7 Everyday Habits That Can Make Knee Osteoarthritis Worse
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With knee osteoarthritis, it is often not one big event that makes the pain worse, but small habits that repeat every day. The good news: habits can be changed, usually without much effort. Here are seven common ones and what you can do instead. If you want to know which risk factors you can influence, read our article on risk factors for knee osteoarthritis.
1. Sitting still for hours
Cartilage has no blood vessels of its own and is nourished when the joint moves and is loaded and unloaded. Long hours without movement often mean a stiff, painful knee when you stand up. Try to get up and take a few steps roughly every half hour, or move your feet and knees while you sit. You will find more tips in our article on knee pain after sitting.
2. Doing too much on good days
When the knee feels better, it is tempting to catch up on everything at once: clean the whole house, go on a long hike or spend hours in the garden. The next day, the knee often pays for it. Spread demanding tasks over several days and take short breaks, even when you feel fine.
3. Worn-out or unsuitable shoes
Hard, flat shoes, worn-down heels or high heels change the way the load reaches your knee. For everyday life, choose soft, stable shoes with good cushioning, and check from time to time that they are not worn down on one side.
4. Skipping strength exercises
Strong thigh and hip muscles take load off the knee joint. Many people only walk and skip strengthening altogether. A few simple exercises done regularly, ideally the way a physiotherapist shows you, can make a noticeable difference over time.
5. Kneeling or squatting for a long time
Gardening, washing floors or looking for something low down near the floor often means kneeling or squatting for several minutes. Use a soft cushion or knee pad, a low stool or tools with a long handle, and change position often.
6. Carrying everything in one go
Heavy shopping in your hands, carrying heavy things up the stairs or a heavy bag on one shoulder all add load to the knees. Several lighter trips are kinder to the joint than one heavy one. A shopping trolley or a backpack spreads the weight better.
7. Ignoring the signals
If you grit your teeth and push through the pain, or rely only on painkillers to keep going, you may hide the warning signs. If the knee swells, feels warm or hurts more than usual for several days in a row, slow down and see a doctor. Our article on when knee pain is serious lists the signs to watch for.
Small changes, step by step
You do not have to change everything at once. Pick one or two habits from these seven and work on them for a while. When they feel natural, add the next one. Many people notice that these small changes together make everyday life noticeably easier for their knees.
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- soft, breathable bamboo, comfortable even in summer
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- wear it under your clothes during the day and in bed at night
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Note: this article is for information only and does not replace an examination by a doctor. If you have circulation problems or diabetes, or have recently had knee surgery, talk to your doctor before wearing compression.
