5 Ways You’re Killing Your Knees

Your knees take on stress every day. In fact, this highly vulnerable and complex joint is highly susceptible to injury. Whether you’re a trained athlete or an occasional outdoor enthusiast, there are things you should know about protecting your knees from undue stress and strain to protect against knee injuries. If you find yourself doing any of the following, you’re likely not doing your knees any favors.

1. Being Overweight
   This is perhaps the number one reason for knee pain. Extra body weight adds stress to your knees and ups your chances of developing osteoarthritis, a type of arthritis that’s known to wear away the cartilage in your knee.
2. Dismissing Pain
   It can be difficult to pinpoint exactly the type of pain you’re feeling, whether it’s general achiness or something more concerning. If the pain you experience is getting in the way of your ability to do a typical activity normally, it’s a good idea to see your doctor.
3. Overexertion
   Don’t overdo it when you work out. This can put undue pressure on your knee joints and increase your likelihood of an injury. Instead, slowly increase the intensity and duration of your workout to help your body adjust in an appropriate amount of time.
4. Bouncing Back Too Soon
   If you’ve recently had a knee injury, it’s critical that you give it the time necessary to recuperate afterward. How long you need to fully recover depends on the extent of the damage, but it typically ranges from a couple of weeks to a few months. Heed your doctor’s advice to make sure you’re giving your knee all the time it needs to heal properly.
5. Neglecting Surrounding Knee Muscles
   The muscles adjacent to the knee are just as important to overall knee health. If they’re weak and inflexible, your chance of a knee injury increases. A good way to strengthen these muscles is by stretching, as well as doing knee extensions, leg presses and hamstring curls.

Frequently asked questions

What puts the most stress on your knees?

Excess body weight is the largest and most modifiable source of knee stress, because the force through the knee is several times body weight during walking and stairs. Reducing weight lowers that multiplied load with every step you take.

Are squats and lunges bad for your knees?

No, when performed with good form they strengthen the muscles that protect the knee. Pain usually comes from excessive depth, poor alignment or adding load too quickly rather than from the movement itself.

Does sitting for long periods hurt your knees?

Prolonged sitting stiffens the joint and weakens the muscles that support it, which often shows up as pain when you stand. Regular movement breaks keep the joint lubricated and the supporting muscles active.

Should I keep exercising if my knee hurts?

Mild discomfort that settles quickly is usually acceptable, but pain that worsens during activity, causes swelling or persists the next day is a signal to stop and get evaluated. Pushing through that pattern tends to turn a small problem into a larger one.

Can knee damage be reversed?

Cartilage does not grow back on its own, so established damage cannot be undone, but its progression can often be slowed considerably. Weight management, targeted strengthening and appropriate treatment can preserve function for years.

Reviewed by Dr. Richard Scheinberg, MD, a board-certified orthopedic surgeon in Santa Barbara with 40 years of surgical experience.