Knee pain

Understanding knee joint pain: tension, instability, and inflammation

Understanding knee pain to better prevent it

The knee is a complex joint, used daily for walking, standing, going up and down stairs, and even during prolonged sitting. When pain appears, it can stem from various causes: traumatic, articular, tendinous, or postural.

Understanding the origin of the pain is essential to adjust everyday movements, prevent worsening, and implement long-lasting solutions. Osteopathy offers a holistic approach to identify mechanical imbalances that cause pain and to provide lasting relief for the joint

Patellar pain (patellofemoral pain syndrome)

Pain located at the front of the knee, often related to muscular imbalance or mechanical overload on the kneecap.

Symptoms:

Pain when sitting for long periods or going down stairs
Sensation of rubbing or cracking under the kneecap
Diffuse pain at the front of the knee, sometimes affecting both knees
Discomfort during deep flexion (squatting, deep knee bends, etc.)

Patellar tendinopathy (patellar tendonitis)

Pain located below the kneecap, common in athletes or after repeated exertion.

Symptoms:

Pain on palpation below the kneecap
Pain triggered by jumping or climbing stairs
Morning stiffness or stiffness after exercise
Occasional localized swelling of the patellar tendon

Illustration of patellar tendinopathy, treated with osteopathy in Cannes

Inner knee pain (medial meniscus injury or early-stage osteoarthritis)

Frequent pain related to overuse or joint aging.

Symptoms:

Pain localized on the inside of the knee
Sensation of locking or discomfort during certain movements
Pain during prolonged walking or when bearing weight
Occasional joint cracking or instability

Iliotibial band syndrome (runner's knee)

Lateral knee pain, common in runners or in cases of poor postural alignment.

Symptoms:

Pain on the outer side of the knee during exertion
Friction sensation at the end of a run or when going downhill
Pain worsened by repeated knee flexion
Pain disappears with rest but recurs when activity resumes

Relieving knee pain through osteopathy

Knee pain, whether articular, tendinous, or related to postural imbalance, can be effectively and sustainably relieved through a comprehensive osteopathic approach. Rather than focusing solely on the painful area, the osteopath works on the entire lower limb to restore functional and harmonious biomechanics.

Following a precise assessment, the osteopath identifies mobility restrictions, deep muscular tension, and postural compensations that disrupt proper knee function. They also examine nearby joints, such as the hip and ankle, which directly affect the stress placed on the knee—especially during walking or physical activity.

The goal is to restore joint mobility, release muscular tension, and reduce mechanical strain, while stimulating local circulation to promote the body’s natural tissue recovery.

This approach also helps correct or support aggravating factors and compensatory mechanisms often linked to chronic or recurring knee pain, such as:

alignment of the pelvis and hip
mobility of the ankle and its ability to adapt to the ground
muscle tone, particularly in the quadriceps, hamstrings, and calf (triceps surae)
prolonged posture, whether sitting or standing
presence of excess weight, sedentary lifestyle, or general lack of muscle tone
disturbed gait patterns or repetitive daily movements

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A few practical tips

🌿 Maintain an active sitting posture

Sitting for long periods without moving can worsen knee pain, especially if the legs are crossed or overly bent. Changing positions, regularly extending the legs, or doing a few simple movements helps reduce joint compression.

🌿 Slightly elevate the legs

In case of discomfort or a feeling of heaviness in the knees, slightly elevating the legs using a footrest or a small cushion can improve venous return and reduce joint tension.

🌿 Apply heat or cold depending on the type of pain

Cold is effective in cases of acute inflammation (sharp pain, swollen knee), while heat can help relax tissues in cases of muscle tension or stiffness. Listening to your body's response helps better target its needs.

🌿 Practice gentle lower limb stretches

Regularly stretching the quadriceps, hamstrings, and calves helps release the muscle chains that directly affect knee mobility. This contributes to rebalancing tensions and reducing postural pain.

🌿 Encourage movement without forcing it

Sedentary habits promote joint stiffness. Gentle walking, low-resistance cycling, or activation exercises help maintain mobility without overloading the joint.

Frequently asked questions

Knee pain can be mechanical (overuse, poor posture, muscular imbalance), inflammatory (tendinitis, osteoarthritis), or traumatic (impact, sprain, meniscus injury). It often occurs following excessive strain or poor joint alignment.
Osteopathy helps relieve knee pain by improving joint mobility, relaxing muscles, and restoring overall balance in the lower limb. It also addresses related areas (pelvis, hip, ankle) that influence knee mechanics.
Regularly changing position, avoiding crossing the legs, and taking breaks to stretch the legs can help relieve pressure on the joint. Slightly elevating the legs or using a footrest can also improve comfort.
It is recommended to consult a professional if the pain persists for more than a few days, worsens, or is accompanied by swelling, instability, or unusual cracking sounds. Early assessment helps prevent worsening or chronic conditions.