9 daily habits you might be following that make your knee pain worse
Activities such as improper exercise, poor posture, wearing unsupportive footwear, or even sleeping the wrong way can place extra stress on your knees, intensifying pain and slowing recovery. By identifying and adjusting these daily habits, you can reduce strain, improve joint function, and protect your knees. Here are nine things you might be doing that could be worsening your knee pain.
9 everyday habits that could be worsening your knee pain
Exercising too much or not enough
Your knees can handle a lot of force, about three times your body weight when walking and up to ten times when climbing stairs, squatting, or lunging. High-impact workouts like running, jumping, or kickboxing, as well as repetitive deep squats and lunges, can aggravate pain. On the other hand, doing too little movement can weaken supporting muscles. According to a
study
published in NIH, the best approach is low-impact activity such as walking, cycling, swimming, or using an elliptical, combined with proper warm-ups and stretches before any workout.
Eating a pro-inflammatory diet
What you eat can influence knee comfort, especially if inflammation is part of the problem. According to
Osteoarthritis and Cartilage
, processed foods high in sugar, salt, and saturated fats, along with excessive alcohol and red or processed meats, may worsen symptoms for some people. Aim for anti-inflammatory choices: whole grains, non-acidic fruits, vegetables, legumes, oily fish, nuts, and seeds. Maintaining a healthy weight is key; even one extra stone adds the equivalent of ten stone of pressure on your knees when climbing stairs.
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Skipping helpful supplements
Supplements like glucosamine and chondroitin, found naturally in cartilage, may help protect joints and reduce discomfort for some people, though research is mixed. Omega-3 fatty acids and turmeric (curcumin) can also reduce inflammation. If you try supplements, take them consistently for at least three months to gauge results.
Sleeping in the wrong position
Your sleeping posture can put strain on sore knees. Side sleeping with knees pressed together can cause discomfort, as can keeping a painful knee fully extended.
If you sleep on your side, place a pillow between your knees to prevent them from touching. If you sleep on your back and find full extension uncomfortable, place a small cushion or rolled towel under the affected knee.
Wearing unsupportive footwear
Shoes that alter your posture or cause instability such as high heels or ill-fitting footwear can worsen knee pain. Choose supportive, flat shoes with good cushioning. If you walk on hard surfaces regularly, silicone heel inserts can help absorb shock.
Avoiding pain relief
Over-the-counter medication can help you stay active while managing discomfort. Paracetamol is safe for regular use during flare-ups, and NSAIDs like ibuprofen can reduce pain and inflammation (though long-term use should be monitored by a doctor). If these aren't effective, consult your GP for alternative treatments.
Poor sitting and driving habits
Sitting or driving with knees bent at 90° for long periods increases stress on the joint. Aim for a more relaxed position around a 45° bend and adjust your seat accordingly.
Also, prevent falls by keeping walkways clear, using handrails on stairs, and ensuring good lighting at home.
Avoiding mobility aids
Using a walking stick, crutch, or knee brace can take pressure off a painful joint and improve stability. The key is correct fit, aids that are too short or tall can cause strain elsewhere. If you develop discomfort in your arm or hand, try switching sides.
Delaying medical advice
If lifestyle changes, supplements, and pain relief aren't working, or if you experience sudden pain, twisting injuries, or reduced mobility, see a doctor.
Early diagnosis can prevent worsening damage and help you find effective treatment sooner.
Many cases of knee pain can be improved by adjusting daily habits. Low-impact exercise, a healthy diet, good footwear, and timely medical advice all play a role in protecting your joints and staying active. If you have persistent or severe pain, don't wait; take action now to safeguard your knee health.
Also Read:
Avoid these 6 exercises if you have arthritis or joint instability: Protect your knees and hips
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