Knee Overuse Injuries: Common Causes & How To Prevent Them

Key Takeaways

• Knee overuse injuries usually develop gradually due to repetitive stress, rather than sudden trauma.
• Common types of knee overuse injuries include patellofemoral pain syndrome, IT band syndrome, tendinitis, bursitis, and meniscus degeneration.
• Poor biomechanics, muscle imbalances, improper footwear, overtraining, or lack of warm-up or recovery often fuel knee pain from overuse.
• With approval from a qualified medical professional, you can try strength training, mobility work, supportive footwear, and other prevention strategies to avoid knee overuse symptoms.

Getting to the Bottom of Knee Overuse Injuries

You’re not alone if you’ve been experiencing persistent knee stiffness or discomfort. In fact, having a knee overuse injury is a common issue among active adults, including athletes and people with physically demanding jobs. Unlike sudden injuries caused by trauma from a single incident, knee pain from overuse usually develops gradually due to repetitive movements that cause minor, snowballing damage.

Being able to recognize knee overuse symptoms and possible causes can help you catch the problem early and prevent long-term damage that can otherwise interfere with daily life and hobbies, potentially causing knee pain while hiking, jogging, and climbing stairs.

This guide will list the most common types of knee overuse injuries, explore potential causes, and explain how to prevent these issues altogether. Still, it is important to contact a trusted joint specialist for an individualized evaluation. By assessing your unique condition, a qualified medical provider can diagnose your condition and help you choose the best treatment or pain prevention routes.

What Are Knee Overuse Injuries?

A knee overuse injury is a classification of joint injuries that result from repeated stress placed on the knee over time, rather than a single traumatic event. These injuries occur when someone’s body doesn’t have enough time to repair the micro-damage caused by repetitive motion from activities, such as running, squatting, jumping, or even standing for extended periods.

Common knee overuse symptoms include:

• Inflammation around the knee joint
• Aching or dull pain that is exacerbated with activity
• Stiffness or tightness in the joint after rest
• Limited mobility
• Clicking or catching feeling throughout the knee

Common Types of Knee Overuse Injuries

There are numerous knee conditions linked to repetitive stress. Understanding the differences between the injuries below, such as runner’s knee vs jumper’s knee, can promote early identification and ensure proper treatment.

Patellofemoral Pain Syndrome (Runner’s Knee)

Patellofemoral pain syndrome, also known as runner’s knee, is a condition typically caused by the repetitive movement or misalignment of the kneecap, making it especially common in runners, cyclists, and individuals who frequently climb stairs. It often manifests as pain in the front of the knee.

Iliotibial Band Syndrome (ITBS)

ITBS is the result of friction between the outer part of the knee and the iliotibial band, which is the strong, thick band of tissue that stretches down the outside of the thigh. ITBS is known to cause knee pain for cyclists and runners, generating a sharp, burning sensation on the outer part of their knee.

Quadriceps or Patellar Tendinitis (Jumper’s Knee)

Overusing the knee can inflame the tendons that attach muscles to the joint, leading to patellar tendinitis, which is also known as jumper’s knee. This condition is common in sports that involve frequent jumping, making it the root cause of knee pain in basketball for most people. Another common type of tendinitis that can cause knee pain is quadriceps tendinitis, which affects the quadriceps tendon in the front of the thigh.

Bursitis

The fluid-filled sacs that cushion the knee are called bursae, and repetitive pressure or kneeling can irritate these sacs, causing bursitis. This condition is characterized by pain, redness, and swelling over the patella, also known as the kneecap.

Meniscus Degeneration

Unlike a sudden meniscal tear that happens from abrupt trauma, degeneration occurs gradually due to aging or repetitive stress. This condition can cause joint pain, stiffness, and a sensation of the knee catching or locking when it is bent.

