Tight muscles causing sharp stabbing pain in knee comes and goes
August 19, 2022

The knee is the most important organ in your body, and it weighs heavily. So any damage or swelling causes a lot of pain. Acute knee pain is primarily temporary and resolves quickly. However, if the sharp stabbing pain in knee comes and goes over and over again, the disease may be a problem.

We have discussed the link between knee pain and inflammation in this blog post; read on to find out more.

Here are the Sharp knee pain symptoms

The knee is a large, highly concentrated organ in the human body. It is used in all movements – walking, jumping, running, and even standing – and as a result, the knee is more prone to injury. Most people, regardless of age, experience knee pain at some point in their lives. Older people may have knee pain and discomfort due to many age-related conditions like tight muscles, and younger people may have similar symptoms due to sports or other physical activities. However, symptoms of acute knee pain are often signs of a serious knee injury, and you should see a doctor immediately.

Symptoms often associated with sharp knee pain may include:

  • Swelling

  • Stiffness

  • Redness

  • Inability to fully extend or flex the knee

  • Inability to bear weight on the knee

  • Sensation of instability: Or “giving out” of the knee

  • Popping noises upon movement

  • Visible deformity

Let’s have a look upon the Causes of pain in knee

The most common knee pain causes are discussed below:

  • Patellofemoral Pain Syndrome (Chondromalacia Patella)

Also known as a runner’s knee, chondromalacia patella is a condition of the knee that is characterized by softening of the cartilage (inner side) of the patella (knee cap). Patellofemoral pain syndrome is more common in athletes and is often the result of overuse. The development of this pain is caused by disruption of the patellar tendon (patella tendon) which provides support to the knee joint.

In this case, a burning sensation is felt in the anterior area (in front of the knee) and affects only one leg (unilateral). The knee of the runner comes from people who do busy work. Abnormal muscle balance and excessive exercise can lead to kneecap degeneration and the development of PFPS.

As knee pain due to PFPS (chondromalacia) occurs in athletes and athletes, it is called athlete’s knee. Almost all athletes complain of burning pain in the front knee (and knee cap). Studies show neuropathic abnormalities in PFPS that may explain chronic knee pain.

  • Bursitis

Knee bursitis is an inflammation of the small fluid-filled sacs (bursa) located in the joint. The bursae are swollen due to injury or overuse. The pain caused by knee bursitis is most noticeable when kneeling and is more common in people who are carrying heavy loads. This type of pain is felt in front of the knee.

  • Osteoarthritis

Arthritis pain due to knee arthritis may be accompanied by a burning sensation. Studies show that OA patients are more prone to osteoporosis. The extent of trauma / cartilage deformity depends on the severity of the osteoarthritis. Surgical intervention is inevitable in cases of severe knee injury. Such patients experience persistent knee pain.

  • Cartilage Tear

Broken cartilage can also be a source of pain. Injuries or sports injuries can be the cause of cartilage injuries as well as the causes of knee pain.

  • Ligament Tear

Ligament tears are a common cause of physical pain. A torn muscle or a torn meniscus can greatly affect your daily activities. Lateral collateral ligament tears or ringing of the posterior meniscus can cause pain in the knee joint.

  • Gout

High levels of uric acid in the blood can lead to the formation of uric crystals in the knee joint. These crystals lead to obvious inflammation that eventually disrupts nearby emotions causing intense pain.

  • Peripheral Artery Disease

Loss of limb arteries is a condition that can cause pain in the leg and knee region. This condition is known as peripheral artery disease. Disrupted blood flow to the limbs can lead to pain relief and even leg rot.

Stretches for pain in knee:

Here are the five muscles that are commonly recommended.

1. Stretch your quads

Your quadriceps muscles are one of the largest muscle groups in your body, and they are the main drivers of your knee joint. When your quadriceps muscles are tight, they prevent full movement of the ligaments that support your knee – applying high pressure to the kneecap.

