3 Things That Could Be Making Your Knee Pain Worse

Have you ever experienced knee pain?- The kind that slows you down in life, shoots when you walk up and down the stairs, hurts every time you bend down, aches when you sit, and just generally leaves you feeling frustrated wondering when it’s finally going to wear off…

If that sounds like you, you’re not alone.

Painful knees are one of the most common things we see people living with at the Functional Advantage. And a lot of people get frustrated because they don’t understand WHY it’s happening to them.

Some people think knee pain is just a part of ‘getting old’, because a friend or close family member told them it happens to everyone.

Some people think knee pain is one of those things that comes and goes, hoping it’ll magically disappear one day when they wake up… (but it ends up staying longer, and sometimes gets worse).

The sudden onset of knee pain can be confusing. Sometimes it happens because of a nasty fall or a movement you did that set it off.

But more often than not we see people suffering with knee pain because of everyday habits we do without even realizing.

Maybe these habits are making your knee pain worse too?

Here’s 3 of the most common bad habits we see people doing…

Wearing The Wrong Shoes

It’s sad but true, your favorite pair of heels, or dress shoes, could be causing your knee pain (and making it worse).

High heels change the way you walk, as do other shoes that are too tight, placing additional stress on your knees.

To combat this, wear shoes with cushioning. Shoes with good cushioning can absorb the impact of your foot hitting the ground, preventing the shock from getting to your knees. Specialized inserts (like Orthotics) are perfect for offering more comfort and protecting your knees.

And about high heels, you don’t have to give them up altogether, save them for special occasions instead.

Sitting With Your Legs Bent

There’s so much false information that surrounds knee pain, but this is fact… you and I were not designed to sit. It goes against every basic, fundamental rule of the way our bodies are designed. 

When you sit at a desk, or in a chair with your knees bent underneath, you’re stretching ligaments and muscles and placing your knee in a position that is un-natural – and a position knees really aren’t built to be in for too long.

Limit the amount of time you sit with your knees bent, and keep them out straight for as long as possible – and keep them moving too.

Taking It Easy (A Little Too Easy)

A lot of people we see think ‘rest’ is the solution to getting rid of knee pain. But when you’re told to ‘rest’, rest doesn’t mean laying on the sofa watching your favorite TV series back to back all day long. It means not doing ‘too much’.

I’m not saying rest isn’t important – it is! The problem with too much rest is that it makes your joints tight and stiff. Try to do low-impact exercises that don’t put too much strain on your knees.

You could go swimming, enjoy a light walk, yoga, go for a cycle – all of these exercises are great for fitness and for your knees.

Are you doing any of these three things?

If your answer is ‘yes’, putting an end to these three habits today will help ease your knee pain, and stop it from getting any worse than it needs to be.

There’s obviously so much more you can do too – like do exercises which have been tailored for you, and your knee pain, by a Physical Therapist, and get hands-on specialist treatment.

But these are the fundamentals. If you apply them daily, you’ll feel a huge difference.

If you are interested in doing more for your knee pain - request a free 20-minute consultation with one of our Physical Therapists. Click here to fill out a short form and we will get back to you ASAP. 

OR you can download our FREE knee pain guide, with more tips to ease your knee pain. Click here to get your free copy sent right to your email.