly from a jump or pivot quickly while their foot stays planted face the highest risk. Women are more susceptible to ACL tears due to differences in anatomy and muscle activation patterns.

Recovery from a ligament injury depends on the severity. Partial tears may heal with physical therapy alone, while complete ruptures often require surgical reconstruction. Either way, rehabilitation plays a crucial role in restoring knee function and preventing future injuries.

Meniscus Tears That Cause Sharp Pain

The meniscus consists of two C-shaped pieces of cartilage that act as shock absorbers between your thighbone and shinbone. These structures can tear from sudden twisting movements or gradual degeneration over time.

A torn meniscus typically causes sharp pain along the joint line, especially when twisting or squatting. Your knee might catch or lock in certain positions, making it difficult to fully straighten. Swelling usually develops within the first 24 hours after injury.

Younger people usually tear their meniscus during athletic activities, while older adults can experience tears from simple movements like standing up too quickly. As the meniscus weakens with age, even minor stress can cause damage.

Treatment depends on the location and severity of the tear. Some meniscus injuries heal with rest, ice, and physical therapy. Others require arthroscopic surgery to repair or remove the damaged tissue. Your orthopedic specialist and physical therapist work together to determine the best approach for your situation.

Tendinitis From Overuse and Repetitive Stress

Tendons connect muscles to bones, allowing you to bend and straighten your knee. When these tough, fibrous tissues become inflamed from overuse, you develop tendinitis.

Patellar tendinitis, also called jumper’s knee, affects the tendon connecting your kneecap to your shinbone. You’ll feel pain just below the kneecap, especially during jumping, running, or kneeling. The discomfort typically worsens with activity and improves with rest.

Athletes who play sports involving frequent jumping put repetitive stress on this tendon. Runners who increase their mileage too quickly also commonly develop patellar tendinitis. Without proper treatment, the condition can become chronic and significantly limit your activity level.

Physical therapy addresses tendinitis by strengthening supporting muscles and improving flexibility. Your therapist may use manual therapy techniques to reduce inflammation and promote healing. Eccentric exercises, which involve slowly lengthening the muscle while under tension, prove particularly effective for tendon rehabilitation.

Bursitis Causing Swelling and Tenderness

Bursae are small, fluid-filled sacs that cushion pressure points between bones and soft tissues. When these sacs become inflamed, you develop bursitis.

The knee contains several bursae that can cause problems. Prepatellar bursitis affects the bursa in front of your kneecap, causing visible swelling that makes your knee look puffy. Pes anserine bursitis develops on the inner side of your knee, about two to three inches below the joint line.

Frequent kneeling or direct trauma to the knee often triggers prepatellar bursitis. This explains why it’s sometimes called “housemaid’s knee” or “carpet layer’s knee.” Pes anserine bursitis commonly affects people with arthritis, obesity, or running injuries.

The inflamed area feels warm and tender to touch. You might notice increased pain when kneeling, climbing stairs, or sleeping on your side. Unlike arthritis, which causes deep joint pain, bursitis creates more superficial discomfort.

Treatment focuses on reducing inflammation through rest, ice, and modified activities. Your physical therapist can identify movement patterns that aggravate the condition and teach you alternatives. Strengthening exercises improve knee mechanics to prevent recurrence once the acute inflammation subsides.

IT Band Syndrome in Runners and Cyclists

The iliotibial (IT) band is a thick strip of connective tissue running from your hip to the outside of your knee. When this band becomes tight or inflamed, it rubs against the bone on the outer knee, causing IT band syndrome.

You’ll feel a sharp or burning pain on the outside of your knee, typically during repetitive activities like running or cycling. The discomfort often starts after a certain distance or time, becoming progressively worse if you continue the activity.

Several factors contribute to IT band syndrome. Running on cambered surfaces, weak hip muscles, and sudden increases in training intensity all play a role. Cyclists who position their feet incorrectly on the pedals or ride with their seat too high are also at risk.

Physical therapy treatment addresses the underlying causes of IT band friction. Your therapist will assess your hip strength, flexibility, and movement patterns. Targeted exercises strengthen your hip abductors and improve running mechanics. Manual therapy and foam rolling help reduce tissue tension.

Patellofemoral Pain Syndrome and Kneecap Tracking

Patellofemoral pain syndrome (PFPS) causes pain around or behind the kneecap. This common condition affects people of all activity levels, from sedentary office workers to competitive athletes.

