5 Everyday Habits That Might Be Making Your Knee Pain Worse

Knee pain has a sneaky way of creeping into your day. One minute you're feeling fine, the next you're rubbing your knee after a walk or wondering why it aches after a day at your desk.

Sometimes, it’s not a big injury causing the issue—it’s the little things you do every day without even realising.

Let’s shine a light on 5 common habits that could be putting more stress on your knees than they need.

1. Sitting for Too Long (Yes, Even on the Comfy Couch)

We all love a good sit-down, but when you stay in the same position for too long—especially with bent knees—it can make your joints stiff and unhappy.

Think of it like this: your knees are built to move. When they stay stuck in one position (like at your desk, in the car, or watching TV), the muscles and joints can tighten up, and you might notice more aches when you do finally get up.

Try this:
Set a timer to get up and move every 30–60 minutes. A short walk around the house or a few knee bends can do wonders.

2. Wearing Flat or Unsupportive Shoes

Those worn-out runners or slick-soled flats might be doing your knees a disservice. Without proper support, your feet and ankles can roll or wobble, which throws off how your whole leg moves—and your knees cop the stress.

Even a slight misalignment, repeated over time, can lead to pain.

Try this:
Choose shoes with good arch support and cushioning, especially if you're on your feet a lot. Not sure what’s best? A physio can help you figure out what works for your body.

3. Skipping Warm-Ups Before Exercise

Jumping straight into a workout—especially something like running, HIIT, or sport—without warming up can shock your joints. Cold muscles don’t absorb impact as well, which means your knees might take on more of the load.

Try this:
Before you exercise, do 5–10 minutes of gentle movement: leg swings, bodyweight squats, or a brisk walk. Think of it as “waking up” your knees for action.

4. Climbing Stairs Without Thinking About It

Yep, even stairs can be a sneaky stressor. If you're rushing or not using your muscles properly, your knees can take the brunt of the work.

People often rely too much on their knees and not enough on their glutes (the muscles in your bum), which leads to strain over time.

Try this:
When climbing stairs, push through your heel and use your glutes to help lift you up. A bit of awareness goes a long way.

5. Ignoring Small Aches and Hoping They’ll Go Away

This one’s easy to do. You feel a bit of discomfort, tell yourself it’s nothing, and carry on. But small, repeated stress without support can turn a minor niggle into something more persistent.

Pain is your body’s way of waving a little red flag. Don’t ignore it.

Try this:
If knee pain is sticking around for more than a few days or keeps coming back, it’s worth getting it looked at. A physio can help you catch small problems before they grow into bigger ones.

One Small Change Can Make a Big Difference

You don’t need to overhaul your life to start feeling better. Often, it’s about tweaking the little things—your shoes, your sitting habits, how you move through your day.

And if you’re not sure what’s causing your knee pain? That’s what we’re here for.

At Southside Physiotherapy, we’ll help you understand what’s going on and guide you through simple steps to get you moving comfortably again.