Posted by Jon Scott on 10th Jun 2024

Ways to deal with knee pain when bending

     Knee pain when bending is an unwelcome companion, many of us are seeking alternative ways to find some relief. Especially as we get older the pain starts to become more intense.

Quick Bits

  • Knee pain sucks
  • You want a way to feel less knee pain when bending
  • Stretching and Yoga can help
  • Knee braces and wraps can reduce swelling and joint discomfort
  • A healthy diet is important to reducing knee pain
  • Surgery is a last ditch effort option

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Author- Jon Scott

Jon Scott

Author Bio: Owner of Scott's Essentials CBD Bath and Body

Dealing with chronic pain issues ourselves, my spouse and I began looking for ways to help with less pills. After 6 years of personal research and development. Friends and family gave us the positive push we needed to get started. We have been a company since January 2020. Specializing in hemp based CBD topicals, lotions, bath salts and pet care. Every product is made with broad spectrum and contains no dyes, water or artificial ingredients.

We explore topics and areas that you should learn or at least know about in this article. Dealing with knee pain when bending can come from many different issues. Learning about your options and possible ways to help reduce your pain levels is always a smart idea.

Knee pain sucks

If you are constantly dealing with knee pain when bending, you can understand that it is very hard to live with. It plain and simple sucks. Knee pain can start suddenly, often after an injury or exercise, or it may start as a mild discomfort that slowly becomes worse.

Don't ignore the signs of knee pain

See a healthcare provider if the pain is bad enough to affect your daily routine, make it hard to move, or lasts more than a few days without any improvement. Your doctor may perform a medical examination and diagnostic procedures like an x-ray, MRI, CT scan, or arthroscopy to help figure out the problem.

Depending on the type and severity of the condition, treatment options could include non-operative or surgical treatments, physical therapy, knee braces, talking therapies, or pain management programs.

Take it slow when stretching

Related article: Why are arm circle considered a dangerous stretching exercise?

What causes knee pain?

Many of us have to deal with knee pain, but what can cause it comes from many different possibilities. Here are some main examples:

  • Injuries- good examples are torn cartilage, ruptured ligaments, or anterior cruciate ligament (ACL) issues
  • Medical conditions- such as arthritis, gout, infections, bursitis, or runner's knee(patellofemoral pain syndrome)
  • Aging- Such as osteoarthritis, a bad degenerative joint disease that can cause joint tissue to break down over time
  • Other possible causes- like muscle strains, repeated stress on the knee and tendonitis

The Bending Struggle

Using your knees on a daily basis is a normal thing. If you want to get around more and be active. Having a nagging pain in your knee every time you bend it definitely puts a hamper on you. 

If you are anything like me, you have seen all those infomercials on television which shows a older person struggling just to walk up the stairs or bend down to grab a toy for a grandchild. You get the idea. A lot of the days those over exaggerated faces we see on the screen, can actually feel that way when it is you going through that.

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Traditional methods

There seems to be endless options for handling knee pain when bending. If you have been living with knee pain on a consistent basis, you already have tried a handful or more of products that are advertised as a way to lessen knee pain when bending.

Traditional products

  • Cream- Using a cream that typically comes in a tube or jar that helps with inflammation and reduces swelling in the joints and muscles.
  • Knee brace- A traditional method of stability in your knee. These help provide a release of pressure by keeping everything in place.
  • Reusable wrap- A fabric wrap used that has Velcro on the end so the tightness can be adjusted as needed for knee support.
  • Vitamins and herbal supplements- Taking a steady regime of herbal supplements and vitamins can help in the daily swelling and general uncomfortableness.
  • One time use patch- A convenient one time patch that is usually good for a few hours. Sometimes they work just okay, they will lose their grip if you sweat and slide off. They are annoying to be honest.
  • Anti Inflammatory medications like Advil, Ibuprofen or Aspirin- They provide temporary relief that will last a few hours. Not a great way to keep pain away for long periods of time.

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Traditional options

  • Physical therapy- Going to regularly scheduled physical therapy classes can be very beneficial for you. If you are already doing this, I'd recommend only stopping if your physical therapist believes it is a good idea.
  • Intense yoga(example; Bikram Yoga)- Working on flexibility and strengthening of your knee muscles and joints with Yoga is a beneficial way to help yourself with traditional methods.
  • Gentle Yoga- Hatha yoga and Iyengar yoga are easy on the body. Restorative yoga is also a gentle style that will often use props, which can help you sustain the right form without stressing the knee joints. Yin yoga could be a good choice. It is a slow-paced, meditative form of yoga.
  • Heat and/or cold therapy- Heat or cold therapy can be very beneficial to joints and muscles.
  • Surgery- A last option for most of us. If you need surgery then that is something you should discuss first with your health professional.

Eating healthy food and getting yourself into a healthy exercise routine will benefit your overall life greatly.

Knee pain when bending is zero fun

What Can I do?

Now that you know about possible ways to help with knee pain when bending. What can you do to move forward to a more enjoyable time walking or bending with knee movements.

Healthy Ideas to try:

  • Do some research about your own body: such as what limitations do you have to deal with. Adjust accordingly so you do not hurt yourself.
  • Start off slow: for example you should not just start doing lunges or squats without properly stretching or building your abilities up to that.
  • Practice small intentional movements: in sets of 3, such as doing leg curls for 3 sets of 3. Do not overwork this area, This all about you getting back some strength, flexibility and less knee pain when bending.


Remember to consult with a healthcare professional before making changes in your wellness routine, especially if you have pre-existing health conditions or are taking medications.

Finding relief of knee pain when bending can be possible, we wish you the best of luck on your journey.