What Is Causing My Knee Pain? Common Reasons Explained by an Edmonton Physiotherapist

If your knee has started aching, clicking, swelling, or feeling stiff, you’re not alone.

Knee pain is one of the most common reasons people seek physiotherapy. It can show up suddenly after a twist, fall, or sports injury, or it can build slowly over time from daily activity, training, work, or general wear and tear.

In Edmonton, knee pain can also be tied to the way we move through the seasons. Slippery winter sidewalks, icy parking lots, spring running season, summer soccer, hiking, cycling, and recreational sports can all place different demands on the knees.

At Shift Physiotherapy & Wellness, we often see people who aren’t sure what caused their knee pain. Sometimes there was a clear injury. Other times, the pain seems to come out of nowhere.

The good news is that knee pain usually has a reason, and physiotherapy can help identify what may be contributing to it.

TL;DR

Knee pain can be caused by injury, overuse, arthritis, muscle weakness, stiffness, or movement changes.

Where you feel the pain can give clues about what may be causing it.

Common causes include patellofemoral pain, meniscus injuries, ligament sprains, tendon irritation, bursitis, arthritis, and IT band syndrome.

Edmonton weather and seasonal activities can contribute to knee pain, especially icy walking conditions, running, skiing, soccer, hockey, and hiking.

Physiotherapy can help assess your knee, improve strength and mobility, reduce pain, and support a safe return to activity.

Why Does Knee Pain Happen?

The knee is one of the largest and most frequently used joints in the body. It helps you walk, climb stairs, squat, kneel, run, jump, pivot, and get up from sitting.

Because the knee takes on so much load, pain can develop when the joint, muscles, tendons, ligaments, or cartilage are irritated.

Knee pain may happen because of:

A sudden injury Repetitive strain Weakness in the hips, thighs, or calves Reduced mobility Changes in activity level Poor recovery between activities Arthritis or joint irritation Movement patterns that place extra stress on the knee

Sometimes knee pain is not caused by one single thing. It can be the result of several small factors adding up over time.

Edmonton Activities That Can Contribute to Knee Pain

Living in Edmonton often means your activity levels change with the seasons.

In the winter, icy sidewalks and uneven snow can make walking more challenging. A slip, awkward step, or sudden twist can irritate the knee. Winter sports like hockey, skiing, snowboarding, and skating can also place higher demands on the knees because of quick turns, stops, and changes in direction.

In the spring and summer, many people get back into running, soccer, hiking, cycling, golf, pickleball, or outdoor bootcamps. If your activity level increases quickly after a quieter winter, your knees may not be ready for the sudden jump in load.

That doesn’t mean you need to avoid activity. It simply means your knees may need support, strength, and gradual conditioning to handle the activities you enjoy.

Common Causes of Knee Pain

There are many possible reasons your knee may hurt. A physiotherapy assessment can help determine what is contributing to your symptoms, but here are some common causes.

Patellofemoral Pain Syndrome

Patellofemoral pain is often felt at the front of the knee or around the kneecap.

It may feel worse with:

Stairs Squats

Running

Hills Sitting for long periods

Jumping or landing

This type of knee pain is common in runners, active adults, and people returning to exercise after time off. It can be influenced by strength, mobility, training load, and how the knee moves during activity.

Meniscus Irritation or Tear

The meniscus is cartilage inside the knee that helps absorb shock and support smooth movement.

Meniscus injuries can happen from twisting, pivoting, squatting, or sudden changes in direction. They can also develop gradually over time.

Symptoms may include:

Pain along the joint line

Swelling

Catching or lockingPain with twisting

Difficulty fully bending or straightening the knee

Ligament Sprains

Ligaments help stabilize the knee.

A ligament sprain can happen during sports, falls, awkward landings, or sudden changes in direction. This can occur in activities like soccer, hockey, skiing, basketball, or football.

Symptoms may include:

Sudden pain

SwellingInstability

Difficulty walking

A feeling that the knee may give way

If your knee feels unstable or you had a sudden injury with swelling, it is important to have it assessed.

Tendon Irritation

Tendons connect muscles to bones. Around the knee, tendons can become irritated when they are asked to do more than they are ready for.

This can happen with running, jumping, stairs, squats, or sudden increases in training.

Common symptoms include:

Pain at the front of the knee

Pain below the kneecap

Tenderness with pressure

Pain that warms up during activity but returns afterward

Knee Bursitis

Bursae are small fluid-filled sacs that help reduce friction around the knee.

Bursitis can happen from kneeling, direct pressure, repetitive movement, or irritation around the joint.

Symptoms may include:

Swelling

Tenderness

Warmth

Pain with kneeling or bending

This can be common for people who kneel often for work, gardening, childcare, or home projects.

Osteoarthritis

Osteoarthritis is a common cause of knee pain, especially as people get older, but it can also affect younger adults.

It happens when the joint becomes irritated and cartilage changes over time.

