What are the most common causes of knee pain?

Knee pain can result from arthritis, injuries like ligament or meniscus tears, overuse, or alignment issues such as overpronation or supination. Poor footwear can also contribute to joint strain.

Can plantar fasciitis cause knee problems?

Yes, plantar fasciitis affects foot mechanics, potentially altering your gait and increasing knee stress. Proper shoes can help address both conditions.

How can I relieve knee pain at home?

You can relieve knee pain at home by using the R.I.C.E. method (Rest, Ice, Compression, Elevation), performing gentle stretches, strengthening exercises, and using over-the-counter pain relievers. Wearing supportive footwear designed to alleviate pressure on the knees can also help.

When should I see a doctor for knee pain?

You should see a doctor if your knee pain is severe, persists for more than a few days, or is accompanied by swelling, redness, instability, or difficulty bearing weight. These symptoms may indicate a serious condition requiring professional diagnosis and treatment.

What tests are used to diagnose knee pain?

Doctors use a combination of physical exams, imaging tests (such as X-rays, MRIs, or CT scans), and lab tests (blood tests or joint fluid analysis) to diagnose knee pain. These methods help identify the root cause, such as injuries, arthritis, or infections.

What features should I look for in shoes for knee pain?

The best shoes for knee pain feature shock-absorbing soles to reduce impact on the joints, dynamic arch support to enhance stability and promote proper alignment, and comfortable designs tailored for activities such as walking, running, or standing for extended periods.

Can wearing the wrong shoes worsen knee pain?

Yes, poorly designed shoes lacking cushioning or support can lead to misalignment, causing strain on your knees. Switching to knee-friendly shoes can alleviate discomfort.

Guide to Knee Pain: Tips for Comfort and Relief

Discover joint-friendly tips, recovery strategies, and support to keep your knees moving with ease.

Updated on November 25, 2024

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Learn About Knee Pain
The KURU Difference

What is Knee Pain?

Knee pain can make even the simplest tasks feel challenging. It may result from injuries like ligament tears, chronic conditions such as osteoarthritis, or biomechanical issues like overpronation or supination. Even your choice of footwear can contribute to discomfort, making it essential to find the right solutions.

Relief begins with understanding the cause and taking proactive steps. Incorporating gentle stretches, strengthening exercises, and choosing supportive shoes designed for knee pain can promote alignment and reduce stress on your joints. Pair these efforts with daily care to reclaim your comfort and mobility.

Most Common Causes & Risk Factors

Arthritis

Osteoarthritis and other degenerative conditions can wear down cartilage and cause chronic discomfort.

Arthritis
Acute or Overuse Injury

Ligament tears, tendonitis, or meniscus injuries may lead to pain or instability.

Acute or Overuse Injury
Tendinopathy

Inflammation or damage to the tendon can lead to pain in the patellar tendon or other tendons of the knee.

Tendinopathy
Overpronation and Supination

Misalignment in how your foot strikes the ground can lead to knee pain and even contribute to plantar fasciitis and knee pain.

Overpronation and Supination
Footwear Choices

Wearing unsupportive or worn-out shoes may worsen joint pain and mobility issues.

Footwear Choices

Symptoms of Knee Pain

Knee pain can significantly impact your mobility and quality of life. Recognizing the symptoms and understanding their potential causes is essential to finding relief and addressing the underlying issues.

From localized pain and stiffness to swelling and instability, these signs offer insights into the condition of your knee joint. Explore the symptoms below to gain a clearer understanding of what might be causing your discomfort and how it can be addressed.

Pain on the Top of the Kneecap

Pain on the top of the kneecap is often due to overuse or patellar injuries, such as patellar tendonitis or bursitis. Activities involving repetitive kneeling, jumping, or squatting can irritate the tendons or soft tissues in this area, leading to discomfort and inflammation.

Pain on the Top of the Kneecap
Pain Inside the Knee

Pain inside the knee is commonly linked to ligament injuries, such as an MCL sprain, or damage to the meniscus, a piece of cartilage that cushions the joint. Arthritis, particularly osteoarthritis, can also cause discomfort inside the knee due to joint degeneration.

Pain Inside the Knee
Pain Underneath the Kneecap

Pain underneath the kneecap, often referred to as runner’s knee, occurs when the patella doesn’t glide properly in its groove. This is frequently caused by overuse, misalignment, or weak thigh muscles. Patellar tendonitis, another common cause, results from inflammation of the tendon connecting the kneecap to the shinbone.

Pain Underneath the Kneecap
Pain with Movement

Pain that increases with movement can be a sign of joint inflammation, cartilage wear, or instability. Activities like walking, bending, or climbing stairs may exacerbate this pain, often pointing to conditions such as arthritis, ligament damage, or tendon irritation.

