3 Things You Could Be Doing That Make Knee Pain Worse

Have you ever experienced knee pain?

The kind that slows you down in life, bothers you when you walk up and down the stairs, hurts every time you bend down, aches when you sit, and generally leaves you feeling frustrated wondering when it’s finally going to disappear…

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

Painful knees are one of the most common things we see people living with at AID Performance Physical Therapy.  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.

However, 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 dress 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.  Custom inserts (like Orthotics) are perfect for offering more comfort and support needed in 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 ‘gossip’ that surrounds knee pain, but the fact is… you and I were not designed to sit. It goes against every basic, fundamental rule of the way we originally evolved as humans.

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 while you are at it keep them moving as well.

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 binge watching your favorite TV show 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 getting hands-on specialized treatment.

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

If you’d like some easy, actionable tips you can use now to start easing your knee pain, click here to download my free knee pain guide: https://aidperformancept.com/knee-pain/

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Andrew Dombek, PT, MSPT, CMTPT, CGFI

Owner and Founder at AID Performance Physical Therapy

Andrew Dombek is a nationally known Physical Therapist and founder of Northern Virginia's Leading Private Physical Therapy Specialist for athletes in their teens,30s, 40sand 50s, who want to keep healthy and active.

You might know Andrew from his early days working in downtown Washington D.C. where he was one of the former physical therapist for the finest athletes and performers in town performing at the Kennedy Center, in shows like Aida (The Timeless Love Story), The Producers, and the Washington Ballet.

Andrew (having been through many injuries throughout out his life), is a rare expert in understanding the psyche of returning to your sport after injury. Helping people stay active and giving back to his community are his passions. These characteristics have helped Andrew become an expert Physical Therapist and his Clinic to become the fastest growing PT clinic in Loudoun County.Over the last several yearshas become the premier physical therapy practice for runners in Northern, Virginia.Where the local running groups like the Ashburn Chapter of Mom's Run This Town as well as the high schools in his area like Broad Runand Briar Woods have retained AID Performance Physical Therapy for treating their runners and athletes.

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