Understanding knee pain: Top 3 diagnoses and how to stay active with confidence

Knee pain is a common issue, especially as we age, but understanding its causes can help us manage it effectively and stay active. Let’s talk through the top 3 knee joint diagnoses—osteoarthritis, patellofemoral pain syndrome, and meniscal Tears—and explore how we can manage pain and participate in movement  with optimism and confidence.

1. Osteoarthritis (OA)

Osteoarthritis is a condition where the cartilage cushioning the knee joint changes over time, leading to pain and stiffness. It's a natural part of aging for many of us, but it doesn't mean we have to stop moving or experience persistent pain. People often view osteoarthritis as an issue of joint overuse; however, it's actually often due to underuse problems. A 2017 study examined the prevalence of hip and knee arthritis in three groups: recreational runners, non-runners, and competitive runners (defined as those running more than 57 miles per week for 15 years). The study found that out of 114,829 people, recreational runners had a lower rate of osteoarthritis (3.5%) compared to non-runners (10.2%) and competitive runners (13.3%). This suggests that a sedentary lifestyle may increase the risk of osteoarthritis, while moderate recreational running can help reduce it.

Bold tip: Gentle exercises, like walking, swimming, or cycling, can keep your joints flexible and muscles strong. Bold classes with Tai Chi, Yoga are specifically designed to help you move more. Remember, the pain you feel isn’t just from wear and tear—our brains play a role too. By staying active, you send positive signals to your brain, which can help reduce the sensation of pain.

2. Patellofemoral pain syndrome (PFPS)

PFPS, or "runner's knee," causes pain around the kneecap, often after extended periods of walking or running. It was once believed that this pain was due to weakness in the quadriceps (the muscles at the front of the leg). However, research shows that weakness in the gluteal muscles (the muscles in the hips) is a major contributor to knee pain. Therefore, it's important to strengthen both your hips and knees to alleviate this pain.

Bold tip: Simple strengthening exercises for your thigh and hip muscles can help realign the kneecap. Activities like yoga or Tai Chi are also a great choice for building strength and practicing movement without putting too much strain on your knees. By focusing on gentle, mindful movements, you can teach your body and brain to move comfortably.

3. Meniscal tears

The meniscus is a piece of cartilage that acts as a ‘shock absorber’ in your knee. We often think these tears happen from twists and turns, or from lifting something heavy. However, as we age, meniscus tears from daily movement are more common.

Bold tip: Building strength in your thigh and hip muscles can help the kneecap stay resilient. Activities like Bold’s functional fitness classes are great for building strength and reducing pain.

Keep moving with Bold

Knee pain doesn't have to limit your activities. With Bold, you can incorporate gentle, regular movement into your routine to manage pain and stay active. Stay optimistic and keep moving.