knee

Bad Habits That Could Be Making Your Knee Pain Worse

6 minutes, 21 seconds Read

Knee pain can affect anyone at any age. It can occur due to arthritis, an injury, or another underlying condition. However, in any case, it makes everyday tasks challenging. But, there are certain habits that could potentially make your knee pain worse.

This article talks about habits that can worsen knee pain. We will also shed light on types of knee pain. Furthermore, we will discuss how consulting a knee pain specialist can help alleviate your discomfort.

Types of Knee Pain

Before we look at the habits that can worsen knee pain, it’s important to understand the various types of knee pain that individuals may experience:

Osteoarthritis-Related Knee Pain

One of the leading reasons for knee pain is osteoarthritis. It is a degenerative joint disease that occurs when the protective cartilage around the bones wears down over time. This can cause pain, swelling, and stiffness in the knee joints.

Patellofemoral Pain Syndrome (PFPS)

PFPS is also called ” runner’s knee.” It causes pain on the front side of the knee. Activities that involve repetitive bending of the knee, such as running, cycling, or squatting, can trigger PFPS.

Rheumatoid Arthritis-Induced Knee Pain

Rheumatoid arthritis is an autoimmune disorder that can be a reason for knee pain. It causes inflammation in the joint lining, which causes swelling and pain. It can also cause joint damage.

Meniscus Tears

Meniscus tears are common injuries that become a cause of pain in the knee. These stretchy discs serve as the knee joint’s shock absorbers, and violent twisting motions may damage them.

Now that we have an understanding of the different types of knee pain, let’s explore the habits that could aggravate these conditions.

Bad Habits That Worsen Knee Pain

Ignoring Your Body’s Signals

One common mistake individuals make is ignoring the early warning signs of knee pain. That is why pushing through discomfort during physical activities or assuming that the pain will resolve on its own can lead to the worsening of the condition. It’s important to consider your body’s signals and visit a knee specialist right away if you feel pain in the knee.

Overexertion and Lack of Rest

Engaging in high-impact sports or repetitive activities without adequate rest can put excessive strain on your knee joints. Over time, it can cause inflammation and pain. It’s essential to balance physical activity with rest and recovery.

Poor Posture and Body Mechanics

Maintaining proper posture and body mechanics is essential for preventing knee pain. Slouching and poor body posture can misalign your knee joint and lead to discomfort. Consulting with a physical therapist or an ergonomic specialist can help improve your posture and reduce knee pain.

Neglecting Weight Management

Excess body weight puts strain on the knee joints. If you are overweight, losing weight will help you experience less strain on your knees and give you relief from knee pain. A knee pain specialist in New Jersey can help you effectively lose weight.

Skipping Strength Training

Weak muscles around the knee joint can contribute to instability and pain. Incorporating strength training exercises that target the quadriceps, hamstrings, and calf muscles can help provide better support to the knee joint. A fitness trainer can likely help you with a personalized training program.

Wearing Inappropriate Footwear

The shoes you wear play a crucial role in knee health. Shoes without proper arch support and cushioning can make knee pain worse. Invest in footwear that is designed for your specific needs and consider custom orthotics if recommended by a specialist.

Neglecting Physical Therapy

Physical therapy is a valuable resource for individuals with knee pain. Neglecting to attend physical therapy sessions or not following through with prescribed exercises can hinder your recovery. Working closely with a physical therapist can help improve your knee’s strength, flexibility, and overall function.

Self-Medicating Excessively

While over-the-counter pain relievers can provide temporary relief, relying on them excessively without addressing the underlying cause of your knee pain is not advisable. Consult a knee pain specialist like Dr Abbasi North Brunswick NJ, to determine the most appropriate treatment plan, which may include medications, injections, or other interventions.

Ignoring the Benefits of Assistive Devices

If you have knee pain, using assistive devices like knee braces or canes can help reduce stress on the affected joint. Don’t hesitate to explore these options with your healthcare provider to improve your mobility and comfort.

Maintaining Knee Health for the Long Term

In addition to seeking professional help from a knee pain specialist, there are several proactive steps you can take to maintain knee health and prevent future pain:

Regular Exercise

Low-impact workouts, such as yoga or cycling, can help strengthen the knee joint muscles without placing them under undue strain. These activities help improve joint flexibility and joint health overall.

Maintain a Healthy Weight

As mentioned earlier, excess body weight increases the stress on the knees. If you maintain a healthy weight according to your BMI, it can significantly reduce the risk of developing knee pain or exacerbating an existing condition.

Proper Nutrition

A balanced diet rich in nutrients like calcium and vitamin D is vital to keep bones and joints strong. Moreover, omega-3 fatty acids can help lessen inflammation, potentially easing knee pain.

Avoid Prolonged Immobility

Sitting or standing in the same position for a prolonged time can cause the knees to become stiff. To prevent this, walk around after every few minutes.

Wear Protective Gear

If you engage in high-impact activities or sports, consider using protective gear like knee braces or pads to reduce the risk of injury and minimize the impact on your knee joints.

Stay Attentive to Body Signals

Our body gives warning signals in case of a problem. If you feel discomfort or pain in your knees, pay attention to it, and don’t ignore these warning signs. In case of persistent knee pain, seek professional guidance from a knee pain specialist.

How a Knee Pain Specialist in New Jersey Can Help

If you’re experiencing persistent knee pain and the above habits resonate with your lifestyle, it’s time to seek help from a knee pain specialist in New Jersey. They are trained to diagnose knee conditions, providing you with tailored solutions to alleviate your discomfort.

Accurate Diagnosis

A knee pain specialist at a trusted pain management center like New Jersey Pain, Spine, and Sports Associates will begin by conducting a thorough evaluation of your knee. It may include physical examinations and imaging tests such as MRI scans. A correct diagnosis is the first step to finding relief from knee pain.

Personalized Treatment Plans

Once the specialist diagnoses the cause of your knee pain, they will create a personalized treatment plan. To deal with the underlying source of your pain, this strategy could use a variety of modalities, including prescription drugs, physical therapy, and non-invasive techniques.

Rehabilitation and Physical Therapy

Physical therapists, often working closely with knee pain specialists, play a vital role in the rehabilitation process. They will guide you through specific exercises and techniques that improve joint flexibility and strengthen the knees.

Minimally Invasive Procedures

Minimally invasive methods to relieve knee pain may be advised depending on the circumstances and the seriousness of the situation. These procedures, such as arthroscopy or injections, can provide relief in less time.

End Word

Knee pain can affect your daily life significantly. However, by recognizing and addressing the bad habits that could be making your knee pain worse, you can take proactive steps toward improving your quality of life.

Consulting with a knee pain specialist in New Jersey is a crucial step in finding effective solutions to alleviate your knee pain and regain your mobility and comfort. Prioritize your knee health by taking action today.

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