How to stretch your quads:

  • While standing, lying on your side or lying on your stomach, lift your leg back and hold on to your ankle.
  • Pull up and back, so that your heel meets your buttocks (or, as close as comfortable).
  • Hold for about 30 seconds

2. Stretch your hamstrings

Your hamstrings are also very important in moving and strengthening your knee. Strong hamstring muscles cause an imbalance of muscle strength across the knee, putting extra pressure on the quadriceps muscles.

How to stretch your hamstrings:

  • Knee extension to chest – lying on your back, pull your knee to your chest

  • Runner stretch – put your hands on the wall, place your leg straight behind you (heel down) and lean against the wall.

However, stretching the runner also stretches your calf muscles, which can alleviate some of the causes of heel and foot pain.

3. Stretch your hip flexors

Your hip flexors help with your overall stability and are important for explosive movements like jumping and running. Hip flexors also help remove pressure from your quads, which is important as excessive stress on your quads means more pressure on your knee.

How to stretch hip flexors:

  • Kneel on one knee, with your other leg bent for support (in other words, kneel as if you were about to ask someone else for a marriage).

  • Raise your arm in the same direction as your curved knee, up to the ceiling.

  • Tilt your pelvis forward.

  • Hold for about 30 seconds.

4. Stretch your glutes

Your gluteal muscles (buttock) are the largest group of muscles in your body, and they are the muscles that you use the most – even simple actions like standing, walking, or walking. Strong glutes can stretch your pelvis and hips back, putting tension in your flexible hip, as well as your quadriceps muscles and tendons, leading to pain around the kneecap.

How to stretch your glutes:

  • Lie on your back.

  • Bring one knee to your chest.

  • Pull the knee across your chest.

  • Hold for about 30 seconds.

5. Stretch your core

A strong spine, which connects your abdominal muscles and lower back muscles, helps keep your legs in good condition while walking. The basic strong muscles can pull your hips out of alignment by pulling your pelvis forward or backward, flexing the knee area, and placing more pressure on the quadriceps muscles, which affects knee stability.

How to stretch your abs and lower back:

  • Get on your hands and knees, in a tabletop position.

  • Drop your head while arching your back upwards.

  • Hold for a few seconds.

  • Raise your head, extending your neck upwards, and press your stomach downwards, creating a dip in your back.

  • Hold for about 20 seconds.

  • Repeat 2 more times.

You may also want to stretch your IT band

Your iliotibial band (IT) runs outside your leg, and can be extremely tight when used excessively – especially for runners, cyclists, and riders. However, The tightness of the IT belt can cause your kneecap to be pulled out of your knee, leading to pain.

How to stretch your IT band:

  • Sit down on the floor with both legs extended.

  • Cross your affected leg over the top of your unaffected leg.

  • Pull your affected leg in the direction of your unaffected leg — initiating a stretch on the outside of your affected thigh.

  • Hold for about 30 seconds.

  • For a deeper stretch, you can also twist your torso toward the direction of your affected leg.

However, Excessive use of your muscles during exercise can lead to stiffness, but the muscles that support your knee can be strong for long periods of time, especially if you are sitting and not moving. This means that whether you do not run or do not ride a bike, stretching these five muscles is still an important part of improving and maintaining the health of your knees.

List some Preventions:

There are several steps you can take in your daily life to prevent knee injury and severe pain, such as the following.

  • Maintain a healthy weight: The knees carry the entire body weight, so extra pounds can cause unnecessary stress and strain, which increases the risk of injury.

  • Be strong and flexible: The quadriceps and hamstring muscles provide support for the knee joint, so keeping them strong, conditioned, and flexible will benefit the performance of the entire knee.

  • Exercise: If you participate in competitive sports and exercise regularly, make sure that your strategies and movements do not put unnecessary stress on your knees. Work with a trainer to ensure that when you run, jump or walk sideways, your knee is in the best position to prevent injury.

Listen to your body: If you find yourself experiencing minor or temporary knee pain after certain activities, listen to your body and take a break! Relax, freeze and lift your knee when you start to notice sharp symptoms of knee pain and make an appointment with your doctor right away.