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Published on 10/09/2025
If you’ve ever felt a nagging ache in your knee, you know how quickly it can put a stop to your daily routine. That sharp pain while climbing stairs or the dull throbbing after a long walk can be incredibly frustrating. Often, your knee is the victim ~ not the cause of pain.
Knee pain isn’t a one-size-fits-all problem. Its source can range from sudden trauma to the gradual wear and tear of daily life. Let’s break down some of the most common knee issues.
Repetitive motions (running, cycling, jumping, squatting) can strain the tendons and ligaments surrounding the knee. This can lead to several well-known conditions:
Osteoarthritis is the most common form of arthritis and a frequent cause of knee pain, especially in older adults. It is a condition characterized by “wear and tear” in which the protective cartilage within the joint gradually breaks down. As the cartilage thins, bones can rub against each other, leading to pain, significant stiffness, and swelling. Research supports the use of self-massage with a foam roller, combined with hip strengthening exercises, to alleviate pain and stiffness and enhance overall function in individuals with osteoarthritis (Alqahtani et al., 2023).
Inside your knee, there’s a smooth, shock-absorbing material that helps your bones glide over each other. Over time, a combination of age, overuse, or injury can cause this cushion to wear thin. When this occurs, it can result in a feeling of stiffness and a dull, persistent ache.
While you can’t restore this cushioning, you can make a huge difference in how your knee feels. By strengthening the muscles of your thigh and hip, you can take some of the pressure off the joint itself. Think of your muscles as your body’s built-in shock absorbers; the stronger they are, the more impact they can handle. This helps to reduce the friction and discomfort, allowing you to move more freely.
The knee is held together by a network of strong, rope-like bands that provide stability and prevent it from moving in ways it shouldn’t. If you’ve experienced a sudden twist or impact, you may have stretched or torn one of these bands. The most common symptom is sudden, sharp pain followed by a feeling that your knee is “giving out.”
The menisci, those C-shaped shock absorbers, can tear due to forceful twisting, squatting, direct trauma, or degenerative changes over time. A torn meniscus often causes pain (especially when twisting), swelling, stiffness, and sometimes a catching, clicking, or locking sensation within the knee joint.
Sometimes, the pain you feel in your knee isn’t from your knee. This is known as referred pain. Often, this referred pain originates from muscle knots or trigger points—tight, hypersensitive knots within a muscle—located in other areas, such as the glutes or thigh (quadriceps) muscles.
The illustration shows an example of referred pain in one of the quadriceps muscles (the Rectus Femoris). The muscle knot (indicated by the black dot) is located near the top of the thigh. Referred pain means that the sensation of pain is felt at a site different from the actual origin of the pain. In this case, the pain originating in the Rectus Femoris is felt radiating down the front of the thigh and potentially into the knee area, as indicated by the red shading.
For more information on muscle knots and referred pain, check out this blog on “What is A Muscle Knot.”
Knee pain can feel like a life sentence, but it doesn’t have to define your boundaries or limit your joy. By understanding the ‘why’ behind your pain and taking proactive steps, you can regain control and return to doing what you love.
Ready to take control of your knee pain? Explore our full range of recovery tools at Tiger Tail USA.
Alqahtani, N. S., Radhakrishnan, S., Kakaraparthi, V. N., & Al-Otaibi, M. L. (2023). Effectiveness of Foam Rolling with Hip Strengthening versus Conventional Treatment in Iliotibial Band Tightness Among Osteoarthritis Patients. Journal of Pioneering Medical Sciences, 13(2), 176–182. https://doi.org/10.33545/23205473.2023.v13.i2c.451
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Disclaimer: This information is for general knowledge and informational purposes only and does not constitute medical advice. Consult a healthcare professional before starting any new exercise program.
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Dr. Julie Zuleger has over 20 years of experience as a Licensed Massage Therapist, Certified Strength and Conditioning Specialist (CSCS), Corrective Exercise Specialist, CYT-500 Yoga Instructor, and Human Movement Specialist. Julie promotes self-care using massage tools and stretching-based programs and teaches continuing education courses for yoga teachers, massage therapists, athletic trainers, strength and conditioning, fitness, and wellness professionals. Julie holds a PhD in Education and is the Director of Kinesiology and Education at Tiger Tail USA.
