March 29


Bad Habits That Make Your Knee Pain Worse

The physical discomfort of any kind can hamper all aspects of our daily living, especially if it gets in the way of basic movements such as walking or climbing stairs, etc. Sometimes, daily activities can seem challenging with limitations due to pain, particularly knee pain. You could be an athlete, a schoolkid, an office worker, or a senior adult—people of all ages can develop knee pain.

In this article, we will discuss some of the lifestyle choices that are responsible for this prolonged situation. Keep reading to learn more about what you might be doing to make your knee pain worse.

What Is Knee Pain?

Knee pain could be anything from muscle tightness or tendonitis to acute arthritis. It can be hard for you to determine the seriousness of the condition, which is why you should not delay getting to the root cause. It can lead to a nuisance and extreme exhaustion otherwise.

Many people live with chronic knee pain for years, according to WildHawk Physical Therapy Clinic, Asheville, North Carolina. There is excellent news for people who have been trying for a long time to get rid of their knee pain but have been unsuccessful. Physical therapy has gone a long way in recent years, and it can be a godsend for those suffering from knee pain.

It’s the quickest and safest approach to get back to your favorite hobbies and activities without the need for painkillers or surgery. So there’s no need to suffer in quiet, especially among the elderly.

There is also a misconception that only older people suffer from knee pain, which is probably why most people neglect it, thinking it will disappear on its own. Hate to break it to you—it doesn’t!

Signs and Symptoms

Let’s jump into some of the common signs and symptoms of knee pain.

Sprained Knee (Ligaments and/or Muscles) –

This usually happens due to a blow or unexpected twist on your knee. The symptoms of a sprained knee include pain, discomfort in moving around, and swelling.

Tendonitis –

This occurs when your tendons are overworked from too much activity or movement like running, jumping, or cycling. It results in inflammation of the tendons. It is a common symptom amongst athletic people in Asheville, North Carolina—particularly basketball players, sprinters, jumpers, or cyclists.

Another name for tendonitis is the jumper’s knee. It can also happen to people when they land with force, causing a knee sprain.

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    Torn cartilage

    This means trauma to the knee. Torn cartilage is a condition where you have torn the menisci—the pads of connective knee tissue. The menisci are responsible for grip and stability. This particular sign should not be ignored; it needs immediate medical attention.

    Cartilage tears can last for a long time. If you do not take proper measures like wearing a brace to protect your knee, it may require you to undergo surgery.


    The most common knee condition that many people suffer from is known as osteoarthritis, a type of arthritis. It usually happens due to aging. It is a degenerative process where the joint cartilage wears out over time. The prime cause of arthritis is excess pressure or stress on your knee joints due to being overweight or sustaining multiple injuries.

    Your knees begin to become inflamed, which gradually damages the cartilage.  In the following section, we will be discussing other types of arthritis that cause knee pain.

    Causes and Treatments

    The main reasons for knee pain mostly come down to aging and injuries. Other than these two, it can also arise from genetic conditions. Let’s look at them one by one to get to the root cause of your knee pain.


    Any injury that affects your ligaments, cartilage, bones, tendons, or the bursae (fluid-filled sacs) around your knee area can trigger knee pain. If you feel any unusual discomfort while walking or moving, you must visit your doctor to get it checked.

    Iliotibial Band Syndrome

    This occurs due to tissue stiffness or tightness. To be more precise, the tough band of tissue that stretches from the exterior of your hip to your knee is known as the iliotibial band. When this band starts to touch the outer thigh bone continuously, it causes tightness also known as iliotibial band syndrome.

    Dislocated Kneecap

    A dislocated kneecap, as the name suggests, occurs when the knee triangular bone slips toward the outside of your knee. The triangular bone is responsible for covering the patella (front of your knee). Anyone facing a kneecap dislocation will be able to visibly tell that it has been displaced. Therefore, you should immediately seek medical attention.

    Hip or Foot Pain

    If you are suffering from hip or foot pain, you may need to consider the way you walk or move around. This can be tricky; if you are not walking or sitting with a healthy back posture, it may trigger more pain due to additional pressure on your knee.

