My Knee Hurts...Is It Arthritis?
Our expert answers 6 questions about knee pain, arthritis, and what your symptoms can mean.
Knee pain is one of the most common complaints among active and older adults. It often sneaks up on you. One day you’re hiking, gardening or climbing stairs without trouble. The next, your knee just doesn’t feel the same.
To help clear up the confusion between everyday knee pain and arthritis, we talked with Sarah Gardner, PT, DPT, a physical therapist at University of Vermont Health – Elizabethtown Community Hospital’s Outpatient Rehab Center. Gardner works with patients of all ages who want to stay active, reduce pain and keep doing the things they love.
Expert Q+A: Knee Pain & Arthritis
1. Is all knee pain arthritis?
No — and that’s an important place to start.
“A lot of people assume that knee pain automatically means arthritis, but that’s not true,” Gardner says.
Knee pain can come from:
- Doing more activity than your body is ready for
- A sudden increase in walking, running or yard work
- Old injuries that didn’t fully heal
- Muscle weakness or tightness around the knee
- Carrying extra body weight or heavy loads
Arthritis means inflammation inside the joint itself. It usually develops gradually and often appears years after an injury.
2. Why does my knee suddenly hurt when I haven’t changed anything?
This is a common frustration that Gardner hears.
“You can walk across a bridge a million times, and eventually it’s going to crack,” she says. “That doesn’t mean you did anything wrong. It just means your body has reached its limit.”
Even if you’ve done the same activity for years, changes in strength, flexibility, weight or joint health can cause pain to show up later.
3. What are early warning signs of knee arthritis?
Some signs are subtle and easy to ignore. Early signs may include:
- Stiffness after sitting or first thing in the morning
- Cracking, popping, or grinding with movement
- Swelling or warmth around the joint
- Pain going up or down stairs
- Difficulty getting out of a chair or car
“Popping by itself usually isn’t a problem,” Gardner says. “It’s popping that hurts that we pay attention to.”
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4. How can I tell the difference between arthritis and regular knee pain?
There’s no perfect at‑home test, but patterns matter.
Knee pain less likely to be arthritis:
- Improves with rest or a few days off
- Is clearly tied to a new activity
- Gets better as strength improves
Pain that may point toward arthritis:
- Keeps coming back
- Feels stiff or swollen
- Gradually limits daily activities
“The clearest way to know is with an X‑ray,” Gardner says. “That’s where we can actually see arthritic changes.”
5. What role does physical therapy play?
Physical therapy is one of the most effective tools for knee pain, including arthritis.
Physical therapy helps by:
- Strengthening muscles that support the joint
- Improving flexibility and balance
- Reducing stress on the knee
- Helping you stay active safely
“There’s no cookie‑cutter exercise list,” Gardner says. “Everybody’s knee, and their goals, are different.”
6. When should someone get their knee checked?
If knee pain:
- Keeps coming back
- Gets worse over time
- Limits daily activities
- Doesn’t improve with rest
…it’s time to talk with a health care provider.
“Don’t wait it out for years,” Gardner adds. “The earlier we see people, the more options they usually have.”
