Overused Knee

An overused knee can be troublesome and cause limitations in your daily activities. This usually happens when you repeat certain movements with your knee too often, resulting in pain in your leg and knee. There are several ways to treat this, so you can get back on your feet quickly. Want to learn more about an overused knee? Read on.

What is an overused knee?

An overused knee is a condition where the knee joint becomes strained from overuse. This is usually caused by repetitive movements involving the knee, leg, or foot. The knee joint can become overstrained at both the front and back of the knee.

What are the symptoms of an overused knee?

There are several symptoms that can indicate your knee is overused, such as significant pain or swelling. Here are additional signs that may suggest knee overuse:

• Pain during movement and/or at rest
• Swelling around the knee joint
• Stiffness and reduced mobility
• Tenderness when touched
• Possible radiating pain to surrounding muscles or joints

What are the causes?

Overuse can affect both the front and back of the knee. However, there are various causes for knee overuse. Read below to discover what may be causing your knee pain, so you can reduce or stop the activities triggering it:

• Physical strain from intense sports or prolonged activity without rest
• Biomechanical factors, such as poor posture during movement. For example, an incorrectly positioned bicycle saddle
• Standing more on one leg than the other, leading to uneven load distribution
• External factors like poor footwear or uneven surfaces
• A saddle that’s too high can cause overstretching due to repetitive leg movement, leading to overuse

Pain on the inside or outside of the knee?

There are several causes that can lead to overuse on either the inside or outside of the knee. Identifying the specific location of your pain will help you treat the knee more effectively. Once you know the cause, you can stop the activity that’s triggering it.

Inside of the knee

An abnormal function of the feet or knees may lead to pain. If your foot frequently rolls inward, it can cause a knock-knee (valgus) position. This can lead to irritation in the knee.

Outside of the knee

Likewise, if your feet tend to roll outward, it can create a bow-legged (varus) position. This can result in irritation on the outer side of the knee.

Risk groups for knee overuse

Anyone can experience an overused knee. However, some groups are more prone to it than others. If you belong to one of these groups, consider which activity may be causing your symptoms. These risk groups include:

• Athletes, especially runners, football players, and weightlifters
• Professions that involve heavy physical labor, such as construction or logistics workers
• Older adults experiencing joint degeneration
• Younger people who engage in excessive sports activities without proper warm-up or guidance

Treatment of an overused knee

Dealing with an overused knee? There are several tools and methods to help relieve your symptoms. Some measures you can take yourself, but in other cases, it’s best to seek professional help if the issue seems more serious.

Home treatment

There are a few steps you can take at home to relieve the pain. It’s important to address the problem early, as untreated overuse can worsen and put more strain on the joints. Some helpful home treatments include:

• Wear a knee brace for support during daily activities
• Use the R.I.C.E. method: Rest, Ice, Compression, and Elevation
• Take painkillers or anti-inflammatory medication

Professional treatment

A physical therapist or doctor can help you treat the knee properly. They can create a treatment plan tailored to your situation. If you need to keep working but your knee needs rest, the therapist or doctor can provide a plan or suggest supportive tools to help you carry out your daily tasks.

Tips to prevent an overused knee

To prevent overuse of the knee, there are a few preventative measures you can take. Prevention is better than cure, so if you're in a risk group, it’s important to follow these tips:

• Do a proper warm-up and cool-down
• Gradually increase the intensity of your training
• Wear appropriate footwear
• Vary your exercises

Recovering from an overused knee?

To speed up recovery or prevent further injury, consider using a knee brace. At Podobrace, we offer a wide range of knee braces that can help you return to your regular daily activities as quickly as possible. Not sure which brace is right for you? Contact our team of specialists – we’re happy to help you find the right support for your symptoms.