Knee pain is a common issue that many people experience at some point in their lives. It can be particularly frustrating when the pain arises without any apparent injury. You might be wondering, “Why do I have knee pain when I haven’t injured myself?” Understanding the possible reasons behind this discomfort can help you address the problem and find relief.
Understanding Knee Pain
The knee is a complex joint that bears much of our body weight and allows us to perform various movements like walking, running, and jumping. It comprises bones, cartilage, ligaments, tendons, and muscles. Any issues with these components can lead to pain. Here are some common causes of knee pain that don’t involve a direct injury.
1. Overuse and Repetitive Strain
Sometimes, knee pain can develop gradually due to overuse or repetitive activities. For instance, if you’ve recently started a new exercise routine or increased your activity level, your knees might be feeling the strain. Activities that involve a lot of bending, such as running, cycling, or even climbing stairs, can put stress on the knee joint and surrounding tissues.
Symptoms and Signs
- Aching pain that worsens with activity
- Swelling or tenderness around the knee
- Stiffness, especially after periods of rest
2. Osteoarthritis
Osteoarthritis is a common condition that occurs when the cartilage in your knee joint wears down over time. It’s more prevalent in older adults but can affect younger people as well, especially those who have had previous joint injuries or a family history of arthritis.
Symptoms and Signs
- Pain during or after movement
- Stiffness, particularly in the morning or after sitting for a long time
- Reduced flexibility and range of motion
- A grating sensation or sound when you move the knee

3. Bursitis
Bursitis is the inflammation of the bursae, small fluid-filled sacs that cushion the bones, tendons, and muscles around your joints. Knee bursitis can result from prolonged kneeling, repetitive motions, or even an infection.
Symptoms and Signs
- Swelling and warmth over the affected area
- Pain when moving or applying pressure to the knee
- Redness or increased temperature around the knee
4. Patellofemoral Pain Syndrome (Runner’s Knee)
Patellofemoral pain syndrome, often referred to as runner’s knee, is a condition where the cartilage under the kneecap is damaged due to overuse or misalignment. It’s common among athletes but can affect anyone who performs activities that stress the knee joint.
Symptoms and Signs
- Dull, aching pain around the front of the kneecap
- Pain that worsens with activities like running, jumping, or climbing stairs
- Discomfort after sitting with bent knees for an extended period
5. Tendinitis
Tendinitis is the inflammation of a tendon, the thick cord that attaches muscle to bone. In the knee, tendinitis often affects the patellar tendon, which connects the quadriceps muscle to the shinbone. This condition can result from repetitive jumping or running.
Symptoms and Signs
- Pain at the front of the knee or just below the kneecap
- Swelling and tenderness around the tendon
- Pain that worsens with activity and improves with rest

6. Gout
Gout is a type of arthritis caused by the accumulation of uric acid crystals in the joints. While it commonly affects the big toe, it can also cause knee pain.
Symptoms and Signs
- Sudden and severe pain in the knee
- Swelling, redness, and warmth around the joint
- Intense pain that can wake you up at night
7. Iliotibial Band Syndrome (ITBS)
The iliotibial band is a thick band of tissue that runs from your hip to your shin. Iliotibial band syndrome occurs when this band becomes tight or inflamed, often due to overuse, leading to pain on the outside of the knee.
Symptoms and Signs
- Sharp or burning pain on the outside of the kneecap
- Pain that worsens with activity, particularly running or cycling
- Tenderness or swelling at the site of the pain
8. Obesity
Carrying excess weight puts additional stress on your knees. Over time, this added pressure can lead to pain and discomfort, even in the absence of an injury. The knees are particularly vulnerable because they bear the brunt of your body weight.
Symptoms and Signs
- Generalized knee pain, especially after standing or walking
- Swelling or stiffness in the knee joint
- Difficulty with movement or bearing weight
9. Infections
Although rare, infections in the knee joint can cause significant pain and swelling. These infections can occur after surgery, an injury, or even from an infection elsewhere in the body spreading to the knee.
Symptoms and Signs
- Severe pain and swelling in the knee
- Fever and chills
- Redness and warmth around the knee

Managing Knee Pain
Dealing with knee pain can be challenging, but there are several strategies you can use to manage your symptoms and improve your quality of life.
- Rest and Activity Modification: Giving your knee time to heal by reducing activities that exacerbate the pain is crucial. Switching to low-impact exercises like swimming or walking can help maintain fitness without stressing the knee.
- Ice and Heat Therapy Applying ice to the knee for 20 minutes several times a day can reduce swelling and numb the pain. Heat therapy, such as warm baths or heating pads, can help relax and loosen tissues and stimulate blood flow.
- Physical Therapy A physical therapist can design a customized exercise program to strengthen the muscles around your knee, improve flexibility, and reduce pain. They can also teach you proper techniques to avoid aggravating the knee.
- Medications Over-the-counter pain relievers like ibuprofen or acetaminophen can help manage pain and inflammation. In some cases, your doctor may prescribe stronger medications or recommend corticosteroid injections.
- Weight Management If obesity is contributing to your knee pain, working on weight loss can significantly reduce the stress on your knees. A combination of diet and exercise is usually the most effective approach.
- Supportive Devices Using knee braces or orthotic inserts can provide additional support and alleviate pain by redistributing pressure within the knee joint.
- Lifestyle Changes Making small adjustments in your daily routine can have a big impact on knee health. Ensuring you have proper footwear, practicing good posture, and avoiding prolonged periods of sitting or standing can all contribute to knee pain relief.
When to Seek Medical Help
While some knee pain can be managed with rest, ice, compression, and elevation (RICE), other situations may require medical attention. You should consult a healthcare professional if you experience:
- Severe pain or swelling
- An inability to bear weight or move the knee
- Noticeable deformities in the knee or leg
- Signs of infection such as redness, warmth, and fever
Conclusion
Knee pain without an obvious injury can be perplexing and frustrating. Understanding the various potential causes, from overuse and arthritis to bursitis and tendinitis, can help you identify the source of your pain and take appropriate steps to manage it. Remember, if your pain is severe or persistent, it’s important to seek medical advice to rule out serious conditions and develop an effective treatment plan. By taking care of your knees now, you can maintain your mobility and enjoy a pain-free future.
Here at Unique Physiotherapy and Fitness Center, we offer a unique approach to recovery and well-being. We provide the most effective physiotherapy in Abuja to assist you with your pain and injuries. Our therapists work with you to customise a relaxation programme to meet your specific needs. Book a schedule with us today.