Daily Habits That Cause Sore Knees

Take care of your knees and maintain a healthy weight. Exercise is also essential!

Daily habits that cause sore knees
Do you suffer from knee pain? Often it is our bad habits that  cause sore knees and other ailments.
The knee joints play a crucial role in most movements in everyday life. It is the largest joint, made up of the following elements:
  • Muscles
  • Tapes
  • Tendons
  • bone
  • cartilage

Sore knees  occur when there is an injury to any of these elements. This can happen at any age, even if older people suffer from it more often. 


The symptoms that cause sore knees will vary depending on the cause of the problem. In general, you will experience the following symptoms:

  • Inflammation and stiffening
  • Redness
  • warmth
  • Loss of balance
  • Crunching noises with movement
  • Difficulty getting the leg completely straight

When should I be concerned?

sore knees
  • You can no longer put your weight on your knee.
  • Excessive swelling in this area.
  • You feel very painful when you straighten or bend your knee.
  • A deformity is visible.
  • You have a fever and knee pain.
  • You feel like your knee is shifting out of the joint.

What are the causes of sore knees?

A movement disorder in the knees can have the following causes:

  • An impact or incorrect movement that results in a twist or kink.
  • Knee osteoarthritis that occurs through wear and tear.
  • Rheumatic diseases such as rheumatoid arthritis.
  • Obesity: Excessive body fat increases the pressure on the joints. This causes the cartilage to deform.
  • Sedentary lifestyle: If we stay in one position for hours, our muscles weaken. Muscles are responsible for protecting the upper and lower extremities.
  • Age: Over time, the cartilage in the knee and its mechanism lose the fluidity, elasticity, and flexibility that allow it to move freely.
  • Extreme Sports: Some sports put so much strain on the knees that they injure the joints.
  • High heels: this type of shoe puts a strain on the spine due to its unnatural position. This puts twice as much strain on the knees as usual.
aching knees doctor

When the first symptoms appear, an appointment with a doctor should be made. This will then do the following:

  • First he will ask a few questions in order to record the medical history.
  • He will then do a physical exam.
  • In uncertain cases, the doctor may order x-rays, a bone density test, and computed tomography. In addition, magnetic resonance imaging, arthroscopy or biopsies may be necessary in some cases.

Types of injuries

  • Bursitis: Bursitis is caused by constant pressure on the knees (e.g. from kneeling for a long time).
  • Dislocation of the kneecap: This happens when the triangular bone that covers the knee slips.
  • Runner’s knee (ilio-tibial ligament syndrome): this syndrome is an injury to the thick ligament that runs from the hip to the outside of the knee.
  • Pain in the front and middle part of the knee.
  • Torn ligament: Tears can cause bleeding, swelling, or imbalance in the knee.
  • Sprains: Minor injuries to the ligaments caused by twisting.

How can you avoid sore knees?

sore knee prevention

Of course, accidents cannot be avoided, but other possible causes can be prevented to some extent:

  • Run and do some stretches before exercising.
  • The muscles need to be strengthened. To do this, you should lift weights, ride a bike, and do aerobic exercise.
  • You should find consistency in your fitness routine. Sudden changes increase the risk of injury. Gradually increase in both strength and duration.
  • Don’t forget that unsuitable shoes can lead to knee pain, too.
  • If you want to maintain a healthy weight to avoid putting undue pressure on your knees, physical activity is a must. You need to exercise at least three times a week.

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