3 Mistakes That Can Wear Your Knees Out Faster

Movement is good for the knees. But the way you move makes a big difference. Many knee problems do not come from activity itself, but from a few common mistakes that add up over time. The good news: all three can be corrected. If you want to understand why movement does not simply "use up" a knee, read our article on what wear and tear really means.

Mistake 1: Too much, too soon

A new year, a new resolution: suddenly you walk long distances every day, start running or go on a long hike without any preparation. Muscles, tendons and cartilage need time to get used to a new load. If the load rises faster than the knee can adapt, irritation and pain often follow.

Better: increase the duration or intensity of an activity gradually, and keep easier days in between. If the knee aches a little but settles by the next day, that is usually fine. If the pain lasts longer or swelling appears, it is a sign to slow down a little.

Mistake 2: Forgetting the hips and feet

The knee sits between the hip and the foot, and it often pays for problems on both sides. Weak hip muscles can let the knee drift inward when you walk, climb stairs or squat. Feet that roll inward strongly or shoes without support can have a similar effect.

Better: do not only strengthen the thighs, but also the muscles on the side of the hip and the buttocks. Simple exercises such as leg raises lying on your side or a gentle bridge are a good start. Wear stable shoes, and have a specialist look at your feet if you notice that your shoes wear out unevenly.

Mistake 3: Moving in a way that strains the knee

Some movements put more strain on the knee than necessary:

• squatting or bending with the knees collapsing inward,
• landing stiff-legged after a jump or a step down from a high step,
• twisting the body while the foot stays firmly on the ground,
• climbing stairs by stepping up with the painful leg first.

Better: when squatting, keep your knees in line with your toes and push your hips back as if sitting down on a chair. Land softly with slightly bent knees. Turn with your whole feet instead of twisting on a planted foot. Going up, step first with the stronger leg; going down, step first with the painful one. You will find more tips in our articles on knee pain on stairs and knee pain when bending or squatting.

Small corrections, big difference

None of these changes takes much time. Together, though, they can make every walk, every staircase and every workout a little easier on the knees. If you are not sure whether you are doing an exercise correctly, a physiotherapist can look at your technique and give you advice. And if your knee already hurts often, our article on risk factors for knee osteoarthritis shows which other factors you can influence.

A sleeve you will actually wear

The best sleeve is the one that does not end up in a drawer. The KeenTrove Bamboo Knee Sleeve is made for exactly that:

• soft, breathable bamboo, comfortable even in summer
• fits snugly but does not dig in behind the knee
• does not lock the knee, so you move naturally
• wear it under your clothes during the day and in bed at night

With 60 days to get your money back, you have nothing to lose.

See the bamboo knee sleeve →

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.