Why Do Your Knees Hurt as You Age? Tips for Easing the Pain

A spring in your step can start to feel more like a creak as you age, especially when it comes to your knees. Whether it’s stiffness, soreness, or outright pain, many of us experience knee issues as we get older. But while age-related knee pain is common, it’s not inevitable.

With the right prevention and management strategies, you can keep your knees healthy and pain-free well into your golden years. Here’s a look at why knee pain happens with age and what you can do about it.

1. Your Cartilage Deteriorates

Cartilage is a tough but flexible tissue that cushions your joints and absorbs shock. Over time, wear and tear can cause cartilage to break down, leading to increased stress on your knee joint and potential pain, says Elizabeth T. Nguyen, MD, a board-certified physiatrist at the Hospital for Special Surgery.

How to Fix It:

• Strengthen supporting muscles: Focus on your quadriceps, hamstrings, and glutes to stabilize your knee joint.

• Low-impact exercises: Activities like swimming, cycling, and walking are gentle on your knees while building strength.

• Avoid repetitive overuse: Take breaks and avoid excessive high-impact activities to reduce joint stress.

2. You’ve Gained Weight

As you age, slower metabolism and reduced activity can lead to weight gain. Unfortunately, extra pounds add significant stress to your knees.

Every one pound of body weight translates to four pounds of pressure on your knees, according to Dr. Nguyen. So, losing even a small amount of weight can provide major relief.

How to Fix It:

• Aim for gradual weight loss: Even losing 10 pounds can reduce 40 pounds of pressure on your knees.

• Adopt a balanced diet: Prioritize whole foods, lean proteins, and fiber-rich vegetables to maintain a healthy weight.

• Stay active: Combine strength training with cardiovascular exercise to boost metabolism and support joint health.

3. Your Muscles Are Weaker

Muscle loss (sarcopenia) is a natural part of aging, with up to 5 percent of muscle mass lost per decade after age 30 (Harvard Health Publishing). Weak muscles, especially in the quadriceps and glutes, can lead to joint instability and knee pain.

How to Fix It:

• Incorporate strength training: Add isometric exercises, resistance band workouts, and weightlifting to your routine.

• Focus on the quads and hamstrings: These muscles support the knee joint and absorb stress during movement.

• Include balance exercises: Training your stabilizing muscles can reduce the risk of falls and injuries.

4. You’re Too Sedentary

While rest is important, too much sitting can stiffen your joints and shrink cartilage, limiting mobility. Inactivity also slows the flow of synovial fluid, which lubricates your joints, making your knees feel tight and uncomfortable.

How to Fix It:

• Move regularly: Take short walks every hour or stretch at your desk to prevent stiffness.

• Try gentle yoga or Pilates: These practices increase flexibility and maintain joint range of motion.

• Engage in low-impact activities: Swimming and cycling help keep joints limber without high impact.

5. You Have Osteoarthritis

Osteoarthritis (OA) is a degenerative joint disease that commonly affects the knees. It breaks down cartilage, causing pain, stiffness, and reduced mobility. According to the Cleveland Clinic, 80 percent of adults over 55 show signs of OA, although not all experience symptoms.

Risk Factors for Osteoarthritis:

• Obesity

• Genetics

• Diabetes

• High cholesterol

• Being female

How to Fix It:

• Low-impact exercises: Activities like biking, walking, and water aerobics can ease pain.

• Physical therapy: This can improve strength, flexibility, and mobility.

• Knee braces: These provide extra support and relieve joint stress.

• Medication options: Over-the-counter pain relievers, anti-inflammatories, and therapeutic injections may help.

For advanced cases, knee replacement surgery might be considered.

6. You’ve Had a Previous Knee Injury

A history of knee injuries, such as fractures, ligament tears, or cartilage damage, can increase your risk of knee pain as you age. Old injuries can lead to post-traumatic osteoarthritis, causing pain, stiffness, and instability.

How to Fix It:

• Rehabilitation exercises: Work with a physical therapist to address mobility, strength, and stability issues.

• Incorporate low-impact activities: These help maintain strength without overstressing the joint.

• Follow personalized exercise plans: A rehab specialist can guide you in preventing further damage.

7. You Have Gout

Gout is a type of arthritis caused by high levels of uric acid in the blood, leading to sharp crystals forming in the joints, including the knees. It can cause intense pain, redness, and swelling, and is more common after menopause (Cleveland Clinic).

How to Fix It:

• Maintain a healthy weight: This reduces pressure on the knees and lowers uric acid levels.

• Adjust your diet: Limit red meat, shellfish, alcohol, and sugary drinks, which are high in purines.

• Use anti-inflammatory medications: These can manage pain during gout flare-ups.

When to See a Doctor for Knee Pain

Not all knee pain is normal. Visit your healthcare provider if:

• Pain interferes with daily activities or sleep.

• Rest, ice, and over-the-counter medications do not provide relief.

• An injury causes swelling, severe pain, or difficulty walking.

The Bottom Line

While knee pain can become more common with age, it doesn’t have to be part of your daily life. By focusing on strengthening exercises, maintaining a healthy weight, and staying active, you can support your knees and reduce discomfort.

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