Preventing knee pain

Why prevention matters

Knee pain can affect how you walk, climb stairs, get up from the floor, or play with your kids. When pain flares, you might avoid bending, squatting, or longer walks. Over time, this can lead to weaker muscles, stiffer joints, and even more discomfort.

Some people may develop ongoing symptoms after past injuries or with age related changes, like osteoarthritis. These symptoms often come and go in cycles and can flare when life gets busy or activity levels jump. ^{1 2 14 15} In younger or active adults, kneecap pain and training overload are common triggers.³

The hopeful news is that daily movement, strength building, and thoughtful load changes can reduce flares and support long term knee health. Many people improve with education, exercise, lifestyle habits, and simple changes to how they move. ^{1 2 3 5}

Managing knee pain: what can trigger flare-ups?

Knee pain can flare for many reasons. Common triggers include:

• Sudden increases in activity: Sharp jumps in steps, squats, hills, or running volume can overload the joint and surrounding tissues, especially in kneecap pain and tendon problems.³
• Prolonged sitting or inactivity: Long periods of sitting can make the knee feel stiff. People with osteoarthritis often notice this first thing in the morning or after rest.¹
• Weak hip or thigh muscles: When the quadriceps and hip muscles are not strong enough, the knee may take on more load with stairs, squats, and daily tasks. This can irritate the kneecap or tendon over time.^{3 12}
• Movement patterns that stress the knee: Knees falling inward during squats, running, or stepping down can add pressure to the patellofemoral joint. Limited ankle mobility can also shift load to the knee. ³
• Repetitive kneeling, heavy lifting, or deep bending at work: These can irritate the joint, especially if combined with swelling or muscle weakness.
• Extra body weight: Higher body weight increases stress on the knee joint, which can affect symptoms for some people with osteoarthritis. ^{1 2 15}
• Stress and poor sleep: Both can heighten pain sensitivity and slow recovery when your knee is already irritated.

Habits that help prevent flare-ups

These strategies can help support stronger, calmer knees. Each is simple, doable, and backed by research.

1. Strengthen your thighs and hips: Strong quadriceps and hip muscles help share load and reduce stress on the knee. This is one of the strongest ways to improve symptoms in both kneecap pain and osteoarthritis. ^{1 2 3 12}
2. Build activity slowly: Gradually increase steps, stairs, squats, or running. Rapid load spikes are linked to patellofemoral pain and tendon irritation.³
3. Practice movement control: Exercises that train balance, single leg control, and knee alignment can reduce strain on the kneecap and help prevent future symptoms. ^{3 12}
4. Use short term supports when needed: Taping or bracing can offer temporary relief in patellofemoral pain when combined with exercise. ^{3 12}
5. Stay active on most days: Walking, cycling, and low impact aerobic exercise support joint health and general wellbeing in osteoarthritis. These activities are recommended as first line care. ^{1 2}
6. Pay attention to early signs: More stiffness, swelling, or pain with stairs or deep bending are often early clues that the knee is irritated. Adjusting activity for a few days can help prevent bigger flare ups.

How Sword supports ongoing strength and mobility

Move is a guided movement program designed to help you stay active by building strength, improving mobility, and supporting stable movement patterns over time. It’s often used after recovery from a flare-up to help maintain progress and support long-term movement health.

Sword offers movement support that fits into daily life, helping you continue building strength and mobility over time. Programs are guided by expert insight and supported by technology designed to help you stay consistent.

• Focus on strength, mobility, and stability
• Designed to support movement between flare-ups
• Guided programs you can follow on your schedule
• Non-invasive, evidence-informed approach

Clinical insight

Major guidelines advise against routine arthroscopy for degenerative knee disease without true mechanical locking. Research shows that a well designed exercise program often provides similar or better outcomes for pain and function, without the risks of surgery. ^{1 5 6 7 13}