Bad Habits That May Be Contributing to Your Knee Pain

Bad Habits That May Be Contributing to Your Knee Pain: Chris Boone, MD: Orthopedic Surgeon

You can develop knee pain at any age for a variety of reasons. While it’s common to experience acute injuries like tears and broken bones, you can also end up with knee pain because of medical conditions, like rheumatoid arthritis and infections. Your knees also take a beating daily, leading to overuse and degenerative issues, like osteoarthritis.

While you can’t always prevent knee pain from developing, several things can put additional stress on these joints and trigger your symptoms. Dr. Christopher R. Boone in Bellevue, Washington, recommends ditching these bad habits to protect your knees and reduce your chances of pain.

Carrying excess weight

Being overweight is a surefire way to put added stress on your knees. When you’re overweight, each extra pound puts up to 3 pounds of added pressure on your knees when you walk. If you run, it more than triples. This added stress on your joints significantly increases your chances of having osteoarthritis and can even accelerate the degeneration of cartilage in your knees. Your cartilage is the protective tissue cushioning your joints that enables smooth and comfortable movement. However, when overweight men and women lost an average of 11 pounds, they reduced their risk of osteoarthritis by half.

Skipping the gym

Exercise is a crucial component when it comes to maintaining healthy knees because it keeps your muscles, bones, and connective tissue strong. At the same time, you should avoid putting repetitive strain on your joints. To protect your knees, Dr. Boone recommends participating in daily forms of moderate exercise that build strength, stamina, and flexibility. Great low impact activities often include walking, biking, swimming, yoga, and strength training. And, don’t forget to spend 5 to 10 minutes warming up and cooling down before and after the activity.

If you currently have pain, Dr. Boone can determine if exercise is safe for your knees and make suggestions tailored to your specific injury and symptoms.

Practising poor posture

Believe it or not, your mom was right about standing up straight. When it comes to your knees, it’s essential to have your muscles, ligaments, and joints properly aligned to avoid unnecessary strain.

Avoid knee pain by keeping your:

  • Back straight and avoid slouching
  • Knees slightly bent, never locked
  • Abdominal muscles engaged
  • Head centred over your body
  • Weight distributed evenly between your feet

You can also protect your knees by practising proper biomechanics while walking, running, lifting, and sitting.

Wearing the wrong shoes

Think those high heels or flip-flops are making a fashion statement? Wearing the wrong shoes can also put unwanted stress on your knee joints. To ensure proper weight distribution throughout your body, focus on wearing high-quality shoes that support your feet during physical activity, and address any anatomical considerations. Common issues that can lead to knee pain include flat or rigid arches, overpronation or supination foot rotation, and bowed legs. You can also get orthotic inserts to wear inside your shoes that address many issues and relieve pressure on your knees.

To learn more about knee pain or to find treatment, contact Chris Boone, MD, in Bellevue, Washington, by calling or booking an appointment online today.

Stay informed

Most Recent Posts

Sacroiliac Joint

Understanding Sacroiliac Joint Fusion: What You Need to Know

The sacroiliac joint is the joint that connects the hip bones that make up the pelvis to the sacrum. Although this joint is a low-motion joint, it acts as a shock absorber between the torso and the lower body. Dysfunctions affecting this joint can result in lower pain in the lower back, groin, pelvic region and hip. They can also result in inflammation and stiffness of the joint.
Arthroscopy

Everything You Need to Know About Arthroscopy

Are you experiencing knee problems? You may have been referred to an orthopedic surgeon for arthroscopy and may be wondering ‘what is arthroscopic surgery?’ Arthroscopic surgery is a procedure used to diagnose as well as to treat joint problems. The procedure involves the insertion of a narrow tube into the joint through a small incision.
Orthopedic Surgery

Recovery Tips After Orthopedic Surgery: A Comprehensive Guide

Orthopedic surgery can be life-changing. It can help to restore strength and mobility following a debilitating injury or chronic condition. It may be the only answer to alleviating pain and improving your quality of life. However, you can only truly benefit from the surgical procedure if your body recovers properly. Below, we discuss our top tips for post orthopedic surgery care and recovery to help you avoid complications and get the maximum benefits from the procedure.