Feeling a Burning Pain in Your Knee? Here’s How to Treat It
Discover common causes of burning knee pain and how you can treat it at home, especially with exercises from physical therapists.
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From standing to squatting and walking to running, you need your knees for all types of basic movement that involve your legs. So if you’re experiencing a burning pain in your knees, it can be hard to do even the simplest movements with confidence.
Knee pain can cause a lot of different symptoms, but one common experience is a burning sensation at the joint. “Burning is a way some people describe arthritis pain, but it can also describe tingling nerve pain or a deep, constant aching,” says Kristin Vinci, PT, DPT, a physical therapist at Hinge Health.
While burning knee pain can sometimes signal a more serious problem, it’s usually treatable with conservative, at-home measures. “The important thing with burning pain is to dive deeper and understand the cause,” says Dr. Vinci. “Most often, it’s something that can be managed with exercise and activity modification.”
Read on to learn more about what causes burning knee pain, along with how to treat it — especially with exercises recommended by our Hinge Health physical therapists.
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Kristin Vinci, PT, DPT
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What Causes a Burning Pain in the Knees?
Because it can describe several different sensations, burning knee pain can be a sign of many knee conditions. Along with asking members to describe the sensation, Dr. Vinci typically focuses on where they feel the pain. “Sometimes it’s the entire knee, or sometimes the pain is in a very specific spot,” she says. “That can give us more information about what might be going on.”
Most commonly, burning knee pain is caused by:
Osteoarthritis. Knee osteoarthritis, or normal age-related changes in the knee joint, can cause widespread burning pain that may move from the front to the back of the knee. “You may also have stiffness or swelling above or below the knee, or you may hear a cracking sound when you move it,” says Dr. Vinci.
Common knee injuries. Acute or chronic injury to structures in or around the knee can also contribute to burning pain, says Dr. Vinci. Potential injuries to the knee include:
Meniscus tear, or injury to the cartilage in your knees.
Hamstring strain, or a tear in the tendons that attach your thigh muscles to your knee bones.
ACL or MCL injury, or a sprain in the ligaments around your knee.
Overuse. Burning pain in the knee can also stem from overuse of the structures in the knee area. Common overuse injuries include:
Patellar tendinitis, or irritation of the tendon connecting your kneecap to the front of your upper shin bone.
IT band syndrome, or irritation of the tissue that runs down the side of your leg from your pelvis to your upper shins.
Patellofemoral pain syndrome, or irritation between the kneecap and the front of your thigh bone that can occur when you climb stairs or squat.
Referred pain. One cause of burning knee pain is referred to as pain that starts in another part of the body. Nerve compression in the lower back or hip, for example, can cause burning pain that runs down the side of your leg or front of your thigh, resulting in outer knee pain.
Burning Knee Symptoms
Burning knee symptoms can vary depending on what’s causing it. People with burning knee pain may describe:
Deep achiness
A pins-and-needles sensation
Swelling
Stiffness
Warmth or redness
Mobility limitations
There are a few other common factors Dr. Vinci sees often. “Typically, burning knee pain is more constant,” she says. “It may also worsen with activity or increase with certain movements, such as going down stairs, getting in or out of a car, or kneeling.”
PT-Recommended Exercises to Relieve Burning Pain in the Knee
Get 100+ similar exercises for free →- Side Lying Leg Raise
- Seated Leg Raise
- Bent Over Hip Extension
- Deficit Calf Raise
- Seated Hamstring Stretch
- Lower Body Nerve Glides
Physical therapy (PT) is for more than just recovering from surgery or injury, it’s one of the top treatments for joint and muscle pain. It helps build strength, improve mobility, and reduces pain. And it doesn't always need to be in person.
Hinge Health members can conveniently access customized plans or chat with their care team at home or on the go — and experience an average 68% reduction in pain* within the first 12 weeks of their program. Learn more*.
It may seem counterintuitive to exercise when you’re in pain, but as Dr. Vinci explains, targeted movement is one of the best things you can do if you’re experiencing burning knee pain. Exercises that stretch and strengthen the areas around your knees can take pressure off your knees, allowing them to properly heal. The above exercises recommended by Hinge Health physical therapists are a great place to start.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
Treatment Options for Burning Knee Pain
While certain causes of burning knee pain may require specialized treatment, Dr. Vinci says most instances benefit from the same, conservative at-home measures, including:
Exercise therapy. One of the most important ways to heal your knee is exercise. A physical therapist (PT) can help you determine the best exercises for your specific pain. Typically, Dr. Vinci recommends movements that stretch and strengthen your hips, quadriceps, and hamstrings (like the moves above). “We’ll also work on the calf muscle, because it extends above the knee, providing stability,” she says. You can see a physical therapist in person or use a program like Hinge Health to access a PT via telehealth/video visit.
Ice. Cold therapy can help reduce inflammation that can contribute to burning knee pain, explains Dr. Vinci. Try applying an ice pack to the painful area for 10 or 15 minutes, especially after activity or exercise that causes further irritation.
Over-the-counter (OTC) medication. Pain relievers such as ibuprofen (Advil, Motrin), naproxen (Aleve), and acetaminophen (Tylenol) can be helpful for burning knee pain. It’s important to make sure that you are safely able to take these medications, based on your medical history.
A knee brace. Depending on the condition and what activities are sensitive, a knee brace may be helpful. But don’t overdo it. “A lot of times, folks with knee pain wear them all the time, but overusing a brace or not having the right type can sometimes aggravate your symptoms,” says Dr. Vinci. That’s because not moving your knee fully for an extended period of time can increase joint stiffness and muscle tension. Make sure you’re moving the knee through its full range of motion often without the brace.
Activity modification. Movement is healing for knee pain, but you may need to modify your activities to prevent more pain. While a small increase in pain with activity or exercise is okay, going past an acceptable level for you can increase your day-to-day discomfort.
PT Tip: Tune In to Your Body
Exercise is an essential way to help your body recover from burning knee pain, but it’s also important to move your body in a way that doesn’t aggravate your symptoms. For example, if it feels sensitive to walk for an hour, break the walk into two 30-minute chunks and rest in between. “Let your symptoms guide when and where you need to make activity changes, and focus on movements that aren’t painful,” says Dr. Vinci.
How Hinge Health Can Help You
If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you.
Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
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References
Mulcahey, M. K. (2022, February). Common Knee Injuries. OrthoInfo - AAOS. https://orthoinfo.aaos.org/en/diseases--conditions/common-knee-injuries/
Deveza, L. A., & Bennell, K. (2023, April 12). Patient education: Osteoarthritis treatment (Beyond the Basics). UpToDate. https://www.uptodate.com/contents/osteoarthritis-treatment-beyond-the-basics
Jones, B. Q., Covey, C. J., & Marvin H. Sineath, J. (2015). Nonsurgical Management of Knee Pain in Adults. American Family Physician, 92(10), 875–883. https://www.aafp.org/pubs/afp/issues/2015/1115/p875.html
Murphy, S. L., Lyden, A. K., Kratz, A. L., Fritz, H., Williams, D. A., Clauw, D. J., Gammaitoni, A. R., & Phillips, K. (2015). Characterizing Pain Flares From the Perspective of Individuals With Symptomatic Knee Osteoarthritis. Arthritis Care & Research, 67(8), 1103–1111. doi:10.1002/acr.22545
Zeng, C.-Y., Zhang, Z.-R., Tang, Z.-M., & Hua, F.-Z. (2021). Benefits and Mechanisms of Exercise Training for Knee Osteoarthritis. Frontiers in Physiology, 12(1). doi:10.3389/fphys.2021.794062