Knee pain is one of the most common joint complaints, and it can show up at almost any age. You might notice it after a weekend run, feel it creeping in during a long day at work, or find that getting up from a chair isn't as effortless as it used to be.
The knee is the largest and one of the most complex joints in your body. It bears your full weight, absorbs impact with every step and allows your legs to bend, straighten and rotate. With that much responsibility, it's not surprising that things can go wrong.
The good news is that most knee pain has an identifiable cause, and understanding what's behind it is the first step towards managing it well.
The most common causes of knee pain
Knee pain can come from a sudden injury or develop gradually over time. Here are some of the most common reasons your knee might be giving you trouble.
Osteoarthritis
Osteoarthritis (OA) is the most common form of arthritis in Australia, affecting around 2.1 million people (AIHW, 2022). It occurs when the cartilage that cushions the ends of the bones in your joint gradually breaks down, leading to pain, stiffness and reduced movement. The knee is one of the joints most commonly affected. OA tends to develop over time and is more common after the age of 45, but it can occur earlier, particularly after a previous injury. Pain is often worse during or after activity and stiffness tends to be most noticeable first thing in the morning.
Ligament injuries
Your knee relies on four main ligaments to stay stable. A sudden twist, awkward landing or change of direction can stretch or tear one of these ligaments, causing pain, swelling and instability. Ligament injuries are common in sports that involve jumping, pivoting or sudden stops, but they can also happen during everyday activities like stepping off a kerb or slipping on a wet surface.
Runner's knee
Runner's knee is a broad term for pain around or behind the kneecap, often called patellofemoral pain by health professionals. It's common in people who run, cycle or do activities that involve repeated bending of the knee. The pain is usually felt during activity, when going up or down stairs, or after sitting with the knee bent for a long period. Despite the name, you don't have to be a runner to get it.
Meniscus tears
The menisci are two C-shaped pieces of cartilage that sit between your thigh bone and shin bone, acting as shock absorbers. A meniscus can be torn during a twisting movement, particularly when the foot is planted and the knee rotates. Meniscus tears are common in sport but also become more likely with age as the cartilage naturally weakens over time.
Managing knee pain
The right approach depends on the cause, but a few principles apply broadly.
Keep moving
It might feel counterintuitive, but staying active is one of the most effective ways to manage ongoing knee pain over time. Gentle, low-impact movement like walking, swimming or cycling helps maintain strength and flexibility in the muscles that support the knee. For osteoarthritis specifically, exercise is considered a core part of treatment alongside weight management and education.
Strengthen the muscles around the knee
Weak quadriceps, hamstrings and glutes can place extra load on the knee joint. A physiotherapist can help you build a strengthening program that suits your situation and gradually increases as your knee allows.
Use the right support at the right time
Supports and braces can play a useful role in managing knee pain, and the type you choose should match where you are in your recovery.
In the first 72 hours after an acute injury, follow the RICER principles: Rest, Ice, Compression, Elevation and Referral to a health professional for assessment. Thermoskin’s Recovery Ice Sleeve and Recovery Ice Wrap combine cold therapy and compression, making it easy to do both at once. Between icing sessions, a compression support can help reduce swelling and provide stability while the initial inflammation settles.
For ongoing pain from an existing injury or a condition like osteoarthritis, a thermal knee support is designed to retain body heat, which may help increase blood flow to the area, reduce pain and support recovery over time. Thermoskin's thermal range features Trioxon Advantage lining, designed to retain and reflect the body's natural heat for therapeutic benefit.
If you're returning to sport or physical activity, a Thermoskin Sport knee support can provide targeted stability and compression during movement, helping to protect the knee as you ease back into full activity.
Topical relief
For localised pain and inflammation, a topical pain relief cream, such as Thermoskin Arthritis Cream made with active herbal ingredients, can be applied directly to the affected area for targeted relief.
When to see a professional
Not all knee pain needs medical attention, but some situations do. It's worth seeing your GP or physiotherapist if your knee pain has lasted more than a few days without improving, if you can't put weight on it, if your knee is red and swollen with a fever, if you heard a pop or felt something give way at the time of injury, or if your knee locks, catches or won't fully straighten.
Getting an accurate diagnosis early can prevent a minor issue from becoming a longer-term problem and help you access the right treatment sooner.
Moving forward
Knee pain is common, but it doesn't have to keep you on the sidelines. Understanding what's causing your pain, staying active where possible and using the right support for your situation can make a real difference to how you feel and how you move.
If you're unsure which type of support is right for you, Thermoskin's support selector tool can help guide you to the right product for your needs.
This article is general information only and isn't a substitute for advice from your healthcare professional. If symptoms persist, see your GP or physiotherapist.