Pain with Movement

Diagnosing Knee Pain

Physical Exams

During a physical exam, doctors will evaluate your knee's range of motion, check for swelling, and pinpoint areas of pain or tenderness. They may also test the stability of your knee joint by gently manipulating it in different directions. This initial assessment helps identify potential ligament, tendon, or joint issues.

Physical Exams
Imaging Tests

Imaging tests, such as X-rays, MRIs, and CT scans, provide detailed views of your knee's structure to help pinpoint the cause of your pain. X-rays are particularly useful for identifying fractures, joint space narrowing, or bone deformities. MRIs offer a comprehensive look at soft tissues, including ligaments, tendons, and cartilage, making it easier to detect tears or inflammation. CT scans deliver cross-sectional images, which are ideal for revealing more complex joint or bone injuries. Together, these tools provide critical insights into the condition of your knee and guide the development of an effective treatment plan.

Imaging Tests
Lab Tests

Lab tests are often used to uncover underlying conditions that contribute to knee pain. Blood tests can identify markers of arthritis or autoimmune diseases such as rheumatoid arthritis, helping to determine if systemic conditions are causing the discomfort. In cases where swelling is present, doctors may perform a fluid analysis by extracting joint fluid to test for infections, gout, or inflammation. These tests offer crucial information for diagnosing and managing both localized and systemic issues affecting the knee, ensuring a more accurate and effective treatment plan.

Lab Tests

Facts and Stats

One-third of Americans report knee pain at some point in their lifetime.
Babies are born without kneecaps. The joint develops between 2 and 6 years of age.
The knee is the largest joint in the human body.
There are four major ligaments in the knee, three major tendons, and four bones.
The best shoes for knee and back pain are those that provide adequate arch support, shock absorption and comfort.

Treatment

For effective knee pain treatment, consult your doctor to assess symptoms, perform imaging tests, and provide a diagnosis with a tailored treatment plan.

Wearing high-quality shoes designed for knee pain can also help alleviate symptoms.

Explore additional conservative treatment options below.

Use the R.I.C.E. method

Inflammation from knee pain can come in the form of pain, swelling, or redness in the affected area. Ice and rest your knee (if you can elevate it with a pillow, even better!) as you recover.

Use the R.I.C.E. method
Modify exercise for low-impact activities

If you are active with weight-bearing or high-impact activities such as walking or jogging, consider modifying your exercise routine to practice low-impact activities such as swimming and biking.

Modify exercise for low-impact activities
Strengthening exercises

Strengthening your hips, quadriceps, and other surrounding muscles can help support your joints. Consult your doctor or physical therapist for an exercise program best suited for your unique needs.

Strengthening exercises
Warm up before activity

Practicing healthy habits of warming up key muscle groups before exercise can help reduce your risk of injury.

Warm up before activity
Wear supportive footwear

The best shoes for bad knees offer plenty of arch support and shock-absorbing cushion. Wearing high-quality footwear consistently can help alleviate painful symptoms in both your feet and knees.

Wear supportive footwear

FAQs

What are the most common causes of knee pain?

Knee pain can result from arthritis, injuries like ligament or meniscus tears, overuse, or alignment issues such as overpronation or supination. Poor footwear can also contribute to joint strain.
Can plantar fasciitis cause knee problems?

Yes, plantar fasciitis affects foot mechanics, potentially altering your gait and increasing knee stress. Proper shoes can help address both conditions.
How can I relieve knee pain at home?

You can relieve knee pain at home by using the R.I.C.E. method (Rest, Ice, Compression, Elevation), performing gentle stretches, strengthening exercises, and using over-the-counter pain relievers. Wearing supportive footwear designed to alleviate pressure on the knees can also help.
When should I see a doctor for knee pain?

You should see a doctor if your knee pain is severe, persists for more than a few days, or is accompanied by swelling, redness, instability, or difficulty bearing weight. These symptoms may indicate a serious condition requiring professional diagnosis and treatment.
What tests are used to diagnose knee pain?

Doctors use a combination of physical exams, imaging tests (such as X-rays, MRIs, or CT scans), and lab tests (blood tests or joint fluid analysis) to diagnose knee pain. These methods help identify the root cause, such as injuries, arthritis, or infections.
What features should I look for in shoes for knee pain?
The best shoes for knee pain include:
- Shock-absorbing soles to reduce impact.
- Dynamic arch support for stability and alignment.
- Comfortable designs tailored to walking, running, or standing.
Can wearing the wrong shoes worsen knee pain?

Yes, poorly designed shoes lacking cushioning or support can lead to misalignment, causing strain on your knees. Switching to knee-friendly shoes can alleviate discomfort.

Resources

Can Foot Pain Cause Knee Pain? Here's How To Protect Yourself
How to Correct Overpronation: 10 Exercises to Try
Avoiding This Common Running Knee Injury

Three Layers of Support

At KURU, we pride ourselves on our unique approach to shoe design. We believe that shoes should be shaped to fit the natural contours of your feet, which is why we create every pair in three distinct support layers, not just an insole.

