Knee Pain
Knee pain can make walking, climbing stairs, and staying active difficult and frustrating. It may build up slowly from overuse, poor movement patterns, or arthritis, or appear suddenly after an injury or sports activity. At KIRO, our chiropractors focus on finding the root cause of your knee pain, improving joint alignment and mobility, easing muscle strain, and guiding strength and movement strategies so you can stay active and move with confidence.
Why does knee pain occur?
Knee pain can come from irritation or injury to the bones, cartilage, ligaments, tendons, or muscles that support the joint. Overuse from running, jumping, or repetitive bending can inflame tissues like the patellar tendon. Poor movement patterns, such as knees collapsing inward or weak hip and core muscles, increase stress on the joint. Arthritis, past injuries, or sudden trauma like twisting or falling can also damage cartilage and ligaments, leading to pain and stiffness.
What are the common symptoms of knee pain?
Knee pain may feel like aching, sharp discomfort, or stiffness around the joint, often worse with walking, stairs, squatting, or running. Some people notice swelling, popping or grinding sounds, weakness, or a feeling that the knee might “give out.” Pain can also increase after long periods of sitting or activity and sometimes radiates up or down the leg.
Who is most at risk of getting knee pain?
Anyone who runs, jumps, or does repetitive knee bending is more likely to develop knee pain, especially athletes in sports like basketball, soccer, or running. People who sit for long periods or have weak hip and core muscles may overload the knees without realizing it. Risk also increases with age as cartilage wears down and arthritis develops. Prior knee injuries, excess body weight, and poor footwear or training surfaces can add extra strain and make knee pain more likely.
How do KIRO doctors treat knee pain?
At KIRO, care for knee pain starts with a detailed exam of your knees, hips, and ankles, plus a baseline Nervous System Scan to see how joint mechanics and nerve function are affecting movement.
Symptomatic phase (first few weeks): We focus on calming pain and reducing irritation. This often includes gentle chiropractic adjustments to the knee, hips, and lower back to improve alignment, soft-tissue therapy for tight or inflamed muscles and tendons, and mobility drills to restore safe motion. We also guide short-term activity changes to avoid overload while healing begins.
Corrective phase (next 6–8 weeks): Care shifts toward rebuilding stability and improving movement patterns. We work on strengthening the hips, quads, and glutes to better support the knee, and coach proper squatting, running, and walking mechanics to reduce strain.
Preventive phase (ongoing): Periodic adjustments and progressive strengthening help maintain healthy alignment, reduce flare-ups, and support long-term knee function.
We track your progress with monthly Nervous System Scans and rotate doctors during your care to give you multiple expert perspectives and the safest, most effective treatment.
How long does treatment take for knee pain?
Most people start to feel less pain and better movement within the first few weeks of care. Rebuilding strength, stability, and healthy movement patterns usually takes another 6–8 weeks. Chronic or more severe knee issues can take several months, but steady progress is expected when treatment and exercises are followed consistently.
What are the benefits of chiropractic care for knee pain?
Chiropractic care for knee pain provides several important benefits, including:
Faster pain relief and reduced joint irritation
Improved knee motion and flexibility for easier walking, stairs, and activity
Better alignment of the hips, pelvis, and ankles to offload the knee
Guided strengthening of quads, glutes, and hamstrings for long-term support
A non-drug, non-surgical approach to recovery
These benefits help you move more comfortably, return to activity, and reduce the risk of future knee problems.
FAQs
Why does sitting down hurt my knee?
Knee pain when sitting is often caused by pressure on the cartilage behind the kneecap or irritation of surrounding tissues. Sitting with bent knees for long periods increases force on the joint and can aggravate issues like patellofemoral pain, early arthritis, or tight quads and hips. Adjusting your sitting posture, taking breaks to stretch, and strengthening supporting muscles can help relieve discomfort.
Is running bad for knees?
Not usually. For most people, running is safe and can even strengthen the knees when done with good form and gradual training. Problems arise if you increase mileage too quickly, have poor mechanics, weak hip and core muscles, or use worn-out shoes. If running causes persistent pain, it’s best to get checked and address any movement or strength issues before continuing.
Do I need X-ray or MRI for knee pain?
Not always. Most knee pain can be diagnosed with a physical exam and your history. X-rays may be ordered if arthritis or bone injury is suspected, while an MRI is usually only needed if there’s concern for ligament or meniscus tears, severe swelling, or if symptoms don’t improve with care. Our chiropractors will recommend imaging only if it helps guide treatment.
Can orthotics help with knee pain?
Yes. Orthotics can improve how your feet and ankles align, which affects the position of your knees and hips. Better alignment can reduce uneven pressure on the knee joint and help with issues like patellofemoral pain or overuse injuries. They work best when combined with strengthening, proper footwear, and movement training rather than used alone.
Should I ice or use heat for knee pain?
Ice is best early on or after activity to calm irritation and reduce swelling or sharp pain. Heat works better once initial inflammation has eased, it relaxes tight muscles, improves blood flow, and helps with stiffness. Some people alternate both depending on how their knee feels. If pain lasts or worsens, it’s a good idea to get checked.
Can I workout if I have knee pain?
It depends on the cause and severity. Low-impact activities like cycling, swimming, or gentle strength work are usually safe and can even help support the knee. Avoid deep squats, jumping, or any exercise that causes sharp or worsening pain. If discomfort continues or movement feels unstable, get checked before pushing your workouts further.
My knee is clicking, is that bad?
Not always. Knees often click or pop as tendons and soft tissues move over the joint, and this is usually harmless if there’s no pain or swelling. But clicking with pain, catching, locking, or giving way could signal issues like a meniscus tear or cartilage damage. If the noise is new, painful, or affecting your movement, it’s best to have it checked.
Should I get injection for knee pain?
It depends on the cause and how severe your pain is. Corticosteroid or other injections can reduce inflammation and provide short-term relief, especially if swelling or arthritis is present. However, they don’t fix underlying movement or strength issues and repeated shots can have downsides. Injections are usually considered after conservative care, like rehab and activity changes, hasn’t helped enough.
How can I prevent knee pain from coming back?
Keep the muscles around your knees, especially the quads, glutes, and hamstrings, strong and balanced. Practice good movement patterns for running, squatting, and stairs, and avoid sudden jumps in activity or mileage. Wear supportive shoes, replace them when worn, and use orthotics if recommended. Staying active with low-impact exercise, keeping a healthy weight, and addressing any hip or ankle issues also help protect your knees long term.
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