Your knees are tough, but they aren't built to last. They are small joints held together mostly by just four ligaments, and they take a pounding when you place pressure on them during exercise. If your knees are aching, they are likely struggling with one of two common syndromes. You can nurse them back to health with physical therapy which involves strengthening and stretching exercises.
Iliotibial Band Syndrome
Your iliotibial band starts at your hip, travels down your leg and crosses over your knee. It's made of thick fibrous tissue. When you constantly flex your knee during exercise, the iliotibial band can become irritated. The resulting swelling and lateral pain make flexing your knee so painful you won't be able to move. The pain will be especially intense if you go up and down hills or stairs.
Patellofemoral Pain Syndrome
Patellofemoral pain syndrome results when the patella, or knee cap, no longer tracks properly along the groove in your femur -- the bone in your thigh. The pain for this condition feels like it's coming from behind and around your knee cap. This is bad for your knee because the misalignment breaks down the cartilage beneath your knee cap. This pain is also worse when you go up or down hills or stairs.
Treatment
Initial treatment for both syndromes involves resting and elevating your knee, icing it for 20 minutes at a time and possibly taking anti-inflammatory medications such as ibuprofen. See your doctor as soon as possible for a diagnosis. This will likely involve imaging such as an x-ray or an MRI. Your doctor will prescribe physical therapy to treat your aching knee conservatively. If that does not resolve the condition, you may need surgery to either smooth the underside of the knee cap or snip the iliotibial band where it crosses your knee.
Strengthening and Stretching
Physical therapy to treat your aching knees will focus on strengthening the muscles that support your knee. The main muscles for patellofemoral pain are the quadriceps in the front of your thigh and the hamstrings in the back of your thigh. The muscle to strengthen for iliotibial band syndrome is the gluteus medias. By strengthening these muscles they will be better able to absorb the pressure you place on your knee joint. This will relieve pain and enable you to return to your exercise routine in three to six weeks. You will also have to stretch these muscles to keep them long and flexible.
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