Are These 6 Bad Habits Making Your Knee Pain Worse?

Nearly 20% of U.S. adults experience knee pain,[i] a condition that can become increasingly painful and even lead to joint damage and disability if left untreated.

While an injury can certainly cause you knee pain, so too can chronic wear on your kneecap that may cause cartilage to deteriorate. In the latter case, knee pain often starts out as a mild discomfort and then grows increasingly worse, often due to bad habits that worsen the underlying problem.

While all joints are vulnerable to injury and overuse conditions, the knee is particularly susceptible because it bears high levels of stress just from the activities of daily life. Because the joint moves not only back and forth, like a hinge, but also twists and rotates, it has even more room for injury to occur.

Knee pain can even be the result of a condition in your lower back, hip or ankle, as the pain can pass along your nerves to other locations in your body (known as referred pain).

If you’re already suffering from knee pain, be aware that the following common bad habits may be making your pain exponentially worse:

6. Ignoring the Inflammation Connection

On a foundational level, knee pain, like virtually all forms of pain, often has an underlying inflammatory cause. Even short-term overuse can set off an inflammatory cascade in your immune system, intended to “heal” the overworked area. If that inflammation persists on a low level, it can then contribute to the very pain it was originally intended to heal.

The inflammatory cascade can easily spiral out of control, along with its associated pain, especially if you continue on with habits that cause you knee pain to begin with. An anti-inflammatory diet, or natural anti-inflammatories like Heal-N-Soothe, can help you relieve this inflammation and pain.

5. Wearing High Heels

High-heeled shoes change the way you walk, putting additional stress on your knees. According to one study, wearing high heels increased the risk of joint degeneration and knee osteoarthritis.[ii] The higher the heel, the greater the risk of knee pain becomes.

4. Kneeling Without Padding

Do you enjoy gardening? Lay carpet? Scrub your kitchen floors on hands and knees? Play volleyball? Any activity that requires kneeling can make your pain worse, but doing so without kneepads will worsen pain and potentially cause further damage.

3. Continuing Activities That Cause You Pain

If you know that playing basketball or tennis leaves your knees in agony, you may need to take a break from the sport, or at least reduce it. The same goes for other activities, such as kneeling or climbing stairs. Taking a break from pain-causing activities will give your knee some time to rest and heal, while preventing further damage. Once the pain has subsided, you can resume the activity, ideally with some adaptations to prevent the pain from recurring.

2. Gaining Excess Weight

The more weight your joints have to carry, the greater the potential for damage, and related pain, becomes. Research shows that for every 2.2 pounds gained, pain scores increased by 1.9 points on a 500-point scale.[iii] Losing weight was associated with reduced knee pain, although avoiding weight gain in the first place may be even more important to protect your knees.

1. Getting Out of Shape

Even if you’re not overweight, if your muscles are weak or out of shape, your risk of knee injury and pain increases. It’s especially important to regularly strengthen your quadriceps and hamstrings, which help support your knees.

 

Filed Under: Knee Pain, Pain and Inflammation
Written By:

Jesse Cannone, CFT, CPRS, MFT Pain Relief Expert, Post Rehab Specialist

Jesse is the co-founder and visionary CEO of The Healthy Back Institute®, the world-leading source of natural back pain solutions. His mission as a former back pain sufferer is to help others live pain free without surgery and pharmaceuticals.

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4 thoughts on “Are These 6 Bad Habits Making Your Knee Pain Worse?”

  1. Emad Alomary says:

    Dear Sir/ Madam,
    I’m Emad from Baghdad,Iraq. It’s my pleasure and delight to let you know that your disseminated health information are so informative and useful not only for your American citizens but for the whole world. Thank you so much for setting up such helpful hints and advice. IT’S A REAL PREVENTATIVE GUIDANCE . I wish you ever success.

  2. Terry Poirier says:

    DO PRODUCTS LIKE OSTEOBIFLEX AND INSTAFLEX REALLY WORK FOR OSTEOARTHRITIS OF KNEE. I FIND THAT OTC PAIN PATCHES AND ASPIRIN COMBO WORK BETTER.

  3. Terry,

    Please understand that there is a difference between a supplement that provides the body with nutrients that can heal the body and a drug that just masks the pain. So the perception has to be different, a supplement can heal the pain and a drug can mask the pain, drugs work quickly and supplements take longer…

    However the longer you say on a drug that does nothing to help heal the body the longer the supplement will take to work simply because there is more damage or breakdown…

    So one suggestion is to consult your physician and ask if you can take both till the joint starts to feel better, then you can drop the drugs and keep up the supplements…

    Now it also depends on the quality and specific nutrients used on a joint supplement, we like Super Joint Support by Living Well… Super Joint Support, is a specific blend of Type II Collagen, Glucosamine, Chondroitin and MSM, designed to help the body stimulate Chondrocytes, the very cells that can regenerate joint cartilage.

    Further 72, trace minerals were added, for bone, joint and ligament support as well as support the body with a balanced approach to having the body be and function in a balanced state again allowing the body to heal its self.

    We added Vitamin K2, D3, and B12 , as co-factors to the Minerals and the Collagen to help them work even better, and finally we added a natural analgesic in the form of White Willow Bark to help the body deal with pain as well as ALA for nerve based pain.

    https://secure.losethebackpain.com/products/super-joint-support/5/sp-super-joint-support

    And like anything, educating your self is the key, all the best

    Steve HBI Staff

  4. Terry Poirier says:

    WHAT’S YOUR FEELING ON KNOX GELATIN. I WAS SO HOPING THE OLD WIVES’ TALE WAS TRUE REGARDING JOINT PAIN. FOR ME IT HAD A LAXATIVE EFFECT. I THINK I USUALLY PUT IN TEA IN THE A.M. WOULD THIS NOT HAPPEN IF I TOOK WITH FOOD? MY DR. KEEPS TRYING TO GIVE ME TRAMADOL. NO THANKS. I’VE TAKEN BEFORE FOR ANOTHER ISSUE AND I HATED IT. PLUS NOW THEY ARE SAYING HOW HARD IT IS TO WITHDRAW FROM IT. I’M NOT GOING THE OPIATE ROUTE CONSIDERING THE NEWS LATELY ON OPIATES. HOW SUCCESSFUL IS SYNVISC INJECTIONS EVERY SIX MONTHS?

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