Bad Habits That Could Be Making Your Knee Pain Worse

Is your knee pain slowing you down? Knee pain and knee osteoarthritis are two of the most common orthopedic complaints. 

Our board-certified orthopedics surgeons with Alpine Orthopedics and Sports Medicine promptly diagnose and treat the source of your knee pain. Depending on the root cause of your pain, we may administer injections, provide prescription medication, prescribe physical therapy, or offer regenerative medicine techniques. We let you know if surgery is needed. 

You have a role to play in reducing your knee pain. The following are some lifestyle habits that can lead to knee problems or make your knee pain worse. Eliminating these habits can help reduce your knee discomfort. 

1. You’re too sedentary

How much exercise do you get during the day? Do you spend most of your time sitting? If so, it’s time to get up off the couch. Being sedentary can lead to tight hamstring and hip flexor muscles, which can affect knee joint alignment. Muscles that help absorb impact on your knees become weak, leading to instability and pain. 

Your body is made to move. A sedentary lifestyle isn’t only bad for your knees, it also weakens your overall health and increases your risk for major diseases. 

If you sit at a desk for work during the day, try getting up every 30 minutes to perform easy exercises at your desk and walk around the office. In addition, you should strive for a minimum of 150 minutes of exercise each week that involves cardio and strength training. 

Studies of people with arthritis have shown that moderate exercise helps reduce pain, stiffness, and swelling in the joints. Here are some great exercises for your knees, as suggested by the American Academy of Orthopedic Surgeons. 

2. Too much high-impact exercise or improper movements 

Alternatively, excessive exercise of the wrong kind can damage your knees and cause pain. If you play a contact sport like basketball or soccer, a sport like tennis that involves quick twists and turns, or you’re a long-distance runner, you need to protect yourself from overuse injuries to your knees.

Making repetitive motions, such as lunging, jumping, and pivoting repeatedly for years, can strain your knee joints beyond their capacity. Always remember to warm up and cool down before you start vigorous sports or exercise. Remember to build in rest days between competitive playing days. 

3. You cross your legs when sitting

Do you have a habit of crossing your legs at your desk or in your favorite chair while you’re relaxing? It’s time to break the habit. 

You may not know that crossing your legs places undue stress on your knees. When your knees are painful, keep both feet on the floor or use an ottoman to rest your legs. 

4. You lock your knees when standing 

Do you have a habit of locking your knees when you stand up? This habit puts extra pressure on your knees. It’s time to unlock them. 

5. Smoking 

You know that smoking is bad for your health. That includes your joint health. Smoking constricts the flow of blood to your soft tissue – blood that brings fresh nutrients to your joints. Smoking also lowers your body’s ability to absorb calcium, weakening your bones and joints. 

6. Being overweight

Is it difficult or impossible to get down on the floor to play with your child or grandchild because of your weight? If you’re struggling with weight challenges, you’re putting excess stress on your knee joints. Over time, your cartilage can begin to deteriorate prematurely, causing friction and pain in your knee joint. Extra fatty tissue can produce inflammation in your knee joints as well. You’re more likely to develop osteoarthritis in your knees. 

Losing even 10 pounds takes 40 pounds of pressure off of your knee joints. If you lose a significant amount of weight, you’ll notice that your knees feel better. 

If your knee pain isn’t improving, call Alpine Orthopedics and Sports Medicine or request an appointment through our online portal today.