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Knee Pain, Over 40? Causes, Treatment & Relief
Knee Pain Over 40: Causes, Symptoms & The Best Treatments That Actually Work
Knee pain is one of the most common complaints in people aged 40 and above — and it’s also one of the main reasons patients come to us at Sports & Spinal Physio in Essex. Whether it’s pain going up and down stairs, discomfort when walking longer distances, stiffness after sitting, or knee pain when running, the problem is often the same: your knee is struggling to cope with load.
And here’s the good news…
Most knee pain can be improved with the right assessment and treatment plan.
In this article, we explain why knee pain is so common over 40, the mistakes to avoid, and the most effective treatments based on our experience helping thousands of patients.
Why Knee Pain Is More Common Over 40
As we get older, the structures around the knee naturally change. This doesn’t mean damage or the need for surgery — it simply means the joint becomes more sensitive to sudden increases in load. Common causes include:
- Knee Osteoarthritis (OA)
Mild wear and tear is extremely normal after 40. OA doesn’t mean you need a knee replacement — but you do need a targeted strengthening plan.
- Patellar Tendinopathy (“Tendon Pain”)
Very common in gym-goers, walkers and runners. The tendon becomes overloaded and irritated.
- Meniscus Irritation / Degeneration
Often causes sharp catching pain or stiffness. Full healing is possible without surgery in most cases.
- Muscle Weakness or Imbalance
Weak quadriceps, hips and calves place more stress on the knee joint.
- Poor Gait or Running Technique
Small biomechanical issues can lead to big knee symptoms over time.
Top Symptoms of Knee Pain Over 40
These are the issues patients most commonly search for:
- Knee pain going upstairs or downstairs
- Knee stiffness after sitting
- Clicking or grinding in the knee
- Pain around the kneecap
- Knee pain when walking or running
- Swelling or a feeling of “pressure”
- Weakness or instability
If you’re experiencing any of these, early assessment is key.
The 3 Biggest Knee Pain Mistakes People Over 40 Make
❌ 1. Resting for too long
Rest reduces pain — but it also weakens the knee, making symptoms worse long-term.
❌ 2. Using generic exercises from Google or YouTube
Your knee needs a specific load programme based on your strength, movement patterns and goals.
❌ 3. Ignoring gait and biomechanics
If your hip, foot or ankle aren’t moving properly, the knee pays the price.
The Most Effective Treatments for Knee Pain Over 40
At Sports & Spinal Physio, we combine the most up-to-date evidence with years of practical experience. Here’s what works best:
✔ Tailored Physiotherapy Exercise Programmes
We create personalised home and gym programmes to improve strength, mobility, balance and control. This is the foundation of long-term knee pain relief.
✔ Shockwave Therapy for Knee Pain
Excellent for chronic tendon issues around the kneecap (patellar tendinopathy treatment). Improves healing and reduces pain quickly.
✔ Hydrocortisone & Hyaluronic Acid Injections
Useful for:
- osteoarthritis
- persistent inflammation
- swelling
- pain restricting movement
These injections can give fast relief and allow better progress with strengthening.
✔ Acupuncture for Knee Pain
Helpful for reducing muscle tension, pain sensitivity and inflammation.
✔ Video Gait & Running Analysis
We assess your walking and running patterns to see exactly how your knee is loaded — crucial for runners and active individuals.
✔ Hands-On Physiotherapy & Manual Therapy
To reduce stiffness, improve movement, and help settle acute flare-ups.
What Makes Our Clinic Different?
Many patients come to us after trying:
- GP advice (“take painkillers and rest”)
- Generic NHS leaflets
- YouTube exercises
- Personal trainers without clinical expertise
The problem?
None of these identify the real cause of your knee pain.
At Sports & Spinal Physio, our team combines specialist physiotherapy, in-depth assessment, and advanced treatments you won’t find in standard GP or gym settings.
We don’t just treat knee pain — we find out why your knee hurts and build a plan that works for your lifestyle.
Want Help With Your Knee Pain?
We’re running a Knee Health & Injury Prevention Workshop in January (date TBC).
Designed specifically for people over 40.
👉 Use our contact us page and type “KNEE” to join the priority list.
Or book a FREE Discovery Visit at the clinic to get started.