My Knee Hurts When I Bend it and Straighten it

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More than 25% of adults suffer from knee pain. Our knees suffer a large amount of pressure due to our daily activities. If you suffer from knee pain, you have probably noticed that your knee hurts when bending and straightening it.

Check out this 5-minute ritual from the Feel Good Knees website to help you decrease knee pain! If you find yourself saying “my knee hurts when I bend it and straighten it,” keep reading!

What is the Cause of the Pain?

If you only experience pain when bending or extending the knee, this is a condition known as chondromalacia patellae. It is also known as runner’s knee. The patella is the kneecap, and underneath it is cartilage. The cartilage can deteriorate and become soft, which means that it’s not adequately supporting its joint.

Runner’s knee is often common with young adults who are active in sports. In older adults, chondromalacia patellae occurs as a result of arthritis. The common symptoms include pain and/or a grinding sensation when bending and extending the knee. Most adults never seek any medical treatment for this pain, however.

Chondromalacia patella occurs when the kneecap wears and tears the cartilage as it glides over the cartilage of the femur. If any of the knee mechanisms fail to move correctly, the kneecap rubs against the thigh bone. Some of the causes of improper movement include poor knee alignment, trauma, weak muscles or muscle imbalances, and repeated stress.

Other conditions might also affect the knees. For instance, you might suffer from bursitis. Bursa are fluid-filled sacs located between bone and soft tissues. Their purpose is to minimize friction. If you have suffered trauma to your knee, such as a fall or blow to the area, you will suffer knee pain when bending. Different bursa can lead to pain in different areas.

Another cause of pain, when bending and straightening the knee, is a knee strain. This occurs when one of the ligaments tears due to overstretching. If you place too much force or weight on the knee suddenly, you might have a knee sprain. This leads to pain, swelling, and other symptoms.

Other conditions include a meniscus tear, which happens when you suddenly twist the knee when the foot is planted on the ground. Knee arthritis, iliotibial band syndrome, and Osgood-Schlatter disease are also potential causes for feeling pain when bending and straightening your knee.

However, knee arthritis is the leading cause of knee pain affecting millions of adults around the world. Here are some insights into it and the most common risk factors and symptoms.

Risk Factors

Several groups of people are at risk of developing knee pain. Young adults can develop it as a result of growth spurts, which leads to imbalanced muscle growth. In other words, the muscles develop more on one side of the knee than the other. Additionally, women are more likely to develop it because they have less muscle strength than males.

Individuals with flat feet can have knee pain when bending and extending because of abnormal knee positions. Lastly, if you suffered from a previous injury to your knee, you have an increased risk of developing knee pain.

Common Symptoms

You can feel a grinding feeling or cracking when you bend or straighten your knee. This pain can get worse after you sit for a long time. You might also notice the pain when going up and down the stairs. Pain can also occur when you get out of bed in the morning.

Treatment Options

The main purpose of treatment is to reduce the pressure in the knee area. Activities that relieve the pressure are very helpful.

Obviously, proper rest is important. You can also put ice on the area if the pain is not severe. If you consult your doctor, they might also provide you with anti-inflammatory medication (ibuprofen, for instance). This will reduce the inflammation of the joint. However, in some cases, especially for elder people, the pain might persist.

Another treatment option is to have arthroscopic surgery to determine whether the knee is misaligned. This surgery uses a tiny camera that is inserted into the joint. In some cases, a lateral release will be applied, cutting knee ligaments to release the pressure. This will ease the tension and pressure and allow for extra movement.

Will My Knee Pain Go Away?

This depends on the underlying cause of the knee pain. If it is a result of injury, the pain can go away in 1-2 weeks with proper treatment and rest. If it is a result of arthritis, you will most likely have to live with this pain for the rest of your life. If you had a serious trauma, it can be up to one year until you are fully recovered.

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Is There Any Quick Fix for My Knee Pain?

There are several tricks to help you relieve pain. Ice and anti-inflammatory medication can help reduce the inflammation in the knee. These only tackle the symptoms of knee pain, not the cause. Understanding the reason for your knee pain will help you understand how to get long-term relief.

We also recommend taking a look at this 5-minute ritual on the Feel Good Knees website. It will help you reduce the pain by up to 58%. It is quick and makes each day increasingly better. It helps many people rediscover their favorite activities and live their lives better and more actively.

How to Prevent Knee Pain

There are several recommendations to help you maintain proper knee health and avoid pain. For instance, it is suggested to avoid any repeated stress or activities which put pressure on your knee caps. If you have to spend a long time on your knees, you can use knee pads.

Additionally, make sure you exercise and strengthen the muscles around your hips and knees. If you have flat feet, increase the arch by using shoe inserts. Lastly, having a normal body weight will decrease the pressure on your knees and the chance of having runner’s knee.


Knee pain can be debilitating and prevent you from leading a normal life. Every time you bend or straighten your knee, it inflicts more pressure on the joint. This will get worse as time goes by without appropriate treatment. Make sure you take the necessary steps right now and have a long, active life!

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