Sore knees can be a burden, causing you to miss workouts, soccer games, skiing with friends, and other activities. FootSmart knows you need help treating your sore knees, and has conferred with The Podiatry Institute to get you tips on relief and prevention.

First: Where, specifically, are you feeling pain?

Pain on the outside of your knee can cause sore knees due to a condition called Iliotibial Band Syndrome.

Pain behind or around the kneecap can cause sore knees due to a condition called Chondromalacia.

Read on for ways to help your sore knees.

Sore Knees Due to Iliotibial Band Syndrome

Increased running and overuse during sports training are the number one causes of this condition, which clearly results in sore knees, with pain focused on the outside of the knee. You may feel a snapping sensation when the bent knee is straightened. Aside from your painful, sore knees, however, there is little swelling, and range of motion of the knee joint should remain normal.

The iliotibial band is a fibrous band extending from the hip to the lateral knee that can become inflamed it rubs over the knee’s lateral condyle. This band may not only cause sore knees, but may also produce pain and swelling at the hip joint as well.

Sore Knees Due to Chondromalacia

Sore knees, with pain emanating from behind or around the kneecap, is often diagnosed as chondromalacia, an abnormal softening of the cartilage that makes it difficult to move your knee.

Chondromalacia, also known as Patellofemoral Stress Syndrome or Runner’s Knee Pain, occurs when the kneecap rubs against the lower end of the femur – the thighbone – instead of gliding smoothly over it. This repetition roughens the cartilage underneath the kneecap, causing sore knees. The damage can range from a slight abnormality of the cartilage surface, to a surface that has been completely worn away to the bone.

Traumatic cases occur when a blow to the kneecap actually tears off a piece of articular cartilage or bone.

Runners, skiers, cyclists and soccer players most often experience sore knees due to chondromalacia.

Many factors, however, can contribute to the development of sore knees from chondromalacia, including trauma, overuse, muscle weakness, mal-alignment, tight hamstrings, tight heel cords, tight quadriceps and age.

Young people who develop sore knees from chondromalacia can usually blame trauma or overuse; if someone older experiences sore knees due to chondromalacia, this person may also have osteoarthritis.

Consult your physician if you continue to suffer from swelling and sore knees. Your doctor may recommend orthotics and/or surgery to help you fully recover from your sore knees or knee ailment.

Information on foot, leg and lower body health conditions like sore knees provided by The Podiatry Institute, dedicated to advancing the standard of care in podiatric medicine and its effects on muscoskeletal health.