For those of us with knee pain caused by osteoarthritis, we know it’s no joke. But, did you know there are probably one or more habits in your daily routine that could be making your knee pain worse? Whether we realize it or not, there are likely many activities, routines, and even dietary preferences that contribute to osteoarthritis-related knee pain.
What causes knee pain associated with osteoarthritis?
Osteoarthritis is a degenerative disease of the articular cartilage that covers abutting bones in joints. In the knee joint, articular cartilage covers the lower end of the thigh bone (femur), the upper part of the shin bone (tibia), and the inner surface of the kneecap (patella).
Healthy articular cartilage enables bones to slide past each other smoothly. However, repetitive movements from sports, work, or general “wear and tear” cause the cartilage to degrade. This exposure of underlying bone increases friction, reduces joint space, and causes inflammation. Bone spurs (osteophytes) often develop, causing further pain and decreased range of motion.
Five Habits That Increase Knee Pain
1. Diet and Inflammation
Certain foods are incompatible with already inflamed joints.
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Avoid: Sugary foods, red meat, Omega-6 fatty acids, alcohol, and excess salt or MSG.
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Solutions: Incorporate anti-inflammatory foods like:
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Green leafy vegetables: Broccoli, cauliflower, and kale (rich in sulforaphane).
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Fresh fruits: Berries and grapes (contain anthocyanins).
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Fatty fish: Salmon and sardines (rich in Omega-3 fatty acids).
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2. Relaxing Too Much
Taking it “too easy” can be detrimental. A lack of movement reduces range of motion and increases stiffness.
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Solutions: Use short walks to keep joints limber.
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Balancing: Try to eventually balance on one leg for 30 seconds to increase hip and ankle stability.
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Ankle Circles: Healthy ankle mobility takes pressure off the knee joint.
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3. Carrying Excess Weight
The more weight load-bearing joints must endure, the more pain you will experience. Similarly, lifting objects that are too heavy “powering through the pain” is harmful.
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Solutions: Reducing proportions and gradual exercise can help. Always use a dolly or cart for heavy lifting.
4. Improper Footwear
Old or ill-fitting shoes (including high heels) alter your gait and mechanics.
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Solutions: Look for shoes with good arch support, a wide toe box, and ample cushioning. Custom orthopedic inserts can significantly reduce pressure.
5. Doing the Wrong Types of Exercises
Favored hobbies like gardening or improper squatting and lunging can cause strain if the form is incorrect.
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Solutions: Focus on stabilization exercises:
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Glute Bridges: Strong glutes stabilize the hip, which helps the knee.
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Step Ups/Downs: For controlled strength building.
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Retro Walking: Walking backwards can help develop underused muscles and has been shown to reduce knee pain effectively.
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Final Thoughts
Changing everyday activities can directly contribute to pain reduction. Always consult with a health professional before starting new routines to ensure they are safe for your specific condition.
StemX treats knee and joint pain using cutting-edge Regenerative Medicine. To schedule an appointment, call us at 858-228-4189.