Bad Habits That Could Be Making Your Knee Pain Worse

About 25% of American adults experience frequent knee pain due to injury, arthritis, or overuse. Most cases are mild and can be managed with at-home treatments and activity changes. However, certain daily habits may make your symptoms worse.

That’s why at Preserve Physical Therapy in The Woodlands and Magnolia, Texas, physical therapist Rupal Mehta, PT, MS, DPT, PhD, regularly counsels patients on knee pain. 

Read on to discover common habits that can worsen symptoms and what to do about them.

Bad habit #1: Ignoring the pain

Many people with frequent knee pain try to push through it or ignore it. This is understandable, as no one wants to be sidelined. However, it can have unintended consequences. If you don’t give your knee time to rest, the injury may worsen, affect your mobility, or lead to chronic pain.

When knee pain strikes, take it easy and give your body time to heal. If over-the-counter anti-inflammatory medication, ice, and rest don’t provide relief within a couple of days, don’t wait to schedule an evaluation.

Bad habit #2: Sitting too much

Resting your knee during periods of pain is important. However, resting too long can have negative effects. If you don’t stay somewhat mobile, the muscles that support your knees, including your quads and hamstrings, can weaken and increase the risk of strain and joint stress.

Don’t feel like you have to do an intense workout. Instead, set aside 30-60 minutes each day to take a walk or do another type of light exercise. Likewise, if you work at a desk, take frequent breaks to stand up and stretch.

Bad habit #3: Wearing the wrong shoes

Your shoes affect your balance and walking pattern. Wearing high heels or sneakers with worn-down soles can throw off knee alignment, reduce shock absorption, and increase your risk of falls or other injuries.

To reduce these risks, wear shoes with plenty of cushioning and proper arch support. You should also replace any workout shoes every 300-500 miles to ensure they continue providing support and shock absorption.

Bad habit #4: Skipping strength and flexibility training

The saying “use it or lose it” is particularly relevant when it comes to managing knee pain. Strong muscles help stabilize and protect your knee joint, whereas weak muscles can make it less stable and more vulnerable to injury. 

Flexibility is important because it can help reduce stiffness and take stress off your knees.

Make sure your workout routine includes low-impact exercises that support strength and flexibility. That might mean using resistance bands, cycling, or swimming to keep your knee joints healthy and ready for movement.

Schedule a knee pain evaluation

Knee pain is a common complaint, but a custom treatment plan can protect your joints and prevent the issue from becoming chronic. 

Contact us today to see how sports medicine and simple lifestyle changes can keep your knees mobile, pain-free, and ready for the activities you enjoy. Call (832) 510-3967 or book online.