Let’s Start With An (Old) Definition Of Osteoarthritis

“Osteoarthritis (Arthritis) commonly known as “wear-and-tear arthritis”, is a condition in which the natural cushioning between joints, the cartilage wears away. When this happens, the bones of the joints rub together and result in pain, swelling, stiffness, and restriction in movement of the knee joint”.

This Old Definition Of Knee Arthritis Is Wrong!

This explanation of knee arthritis is outdated. It is the classic definition of knee arthritis. Although parts of this definition are correct we have moved a long way from this. Knee Osteoarthtiris is usually more an inflammation process, rather than a knee wear-and-tear process.

The wear and tear is common with older age groups and people who have had previous trauma and surgery, however, the inflammatory process is usually linked to poor diet, weight issues and lifestyle issues, like other chronic diseases that affect the body.

Tiger Woods Knee Pain


Make sure you check with your therapist if it’s ok to continue exercise on your knee-joint! Ultimately they are in control of your health-outcomes!

Does Exercise Make Knee Pain Worse?

Surely running and other exercises will make your knee pain worse? Actually, it’s wrong. It’s quite the opposite.

The Knee joint is a strong joint supported by strong muscles of the quadriceps, hamstrings, and calf muscles. These muscles and supporting ligaments provide stability and provide control to the knee joint allowing us to walk, run, jump and tolerate load on the joint.

By not exercising these muscles and ligaments will de-condition or atrophy. This can lead to greater instability to the joint, increasing pain, stiffness and swelling. A Knee Replacement will ultimately be the only solution if you let it go too far!

Exercise has been shown to be the most effective treatment for early stages of osteoarthritis. Not only by increasing stability and strength to the joint but can also improve cartilage nutrition which we discussed earlier.

Exercise can play a huge role in our weight. This obviously can have a significant role on our knee health. Exercise improves our feeling of well being which can have positive effects on our pain perceptions.

Knee Pain Kit
Knee being supported with an elegant and functional knee brace
Each Kit Contains A Knee Brace

What Causes My Knee To Hurt?

There are many causes of Knee Osteoarthritis. Without injury or damage the main cause is usually a biological inflammatory response. When our knees are healthy, many chemicals and compounds produced in the knee promote and support healthy cartilage. They provide nutrition to the joint.

But, like with other chronic diseases, our diet, weight or lifestyle affects our DNA which causes the knee to produce chemicals which are harmful to the joint. As we get older with constant inflammation in our knee joints from these hostile chemicals, the cartilage gets damaged. This is where the pain and swelling in the joint comes from.

Going back to our original definition of knee arthritis, I said part of this definition is true. There are mechanical reasons people get arthritis. Previous trauma like fractures, surgeries can have an effect on the alignment of the joint that causes unequal pressure wearing the joint and causing inflammation.

Knee Pain Solution Booklet
Knee Pain - Information Booklet

Should I Keep Running? Why Not!

We know people with moderate osteoarthritis benefit from running and other loading exercises so keep going. People with more severe osteoarthritis may need to tailor their exercises. Non weight bearing cardio such as swimming and cycling might be more suited. Heating and Cooling the Knee can also help a lot! Even with that they should still be able to do a certain amount of controlled loading on the knee joint.

So keep going! Keep working on the knee with your Pain Kit and alongside your Physical Therapist or Chiropractor. Your Knee Pain will reduce!

Frequently Asked Questions:

Should You Run On A Sore Knee?

If it’s just been recently injured, definitely not. You need to take time to get the injury assessed and for the initial pain and swelling to subside. If you have been diagnosed with Osteoarthritis, there may be some benefit to running, but you should consult your medical professional.

Can I Cure Knee Pain At Home?

Yes. Provided you have had a diagnosis and treatment from a medical professional, you may benefit from a self-management process for your knee pain, making use of:

  • Heat Therapy
  • Massage
  • Movement Exercises
  • Stretches
  • Strength Exercises
  • Cold Therapy
  • Bracing
What Causes Knee Pain While Running?

Your knee is a very complex joint, and is subject to bone, tendon, ligament and muscle injuries. Your first step should be to get a full diagnosis of what the issue is, and then see what treatment options are available. Only as a last resort should a partial or full knee-replacement be considered.

Do Squats Help Knee Pain?

There are certain types of injuries that benefit from squatting with no or moderate weights. If you’ve a tracking issue with your kneecap, or some muscle imbalances, then controlled squatting will align the load on the knee, and could beneficial. Don’t do this without diagnosis and advice from a medical professional.

Find Your Pain Kit:

Runners and knee pain treatment pack
Knee Pain Kit
£ 59.99
  • EUR: € 69.99
  • USD: $ 79.99
Hip Pain Kit
£ 59.99
  • EUR: € 69.99
  • USD: $ 79.99
Foot and Heel Pain Treatment Pack
Plantar Fasciitis (Foot) Pain Kit
£ 59.99
  • EUR: € 69.99
  • USD: $ 79.99