Our revolutionary ergonomic design starts with a curved footbed and adds unparalleled triple-layer support that includes shock-absorbing KURUCLOUD, heel-cupping KURUSOLE, and arch-supporting ULTIMATE INSOLES. The result? Shoes that are so comfortable you’ll stop thinking about your feet.

1

KURUSOLE

Our patented KURUSOLE plate features a unique design that cups and protects the heel and allows for dynamic flexion with each step. This superior support helps us utilize our body’s natural cushioning system: the heel’s fat pad so you get more support with each step.

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Our patented KURUSOLE plate features a unique design that cups and protects the heel and allows for dynamic flexion with each step. This superior support helps us utilize our body’s natural cushioning system: the heel’s fat pad so you get more support with each step.
2

KURUCLOUD

Our KURUCLOUD base layer acts as a cushioned footbed to offer padding and shock absorption with every step. This layer of dense EVA foam helps absorb impact to your foot, including the ball of the foot, which can help reduce the risk of pain and injury to this area.

...Show Less

Our KURUCLOUD base layer acts as a cushioned footbed to offer padding and shock absorption with every step. This layer of dense EVA foam helps absorb impact to your foot, including the ball of the foot, which can help reduce the risk of pain and injury to this area.
3

ULTIMATE INSOLE

The top layer of our tech trio, ULTIMATE INSOLES feature a bridge of arch support and premium, dual-density polyurethane foam. These durable, cushioned 5mm insoles provide lasting support and comfort—especially for those with ball of foot pain.

...Show Less

The top layer of our tech trio, ULTIMATE INSOLES feature a bridge of arch support and premium, dual-density polyurethane foam. These durable, cushioned 5mm insoles provide lasting support and comfort—especially for those with ball of foot pain.

KURUSOLE

Our patented KURUSOLE plate features a unique design that cups and protects the heel and allows for dynamic flexion with each step. This superior support helps us utilize our body’s natural cushioning system: the heel’s fat pad so you get more support with each step.

KURUCLOUD

Our KURUCLOUD base layer acts as a cushioned footbed to offer padding and shock absorption with every step. This layer of dense EVA foam helps absorb impact to your foot, including the ball of the foot, which can help reduce the risk of pain and injury to this area.

ULTIMATE INSOLE

The top layer of our tech trio, ULTIMATE INSOLES feature a bridge of arch support and premium, dual-density polyurethane foam. These durable, cushioned 5mm insoles provide lasting support and comfort—especially for those with ball of foot pain.

Our Secret

What makes KURU different? Every KURU shoe comes with built-in patented KURUSOLE tech—a foot health game changer.

While other shoes are flat on the inside, KURUSOLE is shaped like your foot to hug and prevent fatigue and pain.

Animated GIF showing KURUSOLE tech in KURU shoes vs. typical flat interiors for plantar fasciitis pain.

Why Others Love KURU

Great shoes! I love the ATOM shoes. They have a great arch support and cushioned heel. The shoes are very comfortable and they have helped by knee and heal pain."

Angela N.

Best purchase ever! I cannot believe what a difference this shoe has made for me. My feet are properly supported which means no more foot pain and knee pain . My feet can finally keep up with my energy level!"

Tracy H.

Best Slip On! I got this after gaining weight from pregnancy and developing knee pain and my adidas slides can’t keep up anymore. While it’s more pricey than Adidas or Nike slippers, this is a great investment because it immensely helped with my knee pain now that I’m carrying a growing human. 😅 Get it!

Katharina G.

Truly amazed at how quickly my heel pain lessoned. I was dubious at first about this shoe. But I could not walk properly and was beginning to feel issues in my knees from adjusting my walking/gait pattern due to plantar fasciitis. So I figured I would give this shoe a try--what originally caught my attention was the sole/heel adjustment of the shoe--the shoe gives way for the wearer's heel, taking away significant pressure of the wearer. The first day I wore it, I noticed that I could walk with decreased pain--not significant, but there was a difference. Now a week later, WOW! Occasionally I feel heel tenderness, and I have started walking for exercise again!"

JoyfulMom

Great shoe. This is the 3rd pair of Chicane shoes (3 different color styles) that I have purchased for my dad. He says they are the most comfortable shoes he’s ever had. They have helped with foot and knee pain and provide sure footing. Will continue to buy them as long as Kuru keeps making them."

pr123

Looks great, feels great! I have absolutely no foot or knee pain when wearing kuru shoes. They have a lifelong customer. I have high arches and wide feet and they accommodate both of those needs as well as having some stylish options."

MusicMan

Discover footwear designed to support comfort and relieve pain.