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Knee Pain

A Physical Therapist’s Perspective on Understanding Knee Pain

Understanding Knee Pain — why walking, stairs, squatting, and daily movement can become uncomfortable and how Restore Physical Therapy helps guide confident, comfortable movement again.

Overview: Understanding Knee Pain

Knee pain is a common reason people reduce activity, change how they move, or feel uncertain about everyday tasks. It can develop gradually or appear suddenly, and it often changes with walking, stairs, squatting, standing from a chair, or changes in activity level.

In many cases, knee pain is not caused by serious damage. Instead, it reflects how the knee is responding to load, movement patterns, strength, and changes in routine. Understanding why knee pain shows up — especially during weight-bearing activities — is often the first step toward restoring confident, comfortable movement.

At Restore Physical Therapy, we focus on helping people understand their knee pain — not just manage symptoms.

Common Causes of Knee Pain

Knee pain rarely has a single cause. It often develops from a combination of factors, including:

Repetitive walking, running, squatting, or kneeling
Prolonged sitting followed by sudden standing or activity
Sudden increases in activity or changes in exercise routine
Reduced strength or control at the hip, knee, or ankle
Guarding or altered movement due to fear of worsening pain

Pain frequently reflects how the knee is handling load and movement — not structural failure.

Symptoms People Commonly Notice

Knee pain can present in different ways, including:

Pain with walking, stairs, or squatting
Stiffness after sitting or inactivity
Discomfort when standing up from a chair
Swelling or tightness around the knee
Clicking or grinding sensations
Symptoms that improve one day and worsen the next

Fluctuating symptoms are common and do not automatically mean injury.

A person resting after physical activity with a highlighted knee joint illustrating how knee pain can flare with increased load and calm as demand decreases.

Knee pain often fluctuates with activity level. Changes in load, movement patterns, and fatigue can temporarily increase symptoms before calming as demand decreases.

Why Knee Pain Often Comes and Goes

The knee is a weight-bearing joint that responds quickly to changes in load and movement.

Because the knee depends on coordination between the hip, knee, ankle, and surrounding muscles, small changes in activity, fatigue, or movement patterns can temporarily increase symptoms. Pain may flare with increased activity, then calm when demand decreases.

These fluctuations don’t always mean something has gone wrong. They often signal that the knee is adjusting to load.

Movement, Not Avoidance, Drives Knee Recovery

Avoiding knee movement — especially walking, bending, or weight-bearing tasks — often leads to increased stiffness and reduced tolerance. At the same time, pushing through pain can increase irritation.

The goal is intentional movement:

Choosing activities your knee can tolerate now
Gradually increasing load and range
Allowing time for adaptation

When movement is introduced thoughtfully, the knee often becomes stronger, more resilient, and more comfortable over time.

A person gradually increasing walking activity with a highlighted knee joint illustrating how intentional movement improves knee strength, tolerance, and comfort over time.

Intentional movement helps the knee adapt, regain strength, and become more comfortable over time. Avoidance often increases stiffness, while thoughtful activity supports long-term recovery.

Why Guidance Matters for Knee Pain

Because knee pain is influenced by how the entire lower body moves, it’s not always obvious which activities help — and which ones increase irritation.

A physical therapist evaluates:

How you walk, squat, and move
How hip and ankle mechanics affect the knee
Which movements are appropriate right now
When to progress and when to modify

Guidance helps reduce uncertainty, fear, and unnecessary setbacks.

When to Consider Physical Therapy for Ongoing Knee Pain

When to Consider Physical Therapy

You may benefit from physical therapy if knee pain:

Keeps returning
Limits walking, stairs, or daily activities
Causes hesitation or fear with movement
Interferes with exercise or recreation
Has not improved with time or self-management

Early guidance often helps people move forward with more confidence and fewer flare-ups.

Learn More About Knee Pain

These topics expand on common questions and patterns related to knee pain:

Why Knee Pain Often Flares With Increased Activity
What to Do When Knee Pain Improves…Then Comes Back
Why Knee Stiffness Is Common After Sitting or Rest

(These topics will be expanded into full sections over time as new educational blogs are published.)

Moving Forward With Confidence

Knee pain is common — and in many cases, manageable.

When people understand why knee pain fluctuates and how movement supports recovery, they often regain confidence, improve function, and return to activities they enjoy.

Expert Review & Authorship

This information is written and reviewed by Oliver Patalinghug, a licensed physical therapist and owner of Restore Physical Therapy, with over 20 years of experience helping people restore movement and function with confidence.