Why Does My Knee Pain Come and Go When Walking? Causes & Solutions

Do you experience knee pain that comes and goes when walking? This intermittent discomfort can be frustrating and concerning, especially when it appears without warning and then vanishes just as mysteriously. Understanding why your knee hurts during certain moments of activity—but not others—is the first step toward finding relief. In this comprehensive guide, we’ll explore the common causes of intermittent knee pain while walking, what triggers these episodes, and practical solutions to help you stay active and pain-free.

Common Causes of Intermittent Knee Pain While Walking

Knee pain that comes and goes when walking can stem from various conditions. Understanding these potential causes can help you identify what might be happening in your specific case.

Osteoarthritis

Osteoarthritis is one of the most common causes of intermittent knee pain, especially in adults over 50. This degenerative joint condition occurs when the protective cartilage that cushions the ends of your bones wears down over time.

With osteoarthritis, you might notice:

• Pain that worsens after periods of activity
• Stiffness that improves with movement but returns after rest
• A grinding sensation when moving your knee
• Pain that’s typically worse at the end of the day

Meniscus Tears

The meniscus is a C-shaped piece of cartilage that acts as a cushion between your thighbone and shinbone. Tears in this cartilage can cause knee pain that comes and goes when walking, especially when turning or pivoting.

Meniscus tears often cause:

• Pain that worsens when twisting or rotating your knee
• A popping sensation during the injury
• Swelling that develops over 24-48 hours
• Difficulty fully extending your knee
• The feeling that your knee is “catching” or locking

Patellofemoral Pain Syndrome

Often called “runner’s knee,” patellofemoral pain syndrome causes pain around and behind the kneecap. This condition is particularly common in active individuals and can lead to knee pain that comes and goes when walking, especially on stairs or uneven surfaces.

Symptoms typically include:

• Dull, aching pain around or behind the kneecap
• Pain that worsens when walking uphill or climbing stairs
• Discomfort after sitting for extended periods (theater sign)
• Occasional clicking or popping sounds

Bursitis

Bursae are small fluid-filled sacs that reduce friction between tissues in your knee. When these become inflamed (bursitis), they can cause knee pain that comes and goes when walking, particularly if you’ve been kneeling or putting pressure on the joint.

Knee bursitis typically presents with:

• Localized pain and tenderness
• Visible swelling over the affected area
• Pain that improves with rest but returns with activity
• Warmth and redness in severe cases

Ligament Strains

Your knee has several important ligaments that can become strained or partially torn, including the ACL (anterior cruciate ligament), MCL (medial collateral ligament), and others. These injuries can cause knee pain that comes and goes when walking, especially during certain movements.

Ligament strains often cause:

• Pain during specific movements (like pivoting or side-to-side motion)
• Mild to moderate swelling
• A feeling of instability when bearing weight
• Tenderness along the affected ligament

What Triggers Knee Pain That Comes and Goes When Walking?

If you’re experiencing knee pain that comes and goes while walking, certain factors may be triggering or worsening your symptoms. Understanding these triggers can help you manage and potentially avoid painful episodes.

Uneven walking surfaces can trigger episodes of knee pain that might not occur on flat ground.

Walking Surface and Terrain

• Uneven surfaces: Walking on cobblestones, gravel, or natural trails can increase stress on your knee joint
• Inclines and declines: Walking uphill or downhill puts additional pressure on your knees
• Hard surfaces: Concrete and other hard surfaces provide less shock absorption than softer alternatives

Walking Habits and Patterns

• Sudden increases in activity: Dramatically increasing your walking distance or duration without proper conditioning
• Poor walking mechanics: Improper foot placement or gait abnormalities can stress your knee joint
• Inadequate rest: Not allowing sufficient recovery time between walking sessions
• Speed changes: Rapidly changing pace or stopping and starting frequently

Other Contributing Factors

• Weather changes: Many people report increased knee pain during damp or cold weather
• Footwear: Worn-out or inappropriate shoes can affect alignment and shock absorption
• Weight fluctuations: Even small increases in body weight can significantly increase pressure on knee joints
• Hydration and nutrition: Dehydration and inflammatory foods may contribute to joint discomfort

Effective Solutions for Intermittent Knee Pain While Walking

Managing knee pain that comes and goes when walking requires a multi-faceted approach. Here are proven strategies to help you find relief and prevent future episodes.

Immediate Relief Strategies

The RICE Method

• Rest: Limit activities that cause pain to allow healing
• Ice: Apply cold packs for 15-20 minutes several times daily
• Compression: Use a knee sleeve or wrap to reduce swelling
• Elevation: Keep your leg raised above heart level when possible

Strengthening Exercises

Building strength in the muscles surrounding your knee can provide better joint support and reduce pain episodes. These exercises are particularly effective for knee pain that comes and goes when walking:

Regular strengthening exercises can significantly reduce episodes of knee pain that comes and goes when walking.

Proper Footwear and Support

The right footwear can make a significant difference for those experiencing knee pain that comes and goes when walking:

• Supportive shoes: Look for options with good arch support and cushioning
• Orthotic inserts: Custom or over-the-counter insoles can improve alignment
• Knee braces: Compression sleeves or more structured braces can provide stability

Walking Modifications

Adjusting how you walk can help manage knee pain that comes and goes:

• Shorter strides: Taking smaller steps reduces impact on your knees
• Pace management: Walking at a moderate, consistent pace
• Surface selection: Choose softer surfaces like tracks or grass when possible
• Gradual progression: Slowly increase walking distance and duration

When to See a Doctor for Knee Pain That Comes and Goes

While intermittent knee pain while walking is common and often manageable at home, certain symptoms warrant professional medical attention. Don’t ignore these warning signs:

A healthcare professional can properly diagnose the cause of your knee pain and recommend appropriate treatment options.

Early intervention for knee pain that comes and goes when walking can prevent the condition from worsening and help you avoid more invasive treatments down the road. Your doctor may recommend:

• Physical therapy to strengthen supporting muscles
• Prescription medications for pain and inflammation
• Injections to reduce inflammation and pain
• Advanced imaging like MRI to assess joint structures
• Referral to an orthopedic specialist if needed

Taking Control of Knee Pain That Comes and Goes When Walking

Intermittent knee pain while walking doesn’t have to limit your mobility or quality of life. By understanding the underlying causes, identifying your specific triggers, and implementing appropriate management strategies, you can take proactive steps toward relief.

Remember that early intervention is key—addressing knee pain when it first appears can prevent it from developing into a chronic condition. Whether through self-care measures like strengthening exercises and proper footwear, or professional treatment when needed, there are effective solutions available.