According to the Huffington Post, a study from Gallup-Healthways found that 26 percent of American adults suffer from a leg or knee condition. One-third of those in their mid-50s and older suffer from chronic knee and leg pain.
One of the reasons for this is osteoarthritis (OA). In fact, the Centers for Disease Control and Prevention (CDC) say that nearly 50 percent of people develop symptomatic OA of the knee by the time they reach 85. Two out of three people who are obese may develop symptomatic knee OA during their lifetime.
Unfortunately, OA isn’t the only thing that causes knee problems. If you are looking to prevent knee pain, check out these six habits that can make knee problems worse.
1. Being Overweight
While you can still be absolutely stunning if you are overweight, weight can affect your knees. According to WebMD, each pound of body weight that you carry equates to five pounds of weight on your knees. As a result, any excess weight can put a lot of strain on joints. Plus, being overweight increases your risk of symptomatic osteoarthritis of the knee.
The most frustrating thing is that this can make it tough to exercise, making it even tougher to shed unwanted pounds. "If your knees hurt, it's harder to lose weight through exercise,” sports medicine specialist Jordan Metzl, MD, tells WebMD. To avoid pain, Metzl recommends knee-friendly activities like riding a stationary bike. Brisk walking is also a good option.
2. Running
That unforgettable runner’s high feels rewarding. However, running can cause something known as runner’s knee.
According to Runner’s World, patellofemoral pain syndrome (PFPS), also known as runner’s knee, affects many runners. This happens when the kneecap becomes irritated. Consequently, runners can experience either sharp or dull pain. This pain can be chronic or acute and may even go away during a run, but it tends to recur later.
Runner’s World says that runner’s knee is often a result of under-conditioned quadriceps and tight hamstrings. To avoid this injury, experts suggest adding strength training to your exercise routine to strengthen the quadriceps. Stretching also can help loosen tight hamstrings.
Further, consider running on surfaces that put less stress on the knee. And don’t increase mileage too fast. Runner’s World suggests adding less than 10 percent distance per week.
Also, put some effort into finding that perfect pair of running shoes. Go to a specialized running store. These stores can fit you for shoes that reflect both foot type and gait. And if your knees do hurt, try not to run as far. This will put less stress on the knee, which will allow it to heal faster. Finally, engage in smaller strides when running uphill.
3. The Wrong Shoes
Cute shoes are one of the greatest things since sliced bread. However, that perfectly adorable find just may be bad for your knees.
“It’s been shown that the kind of shoes you wear can impact the load put on the knee joints, making knee pain better or worse,” Steven Stuchin, MD, tells Web MD.
To combat this, Stuchin suggests looking for shoes that provide cushioning. “It’s a little like walking on pillows,” Stuchin tells WebMD. “Shoes with good cushioning can absorb the impact of the foot hitting the ground, preventing much of the shock from ever getting to the knees.” Specialized shoe inserts can offer more comfort.
And watch it with the heels. Stuchin says that wearing high heels can put force on the kneecap, which can lead to pain. If you do choose to wear heels, save them for special occasions.
4. Not Sleeping Enough
Research shows that sleep and knee pain just may be a team. According to Psych Central, one study found that found that poor sleep habits can increase sensitivity to pain in those with knee osteoarthritis.
“Our study is the largest and most comprehensive examination of the relationship between sleep disturbance, catastrophizing and central sensitization in knee OA,” says lead author Claudia Campbell, Ph.D.
In the study, more than 200 subjects were placed in four different groups. Nearly three-quarters of those involved were women. Researchers concluded that those with both osteoarthritis of the knee and sleep issues had the greatest degree of central sensitization.
5. Not Doing Anything About Knee Pain
When it comes to knee pain, it’s easy to ignore it. However, this is one of the worst things you can do for your knees.
Yes, we all get aches and pains. But you’ve got to make an effort to know when pain actually signals a health issue. "Knowing when you can and can't ignore pain is key,” Metzl told Web MD.
He says that the time to see a doctor comes when pain limits normal activities. "If your body is sending you signals, you need to listen to them. If they persist, you need to have it checked out,” he says.
6. Overuse
Overusing the knee can lead to knee injuries and pain. According to the University of Illinois McKinley Health Center, these types of injuries are reflected in pain in the front or sides of the knee joint. Pain usually develops slowly if you haven’t injured yourself in an obvious way.
To avoid overuse of the knee, the McKinley Health Center suggests starting conditioning exercises a month to a month and a half before beginning a sport season or vigorous exercise program. That said, you may need to condition for a longer period.
Start slowly if you are involved in a sport and keep play time down to an hour until you build up endurance. For other activities, like running or biking, build up your time by no more than 10 percent a week.
Replace shoes when wear and tear is present. Generally, this is either twice a year or every 400 to 600 miles. Make it a point to warm up by stretching and doing activities that will slowly increase heart rate and body temperature. This means preparing three things for the workout: the heart, lungs and muscles. Once your workout is complete, don’t forget to cool down.