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Why Your Knee Pain Gets Worse as You Age
October 14, 2025
Everyday moves like getting off the couch, climbing stairs, or bending to tie your shoes shouldn’t hurt — but if they do, it could be a sign your knees are feeling their age.
But that doesn’t mean you’re stuck with the pain, according to Vipul Dua, MD, a joint replacement surgeon at the Hartford HealthCare Bone & Joint Institute.
Here’s why knee pain becomes more common over time — and how to keep moving with less discomfort.
1. Osteoarthritis
If your knees feel stiff or achy – especially after activity – osteoarthritis may be the cause. It’s one of the most common reasons knees hurt with age, and it often starts before it shows up on an X-ray.
“Maybe you used to walk three miles a day, and now you’re stopping at two and a half because your knees ache,” says Dr. Dua. “That’s often one of the first signs.”
Osteoarthritis is a wear-and-tear condition that breaks down the cartilage in your knee. As it progresses, pain increases and everyday movements that once felt easy become harder.
To stay active, try low-impact exercises like swimming, cycling or walking on softer surfaces — and don’t skip stretching after workouts.
> Related: 5 Best Types of Cardio When You Have Bad Knees
2. Old injuries
That sports injury you brushed off in your 20s? Or the time you twisted your knee and never really rested it? Those old injuries can come back to haunt you as you get older.
“Injuries from sports or falls can make the knee less stable and more prone to problems as you age,” explains Dr. Dua.
Trauma from a fracture or ACL tear, especially in young adulthood, can lead to early wear-and-tear on the joint – and eventually cause osteoarthritis years or decades later.
Strengthening the muscles around your knee, wearing supportive shoes, and avoiding high-impact workouts can help protect old injuries from flaring up again.
> Related: 4 Most Common Knee Injuries by Age
3. Weak muscles
Your knee doesn’t work alone – it relies on the muscles around it to absorb shock and keep it stable.
As those muscles weaken with age or inactivity, your joint takes on more of the stress.
“Strong muscles support the joint,” says Dr. Dua. “Without that strength, your knees have to work harder.”
To counteract this, try focusing on exercises that strengthen your quads, hamstrings and glutes, like wall sits, bridges and step-ups. Even a few minutes of resistance training two to three times a week can help keep your knees supported.
> Related: 6 Strength Training Tips to Protect Your Knees From Running
4. Extra weight
For every extra pound you carry, your knees feel three to four times that force when you move.
That pressure adds up fast – and can speed up joint wear.
“Even small weight changes can take a toll on your knees,” says Dr. Dua. “Staying at a healthy weight can make a big difference in how they feel and move.”
If you’re trying to lose weight, focus on small, steady changes. Swapping sugary drinks for water, eating more whole foods, and adding daily walks can help ease stress on your joints over time.
> Related: Not Sure What’s Causing Your Knee Pain? Here Are 3 Clues
5. Stiffness and tightness
Feeling stiff when you get up or tight during certain movements?
“As we age, our muscles and soft tissues naturally lose flexibility,” says Dr. Dua. “But when that stiffness starts showing up more often, it’s often because osteoarthritis is starting to develop.”
Gentle stretching and regular movement are your best defenses. Try yoga, Pilates, or simple leg stretches before and after long periods of sitting to keep your joints limber and your muscles loose.
6. Inflammation
Sometimes the issue isn’t the joint itself – it’s the tissue around it.
Bursitis, tendinitis and other inflammatory conditions can cause swelling and pain, especially after activity.
“Inflammation often flares with overuse,” Dr. Dua says. “But it’s often manageable with rest, ice or physical therapy.”
To calm inflammation, follow the RICE method — rest, ice, compression and elevation — and give your knees recovery days between workouts. If swelling persists, ask your provider about anti-inflammatory medications or physical therapy options.
> Related: 5 Ways to Protect Your Knees As You Age
When to see your doctor
Knee pain might be common as you age – but that doesn’t mean you have to live with it.
“Stay active, keep your weight in check and don’t ignore nagging symptoms,” says Dr. Dua. “If knee pain is already slowing you down, we can work together on a plan that gets you moving again.”