Knee Pain

What Is Knee Pain?

Knee pain is one of the most common musculoskeletal complaints, affecting people of all ages and activity levels. It can range from a dull ache around the kneecap to sharp discomfort that makes climbing stairs or sitting for extended periods difficult.

One of the most common causes of knee pain is patellofemoral pain syndrome (PFPS) — sometimes called runner's knee, which describes pain in the front of the knee and around the kneecap. Although it is common in people who participate in sports, PFPS can also occur in non-athletes.

Overpronation, where the foot rolls inward excessively with each step is another significant contributor, and can lead to knee pain as well as back pain and other lower limb complaints. Because the foot is the foundation of every step, problems with foot alignment can travel up the kinetic chain to affect the knees, hips, and lower back.

If symptoms persist or worsen, it is important to seek professional medical advice.

Common Symptoms of Knee Pain

Symptoms may include:

• Dull or sharp pain at the front of the knee or around the kneecap
• Pain when going up or down stairs
• Discomfort after sitting for long periods
• Stiffness or swelling around the knee joint
• A clicking, grinding, or crackling sensation when bending the knee
• Pain that worsens with running, squatting, or kneeling

The pain is often mild at first and worsens over time, particularly when strain is placed on the knee, such as going up or down stairs or bending the knee for long periods. The knee may also feel stiff after sitting for an extended time.

What Causes Knee Pain?

Knee pain is often the result of a combination of factors rather than a single cause.

Overuse and Training Load The main risk factor for pain around the kneecap is overuse. Activities that place a lot of strain on the front of the knee include jogging, climbing stairs, and squatting, particularly when intensity is increased too quickly.

Flat Feet and Overpronation When feet do not have proper arch support, they fail to absorb shock from the ground, forcing the thigh muscles, hips, and knees to handle extra stress. This added strain can cause misalignment and pressure on the kneecap, leading to knee pain and discomfort.

Kneecap Alignment Problems Problems with the alignment of the kneecap including muscular imbalances or weaknesses, especially in the quadriceps, can cause the patella to be pushed to one side of its groove when the knee bends, increasing pressure on soft tissues and causing pain.

Weak or Tight Muscles Weak thigh muscles, tight hamstrings, a tight Achilles tendon, and muscle imbalances can all contribute to knee pain. When the knee moves inward or outward during movement, pain increases.

Unsupportive Footwear Athletes playing on hard surfaces and using improper footwear may be more prone to developing knee pain.

How Orthotics May Help Knee Pain

Orthotics work by altering foot function, providing support, redistributing pressure, and correcting alignment. The American Academy of Orthopaedic Surgeons (AAOS) recognises that foot orthoses can be a non invasive option for patellofemoral pain and related problems, especially when linked to abnormal foot mechanics.

Benefits may include:

Correcting Overpronation Orthotic insoles have been shown to immediately reduce ankle plantarflexion, decrease knee flexion, and increase foot supination, helping to restore more natural alignment throughout the lower limb.

Improved Arch Support Orthotics help restore the natural arch of the foot, preventing overpronation and keeping the knee in proper alignment during walking and other weight-bearing activities.

Shock Absorption Orthotics cushion the foot, absorbing impact forces that would otherwise transfer up through the leg to the knees and contribute to pain.

Improved Stability By promoting proper foot positioning, orthotics enhance overall stability, reducing the risk of excessive stress on the knee joint.

While orthotics are not a cure for knee pain, they can form an important part of a broader management plan alongside physical therapy, activity modification, and appropriate footwear.

Who May Benefit From Orthotics?

Orthotics may be suitable for people who:

• Experience pain around or behind the kneecap
• Have flat feet or overpronation contributing to knee discomfort
• Participate in running or impact sports
• Spend long hours standing or walking at work
• Are returning to activity after a period of knee pain
• Need additional arch and heel support in everyday footwear

SOLE5 Orthotics for Knee Pain

SOLE5 orthotics are designed to provide structured support for the arch and heel while fitting comfortably inside a wide range of footwear.

Key features include:

• Arch support to reduce overpronation 
• Heel stabilisation to reduce inward rolling of the foot
• Shock absorption to reduce impact forces reaching the knee
• Lightweight construction suitable for daily wear
• Suitable for walking, working, and exercise

Whether you're managing recurring knee discomfort or looking to support your joints during high impact activity, orthotics may help address the foot mechanics that contribute to knee pain.

References

1. Mayo Clinic – Knee Pain Overview
2. American Academy of Orthopaedic Surgeons – Patellofemoral Pain Syndrome
3. NHS – Patellofemoral Pain Syndrome
4. Cleveland Clinic – Overpronation