Knee Pain

Listen to Your Body: Signs of Overdoing It with Knee Pain

Author: judyjudy

Listen to Your Body: Signs of Overdoing It with Knee Pain


In the hustle and bustle of our daily lives, it’s easy to get caught up in the momentum, pushing ourselves beyond our limits. Yet, our bodies often send us subtle signals when we’re overdoing it, especially when it comes to knee pain. As Maura Daly Iversen, a physical therapist and chair of the Physical Therapy, Movement and Rehabilitation Sciences department at Northeastern University, notes, there’s often an inflammatory component to this pain that we shouldn’t ignore.

Osteoarthritis, a common culprit behind knee pain, affects millions of adults worldwide.
According to the Center for Disease Control, approximately 32.5 million adults are affected, with nearly 12.5 million of them aged 65 or older. What’s striking is that osteoarthritis, once considered a condition of old age, is increasingly affecting younger individuals. Dr. Brett Hayden, an orthopedic doctor and surgeon at Mount Sinai Hospital, pointed out that at just 53, I’m experiencing “early” onset osteoarthritis—a phenomenon becoming all too common.

Risk factors such as ACL or meniscal tears can predispose individuals to osteoarthritis, but it’s essential to recognize the signs of overdoing it, regardless of your age or risk factors. Here are some key indicators that your knees may be under too much strain:

Persistent Pain: If you notice persistent pain in your knees, especially during or after physical activity, it’s crucial not to dismiss it as normal wear and tear. This could be a sign that you’re overdoing it and putting excessive strain on your knees.

Swelling: Swelling around the knee joint is often a sign of inflammation, which can occur when the knee is overworked or injured. If you notice swelling that doesn’t seem to go down with rest and ice, it’s time to take a closer look at your activities.

Stiffness: Difficulty in bending or straightening your knee can indicate underlying issues, especially if it’s accompanied by pain or swelling. Pay attention to how your knee feels in the morning or after periods of inactivity—it shouldn’t feel consistently stiff or immobile.

Clicking or Grinding Sensation: A clicking or grinding sensation within the knee joint, known as crepitus, can signal that the cartilage is wearing down. While occasional clicking may not be cause for concern, persistent crepitus warrants further evaluation.

Decreased Range of Motion: If you find it increasingly difficult to fully bend or straighten your knee without discomfort, it could indicate overuse or damage to the joint. Don’t ignore limitations in your range of motion—addressing them early can prevent further deterioration.

Listening to your body is paramount when it comes to managing knee pain and preventing long-term complications. While it’s essential to seek medical advice for a proper diagnosis and treatment plan, there are also several resources available to help you understand and manage your knee pain effectively.

Websites such as the Arthritis Foundation ( offer comprehensive information on osteoarthritis, including tips for managing symptoms, exercise recommendations, and support resources. The American Academy of Orthopaedic Surgeons ( is another valuable resource, providing evidence-based information on knee conditions and treatments.

In addition to websites, mobile apps can also be valuable tools for tracking symptoms, monitoring exercise, and accessing educational content. Apps like MyFitnessPal, Strava, and Nike Training Club offer features tailored to individuals with knee pain, allowing you to customize workouts and track your progress while minimizing strain on your joints.

Remember, your body is always communicating with you—don’t ignore the signs of overdoing it with knee pain. By paying attention to these signals and taking proactive steps to address them, you can continue to lead an active and fulfilling life while safeguarding the health of your knees.

How do you prioritize knee health in your daily life, and what strategies have you found effective in managing knee pain? Join the conversation and share your insights in the comments below.

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