Common Causes of Knee Overuse Injuries

Due to the cumulative, slow-building nature of a knee overuse injury, it can be difficult to pinpoint its source. Nevertheless, some common causes of knee pain from overuse are:

• Poor biomechanics or alignment – having abnormal gait, flat feet, or improper posture can put disproportionate stress on the knees.
• Muscle imbalances – Individuals with weak quadriceps, tight hamstrings, or underactive gluteal muscles may experience reduced knee stability.
• Improper footwear – Shoes that lack adequate arch support or cushioning can increase joint impact.
• Overtraining – An abrupt increase in frequency, intensity, or duration of physical activities can overload the knee.
• Lack of warm-up or recovery – Forgoing warm-ups or rest days can hinder the body’s ability to repair itself.
• Repetitive movements – Occupations or hobbies that involve frequent kneeling, squatting, or climbing can lead to chronic strain.

Learning about what can cause a knee overuse injury, including the scenarios above, can help you take preventive measures before severe knee overuse symptoms arise.

How to Prevent Knee Overuse Injuries

Thankfully, many people can make adjustments to their movement patterns, recovery habits, and body mechanics to prevent knee pain caused by overuse. The strategies below can help you safeguard your knees while staying active.

Strength Training

Strengthening the muscles that support the knee can help absorb impact and maintain joint stability. Work with a qualified medical professional to customize a workout plan that focuses on knee-supporting muscles, such as:

• Quadriceps
• Hamstrings
• Glutes
• Core muscles

Proper Stretching & Mobility Work

Thoroughly stretching before and after exercise helps keep muscles flexible and reduces the risk of injury to the knee joint. Therefore, it is recommended that you incorporate dynamic warm-ups and foam rolling into your routine.

Wear Supportive Footwear

You should purchase shoes with good arch support and cushioning to minimize the impact on your knees. Try getting customized orthotics to ensure your footwear is tailored to you. It is advised to replace worn-out shoes and orthotics on a regular basis, especially if you’re active. 

Use Correct Technique

Poor movement mechanics can unnecessarily overload the knees. Therefore, you should always pay attention to form during workouts, sports, and everyday activities, such as lifting groceries.

Gradual Progression

As you work toward physical fitness, you should incrementally increase your activity levels. By slowly upping your mileage, weights, and reps, you can allow your body to adapt, making it easier to avoid overworking your knees.

Rest and Recovery

Incorporating rest days into your schedule can give your body a chance to recover and avoid injury. If your knees feel sore, swollen, or abnormally stiff, consider taking a break or opting for a lower-impact activity, such as swimming.

When to Seek Medical Advice

While some overuse injuries can be managed by simply changing your habits, there are times when professional help is needed. Some examples of red flags include:

• Pain that worsens with activity and doesn’t improve after rest
• Persistent or heightened swelling
• Instability throughout the knee
• Difficulty bearing weight on the knee
• Inability to extend the leg fully

If you notice any of the issues above, contact a trusted medical professional as soon as possible, as early intervention can help prevent long-term damage. Although each situation is unique, common treatments include a customized rehabilitation program, anti-inflammatory medications, joint injections, bracing, or, in severe cases, knee replacement surgery.

Stay Proactive to Avoid Knee Injuries

Although a knee overuse injury doesn’t happen overnight, it can quickly develop into a serious issue if not promptly addressed. There are many conditions that can cause knee overuse symptoms, such as runner’s knee, jumper’s knee, or ITBS, but there are equally as many ways to prevent knee pain from overuse, including strength training, wearing supportive footwear, and adjusting your form during physical activity.

The Joint Replacement Center of Scottsdale has successfully helped people address their knee injuries since 2006. Our experienced team has the tools and knowledge needed to mitigate knee pain in the least invasive ways possible. If you have already received a surgery recommendation from another medical provider, we offer second opinions to ensure that it is the best course of action for your situation. We offer various surgery-free therapies, such as pulsed electromagnetic field (PEMF) therapy, that can help you manage knee pain from overuse.

If you are ready to take the next step in caring for your knee health, schedule an initial consultation with us today.You’re not alone if you’ve been experiencing persistent knee stiffness or discomfort. In fact, having a knee overuse injury is a common issue among active adults, including athletes and people with physically demanding jobs.