Symptoms may include:

Stiffness

Aching

Swelling

Pain with stairs or walking

Morning stiffness

Grinding or crunching sensations

Arthritis does not always mean you need to stop moving. In many cases, strengthening, mobility work, education, and activity modification can help manage symptoms and improve function.

IT Band Syndrome

The iliotibial band, or IT band, runs along the outside of the thigh toward the knee.

IT band-related pain is often felt on the outside of the knee and can be common in runners or cyclists.

It may feel worse with:

Running downhill

Longer runs

Repetitive bending and straightening

Increasing distance too quickly

Where You Feel Knee Pain Can Offer Clues

The location of your pain can help guide what may be happening.

Pain at the front of the knee may be related to the kneecap, patellofemoral pain, tendon irritation, or arthritis.

Pain on the inside of the knee may be related to the meniscus, MCL, arthritis, or other joint irritation.

Pain on the outside of the knee may be related to the IT band, meniscus, LCL, or movement mechanics.

Pain behind the knee may be related to swelling, a Baker’s cyst, hamstring irritation, or other joint changes.

The location helps, but it does not tell the whole story. Your physiotherapist will also look at your strength, mobility, activity history, movement patterns, and symptoms.

When Should You See a Physiotherapist for Knee Pain?

You may want to book an assessment if:

Your knee pain lasts more than a few days

Pain is affecting walking, stairs, work, or exercise

Your knee feels unstableYou notice swelling

Your knee clicks, catches, locks, or gives way

You had a fall, twist, or sports injury

You are avoiding activities because of pain

Home care is not helping

If you cannot put weight on your leg, your knee looks deformed, you have severe swelling, or you are concerned about a fracture or serious injury, seek medical care promptly.

How Can Physiotherapy Help Knee Pain?

Physiotherapy focuses on understanding why your knee hurts and helping you move better with less pain.

At Shift Physiotherapy & Wellness in Edmonton, your physiotherapist will start with a thorough assessment.

This may include looking at:

Knee mobility

Hip and ankle mobility

StrengthBalance

Walking or running mechanics

Pain triggers

Swelling

Sport or activity demands

Work and daily movement patterns

From there, your treatment plan may include hands-on therapy, strengthening exercises, mobility work, balance training, activity modification, education, and a gradual return-to-activity plan.

What Can You Do at Home?

Depending on your symptoms, helpful strategies may include:

Reducing activities that aggravate the knee

Using ice for swelling or irritation

Avoiding pushing through sharp pain

Keeping the knee gently moving

Wearing supportive footwear

Returning to activity gradually

Strengthening the hips, thighs, and calves

Following exercises prescribed by your physiotherapist

The right approach depends on what is causing your knee pain. That is why an assessment can be helpful.

Knee Pain Doesn’t Have to Keep You From Moving

Knee pain can be frustrating, especially when it stops you from doing the things you enjoy.

Whether you want to walk comfortably through Edmonton winters, get back to running in the river valley, return to hockey, play soccer, hike, cycle, or simply go up and down stairs without pain, physiotherapy can help.

At Shift Physiotherapy & Wellness in Edmonton, we help people understand what may be causing their knee pain and create a plan to improve strength, mobility, confidence, and function.

If knee pain is affecting your daily life or keeping you from the activities you love, booking an assessment may be the first step toward feeling better.

FAQ

What is the most common cause of knee pain?

There is no single cause that applies to everyone. Knee pain may come from overuse, injury, arthritis, tendon irritation, muscle weakness, stiffness, or movement changes. A physiotherapy assessment can help identify what is contributing to your specific symptoms.

Why does my knee hurt even though I didn’t injure it?

Knee pain can develop without one clear injury. It may be related to repetitive strain, a sudden increase in activity, weakness, stiffness, arthritis, tendon irritation, or changes in how you move.

Can Edmonton weather make knee pain worse?

Cold weather does not necessarily cause knee pain, but winter conditions can contribute to it. Ice, snow, uneven sidewalks, slips, and reduced activity during colder months can all affect how your knees feel. Some people also notice more stiffness in colder weather.

What sports commonly cause knee pain?

Sports that involve running, jumping, pivoting, quick stops, or changes in direction can place more demand on the knees. This includes soccer, hockey, basketball, skiing, skating, football, running, and volleyball.

Should I keep exercising if my knee hurts?

It depends on the type of pain. Mild discomfort may improve with modified activity, but sharp pain, swelling, instability, locking, or worsening symptoms should not be ignored. A physiotherapist can help you understand what activities are safe and what may need to be adjusted.

Can physiotherapy help knee pain?

Yes. Physiotherapy can help improve strength, mobility, balance, movement patterns, and activity tolerance. It can also help you manage pain and safely return to daily activities, work, or sport.

When should I see a physiotherapist for knee pain?

You should consider seeing a physiotherapist if knee pain lasts more than a few days, affects walking or stairs, limits your activity, causes swelling, or keeps coming back.

When should I seek urgent medical care for knee pain?

Seek urgent care if you cannot bear weight, have severe swelling, notice a visible deformity, have intense pain after a fall or injury, or cannot move your knee normally.