What Are the Most Common Causes of Knee Pain and How to Fix It

November 11, 2022

What Are the Most Common Causes of Knee Pain and How to Fix It

Home remedies for knee pain can be life changing for those needing support 

Knee pain is one of the most common forms of pain for both men and women. A crucial part of the human body, the knee is connected to other important mechanics in this region that enable us to walk, stand up and support the rest of our frame. 

This prominence within the body also leads to a large amount of wear and tear over time. Injuries are extremely common for the knee area, along with ageing and autoimmune issues leading to problems in the knee. 

Let’s explore why knee pain can occur and the best home remedies for knee pain to ease discomfort. 

Knee pain can occur for many different reasons 


This condition causes the cartilage in the joints to break down and detoraite, therefore leading to the menisci in the knee to thin or crack. Once this occurs, it is normal for the knee to feel stiff and in pain for a prolonged period of time. 


Bursitis refers to inflammation of the fluid-filled sacs in the knee joint, and is usually caused by pressure being placed on the knee for long periods of time. Kneeling down with a heavy body weight is a common culprit for bursitis and this condition usually heals itself with rest. 


A knee fracture refers to a break in one or more of the bones and is often caused by heavy impact/injury. Once diagnosed by a medical professional, the knee is usually out of use for a set period of time.


This is a condition that is commonly caused by injury and usually affects runners or athletes that are regularly using their patellar tendon. A painful injury and one that can take weeks to mend, tendonitis requires physical therapy and other forms of support to begin the healing process. 

Kneecap dislocation 

Dislocating the knee cap is the term used when the bone in front of the knee cap moves out of place. This frequently occurs during sport or when an accident takes place, and the kneecap then needs to be slid back into place for the recovery process to begin. 

Is exercise good for knee pain?

When it comes to finding the best home remedies for knee pain, walking can be one of the most effective ways to reduce inflammation and increase mobility. 

Gentle swimming can also be a fantastic way to treat knee pain, along with low-impact aerobics and pilates. But always remember to consult with your doctor or physician. 

Three common types of knee pain

Knee pain that frequently makes a sound 

Whether it's a crunching, snapping or a popping sound, knee pain can often make a noise due to conditions such as osteoarthritis or an injury. 

A damaged ACL will usually cause a knee to click or pop, followed by heavy swelling, inflammation and pain. Injuries such as these require medical attention and surgery will often follow. 

Knee pain when jogging 

‘Runners knee’ can be caused for a number of reasons, including wearing footwear with incorrect support, overuse of the knee without breaks or too much body weight being placed on the knee at once. 

This pain will occur when the running is taking place and will also cause discomfort following the running session. 

Knee pain when bending down or kneeling on one knee

Constant bending and kneeling on hard surfaces can cause issues such as bursitis and other inflammation around the knee.

The best home remedies for knee pain

Ice compression

Using ice to treat knee pain can be effective depending on the cause of the pain. For injuries such as bursitis, muscle sprain or other knee injuries, gently compress an ice pack on the affected area for the first 48 hours. It is important to consult with a medical professional once the injury has been iced to get it assessed. 

Knee pain exercises

Hamstring stretch 

  • Lie down on your back, bring your knee up to a 90 degree angle and slowly bring your leg up.
  • Hold the stretch for 30 seconds.
  • Don’t worry too much if you can’t go all the way up - just hold the stretch to the point where you can feel the stretch working your muscles. 

Half squat 

  • Stand in front of a chair with your feet hip width apart and toes pointing forward. 
  • Pull your belly button in towards your spine and slowly lower your body by pushing the buttox back and flexing at the hip
  • Use your hands for balance and shift your body weight onto your heels as you lower yourself down
  • Once you’re just above the seat of the chair, slowly return to the upward position and bring your arms back to your side
  • This should be repeated at least 10 times and increased over time. 

Standing hamstring curl 

  • Find something to hold onto for balance, then bend the knee of the leg you are trying to stretch. 
  • Keep your thighs parallel to each other and bend your knee up. You should immediately feel the muscles in your legs being worked.
  • Repeat 10 - 15 times for best results. 

Apply heat

Applying direct heat is one of the most effective home remedies for knee pain and helps to ease inflammation and support the healing process. 

It is important to remember that heat is suitable for knee pain that has been present for over three days to a week. 

When an injury first takes place, ice should be used as soon as possible to reduce swelling, before moving onto heat further down the track.  

Knee pain can interfere with living a joyful life, but there are simple solutions to ease the discomfort. 

The Biobelt is a simple and effective solution for easing knee pain discomfort and getting yourself back on track. 

Whether you’re working at the computer, relaxing at home or taking a light stroll around the block, the Biobelt can be placed around the knee and left to work its magic into the muscles. 

Shop the Biobelt 

Disclaimer: This information is not intended to cure, diagnose or treat medical conditions. Please consult with a qualified health practitioner before beginning any new health program.