    We advise you to get a kneecap protector or a waist belt to hold your body in alignment. These are easily available at reputable physical therapy clinics in Asheville and its nearby areas such as Franklin, Morganton, Sylva, etc. But before you take any preventive measure, make sure your doctor has approved it.

    Rheumatoid Arthritis

    This is a very serious form of arthritis. In many cases it is genetic. Rheumatoid arthritis is often described as an autoimmune condition affecting all the joints in your body, not just your knees. It is a chronic disease that can stay forever unless you get proper medical care.


    Pseudogout and gout are not the same things, although they are often mistaken, due to similar symptoms. Pseudogout is a condition when your calcium crystals start to get stored in your joint fluid. Knees are very commonly affected by pseudogout, unlike gout.

    Septic Arthritis

    Septic arthritis is a situation when your knee joint gets infected and starts to swell with excruciating pain and redness. A very common symptom of this form of arthritis is fever. It is known to cause serious damage to the knee cartilage. If you have these symptoms, you must visit a doctor immediately.

    Risk Factors

    There are certain risk factors involved, depending on the signs and symptoms of your knee pain. Let’s look at some of them:

    Excess Weight

    This is sometimes the aftermath of knee injuries. People tend to limit their mobility due to constant pain. Their ordinary activities are halted until they feel better. During this time, many people start putting on weight. This can lead to further stress on knee joints or damage your joint cartilage.

    Lack of Muscle Flexibility or Strength

    Over time, the chances are that you are going to face deterioration in muscle strength and flexibility from prolonged knee pain. It can also increase your risk of severity. Muscle strength helps with our stability, and muscle flexibility allows us to move around with ease.

    This indicates that any knee pain, if not taken seriously, can have future and permanent discomfort.

    Certain Sports or Occupations

    If you are an athlete, construction worker, or someone whose job demands aggressive movements, you must take any uneasiness seriously. For such people, knee injuries can make physical movements difficult. Proper treatment and recovery must be allowed for you to return to physical exercise.

    For example, if you are a runner, continuous pounding of your knees while running and jogging can increase your risk of injury.

    Signs That You Are Worsening your Knee Pain

    This brings us to our last section and the main purpose of the article: the lifestyle habits that are causing your knee pain to get worse. Here’s our take on some preventive measures for you to tackle knee pain for better mobility.

    Lack of Movement

    If you’re an office worker or someone whose day-to-day life includes sitting for long hours, you must do something about it. You are unknowingly inviting knee pain due to lack of movement. Try to incorporate some physical exercise to get your muscles moving. Exercising regularly will help you build strong muscles, increase flexibility, and enhance blood circulation.

    All of these are required for you to be able to move around smoothly.

    If you are already suffering from serious pain, you should remember to use protective gear while exercising. Opt for low-impact exercises. No jumping or lunges can lead to further injuries. Walking downhill is a great way to activate your knee joints, too.

    Too Much Movement

    On the contrary, over-exercising or standing for too long can strain your knees. Too much physical activity can trigger discomfort for many people. Stretching for a prolonged time is not safe for people who are suffering from knee pain. Choose subtle movements of your quadriceps and hamstrings before you actively work out.

    It’s best to check with your doctor before you start to exercise in case you are unaware of your condition.


    Being overweight means you are constantly putting excess pressure on your knees. Most doctors will advise you to lose weight if you are suffering from arthritis or joint problems. Shedding weight can make a visible difference for you. Why don’t you start tweaking your diet for weight loss?

    Neglecting Treatment

    Not just for knee pain, but for any physical discomfort, this is the number one rule. Seek medical advice to be well-informed about your situation. The right treatment can only take place once you have identified what you are dealing with. If you delay going to the doctor, you might end up complicating your condition for no reason.

    Injuries can often mean internal bleeding and muscle and joint swelling, which is never a good sign. So just to be safe, contact your Asheville, North Carolina doctor for medical advice.


    To conclude, we want to mention that preventive measures are not always effective. Sometimes you can do everything but still, experience knee pain at some point in your life. Having said that, not all knee pain is severe. But even if it is minor, get it checked without delay.


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