Millions of people worldwide suffer from knee pain – it is one of the most prevalent musculoskeletal complaints. And the fact is: your knees take the brunt of daily life, whether you are a long-distance runner, weekend warrior, or just going through the normal ageing process. Knee pain may be caused by a chronic condition like osteoarthritis or a previous injury for some people. But for many others, it develops gradually because of seemingly innocuous daily habits rather than a significant incident.
Many people are unaware that repetitive, everyday actions over time can subtly exacerbate knee pain, inflammation and degeneration. Your joints may be severely strained by these seemingly insignificant habits, which range from how you sit to how you walk. In this article, we identify five typical daily routines that may be exacerbating your knee pain and, more crucially, offer you workable, efficient ways to undo the harm. You can safeguard your knees, lessen your pain, and maintain your mobility for many years to come with early intervention, awareness and small changes.
HABIT 1: Extended Sitting
Why It is Negative Long periods of sitting can cause blood circulation problems, joint stiffness and weakening of the knee muscles, particularly the hamstrings and quadriceps. After extended periods of inactivity, people with sedentary lifestyles and office workers frequently experience tight or sore knees.
What It Causes
Underused knee muscles weaken and lose their ability to stabilise the joint. This instability may eventually result in discomfort, inflammation and an increased chance of getting hurt. Furthermore, weight gain is frequently associated with sedentary behaviour, which exacerbates knee strain.
How to Make It Better
Every 30 to 60 minutes, set a timer to get up and stretch, or take a walk. If a standing desk or an adjustable workstation is available, use it. During breaks, include easy knee-friendly exercises like heel slides, mini squats and leg extensions. Engage in low-impact outdoor activities like cycling or swimming to stay active.
HABIT 2: Bad Walking Mechanics and Posture
Why It is Negative Uneven stress is placed on the knee joints by slouching, locking your knees while standing, or having bad gait mechanics. The knees are frequently forced to absorb force inefficiently when there is misalignment in the hips or feet.
What It Causes
If your body weight is not distributed evenly, poor body mechanics can cause overuse injuries like IT band syndrome and patellofemoral pain syndrome, as well as hasten the deterioration of cartilage.
How to Make It Better
Try standing with your knees slightly bent, your shoulders back, and your core strong. Make use of arch- supporting shoes. If you suspect poor walking form, get a gait analysis from a physical therapist. To encourage improved alignment from the top down, strengthen your hip and core muscles.
HABIT 3: “Pushing Through” Despite Knee Pain
Why It is Negative
Pushing through knee pain is often seen as an indication of mental toughness. But neglecting pain frequently permits minor problems to worsen into chronic illnesses or more severe injuries. What It Causes Meniscus injuries, ligament tears or chronic arthritis can result from prolonged strain on a joint that is already swollen or unstable. Ignoring pain invites long-term consequences because it is the body’s way of telling you that something is amiss.
How to Make It Better
Recognise pain as a signal and take days off when vnecessary. As soon as pain appears, use the RICE technique (Rest, Ice, Compression, Elevation). Instead of ceasing to move altogether, change your activities to ones that have less impact. If the pain does not go away after simple measures and is affecting your daily activities, it is advisable to see a medical practitioner.
HABIT 4: Not Putting on the Correct Shoes
Why It is Negative
The alignment of your entire body is greatly influenced by your footwear. Your walking mechanics can be changed by shoes with high heels, worn soles or inadequate support, which puts more strain on your knees with each stride.
What It Causes
Conditions like runner’s knee, plantar fasciitis and worsening flat feet can result from a lack of support and have a detrimental impact on knee health. This may eventually result in either inner or outer knee pain.
How to Make It Better
Select footwear that provides adequate cushioning vand arch support. Every six months or after every 500-800km, replace your exercise shoes. Avoid wearing high heels for extended periods of time. If you have overpronation or flat feet, think about getting orthotics; a podiatrist can help determine your needs.
HABIT 5: Not Training for Strength and Flexibility
Why It is Negative
For support and mobility, your knees rely on the surrounding muscles, which include your quadriceps, hamstrings, glutes and calves. These muscles are unable
to adequately protect the joint if they lack sufficient strength and flexibility.
What It Causes
Ligament strain, incorrect joint loading and unbalanced movement patterns are made more likely by weak or taut muscles. Over time, this may result in hip and lower back issues in addition to knee pain.
How to Make It Better
Include resistance training with an emphasis on lower-body muscles in your weekly regimen. Regularly stretch important muscles such as the hip flexors, calves and hamstrings. To relieve tense muscles, use massage balls or foam rollers; and to increase joint awareness and flexibility, try Pilates or yoga.
Additional Advice
Besides changing the above five common behaviours, there are other general lifestyle choices we can make to maintain our knee health and avoid knee pain. They include:
Keep Your Weight in Check:
Walking on level ground puts 1.5 times your body weight on your knees. This force increases by two to three times one’s body weight when an incline is added. Thus, to protect one’s knees, it is crucial to lose weight and maintain a healthy weight.
Use Assistive Tools When Necessary:
If a cane, knee brace or orthotic insert is advised, do not be afraid to use it; these devices help to lessen joint stress.
Warm Up and Cool Down:
Stretching after exercise and preparing your body beforehand can help avoid injury.
Stay Hydrated:
Cartilage cushions your knees. It is largely made up of water. Hydration helps to maintain elasticity.
Listen to Your Body:
Joint sounds (popping or cracking) are common, but sharp pain is not – adjust accordingly.
What If Your Knee Pain Persists?
Even in the scenario where your knee pain persists after cutting bad habits, do not worry. There are several non-surgical pain management techniques that can help to lessen discomfort and restore function. Certain patient groups will benefit from injections, pain management techniques and minimally invasive procedures. These patients are usually those who have been diagnosed with osteoarthritis, have not responded to conservative measures, and are either not physically fit for surgery, not yet ready for surgery, or are still experiencing pain after having a surgery.
Simple genicular nerve blocks, visco-supplementation, genicular nerve radiofrequency ablation, and even pulsed radiofrequency of the knee joint are among the pain management techniques such patients can consider to treat their knee pain. However, only with careful patient selection and thorough evaluation by your pain specialist will these procedures be beneficial. Diagnostic blocks are usually offered before longer-lasting denervations are done for more profound pain relief.
Conclusion
It is not always a severe injury that causes knee pain. Joint wear and tear are frequently caused by everyday habits like extended sitting, poor posture, ignoring pain, wearing poor shoes and weak muscles. The good news is that you can take significant action to safeguard your knees and reduce pain by identifying these culprits early. PRIME
Author
You Might Also Like:
Chronic Pain Relief Without Surgery – Not TCM! by Dr Nivan Loganathan
Back Pain! No Gain? Tried Everything for Back Pain? by Dr Nivan Loganathan
Shouldering The Pain by Dr Nivan Loganathan
Defeating Cavities by Dr Raymond Lim
Healing Hands : Dialogue with A Doctor | Rapid Physiocare Managing Director and Senior Principal Physiotherapist Mr John Abraham
Leave A Comment