You’ll notice a dull, aching pain that worsens with activities that bend your knee—climbing stairs, squatting, or sitting for long periods. Your knee might feel stiff when you first stand up, and you may hear grinding or clicking sounds during movement.

PFPS develops when your kneecap doesn’t track properly in its groove. Muscle imbalances, particularly weak quadriceps or tight hamstrings, pull the kneecap off course. Poor foot mechanics and hip weakness also contribute to improper tracking.

The good news: PFPS responds well to physical therapy. Exercises that strengthen your quadriceps, especially the vastus medialis oblique (VMO) muscle, help stabilize kneecap movement. Your therapist will also address any hip or foot problems contributing to your symptoms.

Previous Injuries That Lead to Ongoing Problems

Old knee injuries don’t always heal completely. Even after the initial pain fades, previous damage can create lasting changes in your joint structure and movement patterns.

A history of knee injuries significantly increases your risk for developing osteoarthritis later in life. Damaged cartilage may not regenerate fully, leaving rough surfaces that wear down faster over time. Scar tissue from healed injuries can limit your range of motion.

You might notice your knee feels different than it did before the injury—perhaps slightly less stable or more prone to swelling after activity. These subtle changes often lead people to unconsciously alter how they move, which can create problems in other joints.

Addressing old injuries through physical therapy improves your long-term knee health. Strengthening exercises compensate for any structural damage, while flexibility work reduces scar tissue restrictions. Your therapist can identify compensatory movement patterns and help you develop better mechanics.

When to See a Physical Therapist for Knee Pain

Not every instance of knee pain requires immediate medical attention, but certain signs indicate you should seek professional evaluation sooner rather than later.

Schedule an appointment with a physical therapist if your knee pain:

• Persists for more than a few days despite rest and home care
• Interferes with daily activities like walking or climbing stairs
• Causes significant swelling or visible deformity
• Creates instability or a feeling that your knee might give out
• Wakes you up at night or prevents comfortable sleep

You should seek urgent medical care if you experience:

• Sudden, severe pain following an injury
• Inability to bear weight on your leg
• Obvious deformity or misalignment
• Fever along with a red, warm, swollen knee (possible infection)
• Severe swelling that develops rapidly

Physical therapy offers a conservative, effective approach to treating most causes of knee pain. Early intervention often prevents minor problems from becoming chronic conditions. Your therapist will perform a comprehensive evaluation to identify the source of your pain and create a personalized treatment plan.

How Physical Therapy Restores Knee Function

Physical therapy goes beyond simply reducing pain. The goal is to address the root causes of your knee problems and restore optimal function for the long term.

Your physical therapist in San Diego begins with a thorough assessment. They’ll evaluate your strength, flexibility, balance, and movement patterns. Understanding how your entire body moves helps identify factors contributing to your knee pain, even if they originate from your hip or foot.

Treatment combines multiple approaches tailored to your specific condition. Manual therapy techniques reduce pain and improve joint mobility. Therapeutic exercises strengthen supporting muscles and enhance stability. Balance training prevents falls and builds confidence in your movement.

Education forms a critical component of successful rehabilitation. You’ll learn which activities to modify, how to progress exercises safely, and strategies for preventing future injuries. This knowledge empowers you to take an active role in your recovery.

Many patients notice improvement within just a few sessions. The comprehensive approach addresses not only your current pain but also the underlying issues that caused it, reducing your risk for recurring problems.

Take the First Step Toward Pain-Free Movement

Knee pain doesn’t have to limit your life. Understanding what’s causing your discomfort is the first step, but lasting relief comes from addressing the problem with expert guidance.

At Physio on the Go in San Diego, CA, Dr. Sean Kuhn, PT, DPT, FAFS, 3DMAPS, MBA, and our experienced team specialize in diagnosing and treating all types of knee pain. We bring personalized physical therapy right to your door, or you can visit us at our clinic at 4070 Voltaire St, San Diego, CA 92107.

Our approach combines hands-on manual therapy, targeted exercises, and functional training to get you moving comfortably again. We work with your schedule, offering flexible appointment times that fit your busy life. With over 50 five-star reviews on Google, our patients trust us to deliver results that last.

Don’t let knee pain keep you from the activities you enjoy. Request an appointment with our San Diego physical therapy team today. We’ll evaluate your condition, answer your questions, and start you on the path to lasting relief.