5 Everyday Habits That Could Be Making Your Knee Pain Worse

Knee pain isn’t always caused by a big injury. Often, it builds up over time thanks to little things we do each day without realising. These habits can put extra pressure on your knees, leading to stiffness, swelling, or that nagging ache you just can’t shake.

If you want to keep your knees healthy and mobile, here are five common culprits to watch out for – and what you can do instead.

1. Wearing Worn-Out Shoes

Your shoes are the foundation for every step you take. If they’re worn down, lack cushioning, or don’t support your feet properly, your knees can pay the price.

What to do: Choose well-fitting shoes with good support, and replace them regularly – especially if you walk or run often. Our podiatry team can assess your footwear and recommend styles that protect your knees.

2. Sitting for Long Periods

Spending hours in one position can cause your leg muscles to weaken and tighten, making your knees feel stiff when you finally stand up.

What to do: Aim to get up and move every 30–60 minutes. Even a short walk or stretch can help keep your joints lubricated and your muscles active.

3. Skipping Warm-Ups and Cool-Downs

Jumping straight into exercise without warming up puts extra strain on your knees, and not cooling down afterwards can leave them tight and sore.

What to do: Spend 5–10 minutes warming up before activity and stretching gently afterwards. Your knees will thank you.

4. Carrying Extra Weight

Extra weight means extra load on your knee joints – sometimes several times your body weight with each step. Over time, this can speed up wear and tear.

What to do: If weight is a factor, focus on small, sustainable lifestyle changes. Even losing a few pounds can make a big difference to your knees.

5. Ignoring Foot and Ankle Problems

Issues like flat feet, poor alignment, or ankle instability can all change the way your knees move and take pressure.

What to do: Get your feet and walking pattern checked. At Prime Foot Clinic, we offer biomechanical assessments and custom orthotics to improve alignment and reduce knee strain.

How We Can Help

At Prime Foot Clinic, we don’t just treat foot pain – we look at the bigger picture. By improving your foot and leg mechanics, we can take pressure off your knees, reduce pain, and help you move more comfortably.

If your knees are bothering you, don’t wait for it to get worse. The sooner we spot and change those harmful habits, the better your joints will feel.

Ready to give your knees a break?
Book an appointment at our Ramsbottom, Prestwich, or Denton clinic today and take the first step towards happier, healthier knees.