Knee pain often stems from overuse or muscle imbalances, especially in sports. Learn common causes, treatments, and prevention tips to stay active.

Knee pain among young people, especially those who are physically active, can result from a variety of factors including overuse, improper movement, and muscle imbalances. Common conditions such as runner's knee and tendon inflammation are often caused by excessive strain on the knee joint, particularly when certain muscles are underdeveloped or movements are performed incorrectly. 

Medical professionals recommend a balanced approach to muscle training, especially strengthening the core, to support the knee and prevent injury. In cases of acute pain or inflammation, the RISE protocol—rest, ice, compression, and elevation—is advised, along with patience during recovery to ensure full healing and avoid repeat injuries.

What causes knee pain in young people?

Many things can cause knee pain, especially in people who are physically active. If you're not in perfect shape or push yourself too hard or perhaps just do certain movements the wrong way, then it can cause minor strains that can hurt a lot. That's something Anup Phlukrad is dealing with. He's a passionate jogger who likes to hit the road for a run every day. But lately, his right knee has been causing problems. It just doesn't feel as stable as it should. And I get these sharp, stabbing pains in different places. It's like something in the joint is constantly tensed up. Jogging puts the knee joints in particular under a lot of strain. They absorb a lot of punishment, cushioning forces equivalent to about four times the runner's body weight with every step. The bony knee joint with its pad of cartilage is surrounded outside by ligaments and tendons, along with the large thigh muscles, flexors, and extensors. The large tendons and fascia tissue that run laterally down the thigh can grow irritated and inflamed if they're overstretched by excessive or incorrect movements. Running, walking, and jogging can cause some muscles to be well-trained, while others aren't trained well enough. With ultrasound, a sports physician quickly pinpoints what's causing the pain in his right knee. He has the early stages of what's known as runner's knee. A fascia structure, called the iliotibial band, stabilizes the entire leg, including the knee joint. Chronic overuse or training errors can cause this band of tissue to rub against a lateral bone attachment in the knee and become inflamed, causing lateral pain that's a typical symptom of runner's knee. It's often overloaded because it doesn't get enough support from the muscles or because it's generally tensed up. That can cause tiny tears that are invisible to the naked eye and even to the MRI. It starts at the micro level, leads to chronic inflammation at the spot where the fascia attaches to the bottom of the knee joint. There are other conditions that can cause pain on the side of the knee. Lothar Riese's knee hurts during weightlifting, especially when he's doing squats. It felt like my knee was going to burst, a kind of pressing, pulling pain behind and a little above the kneecap. Even an ordinary squat burdens the knee with a load eight to ten times your body weight. Add extra weight with barbells, that force is multiplied. On an ultrasound exam, the doctor can see that the quadriceps tendon is inflamed. The quadriceps tendon connects the thigh muscles to the kneecap. When it's irritated, loads are no longer transferred properly. Static problems can be caused by overloading due to bad posture or repeatedly performing a movement incorrectly. For example, if you have flat feet, you'll tend to overpronate, which will affect your legs, all because your arches are flat. In the case of acute injuries and inflammation, the RISE rule applies. R for rest, I for ice or gentle cooling, C for compression, for example with a bandage, and E for elevation. And most importantly, be patient while you heal. After the pain has stopped, you should wait three times as long again to complete the recovery phase. If the tissue doesn't fully heal, you'll end up with an injury again. Arne Pflugrat is getting another test. To avoid overloading tendons or fascia, the body's muscles as a whole should always be trained in a balanced way, especially the core. A physical therapist can show you how. And strengthening your core muscles is a great way to relieve strain on your knee joints.

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