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Chronic Knee Pain: 5 Things Making It Worse

5 Things That Could Be Making Your Chronic Knee Pain Worse

You know you have chronic knee pain when it starts putting a damper on your quality of life. It hurts every time you bend down to play with the grandchildren or simply going up and down the stairs at home. Knee pain restricts your activities — or at least causes you to pause and consider how your knees will feel before trying it. The feeling of frustration is overwhelming, because it aches when you sit, it aches when you exercise, it aches when you try to sleep. 

When will you finally find relief from this chronic knee pain? 

If that sounds like you, you’re not alone. In fact, knee conditions are some of the most common reasons patients seek treatment at Twin Boro Physical Therapy. Patients feel frustrated, because they don’t understand why their knee stopped working properly. Some chalk it up to part of “getting older” or “rainy weather,” but that’s not necessarily accurate. Although each can contribute to flaring knee pain.

More often than not, we treat patients suffering from chronic knee pain caused by poor body mechanics when doing everyday activities. Physical therapists  can provide insight on how to avoid these poor habits.

Common Causes of Chronic Knee Pain

While everyone has different sources of their chronic knee pain, the basic resolution is universal: to ease pain and discomfort, avoid what’s causing it in the first place (as much as possible). 

1. You’re Sitting Too Much

Our bodies were not designed to sit for long periods of time (twenty minutes or more). When sitting in a chair with your knees bent, you’re placing your knees in positions that are unnatural. 

Aside from achy knees, sitting for too long can lead to other dangerous health effects. According to the American Heart Association, prolonged sitting increases your chances of developing diabetes, heart disease and cancer, and has even been linked to increased anxiety.

2. You’re Taking Rest to the Extreme

Too much rest can weaken your muscles and worsen chronic knee pain. True, resting is a vital part of the recovery process for injuries. It may be tempting to be a couch potato, but, once you’ve been cleared for exercise, get up and get moving. Talk to your Physical Therapist first to find an appropriate exercise program that is safe for your knees. 

3. You’re Carrying Too Much Weight Around

If you’re overweight, losing some excess weight will reduce the stress on your knees. Research shows that losing just 5 or 10 pounds may reduce joint pain significantly. Every pound counts. 

4. You’re Wearing the Wrong Shoes

Are you wearing high heels to commute or flip flops to walk the neighborhood? If you suffer from chronic knee pain, that’s not a good idea. Wearing high heels, for example, can increase the pressure through your knees by approximately 25 times! To combat that, wear athletic shoes with the proper support to walk for longer distances. Imagine the relief you’d feel with 25 times less pressure on your knees! Cushioned insoles can also help to reduce the stress on your knees. 

5. You’re Ignoring It

Does any of the above sound like you? If yes, putting an end to these habits can help you ease your chronic knee pain and stop if from getting any worse. Ignoring the pain won’t make it go away. 

Learn how to manage chronic pain and consult with a trusted Physical Therapist who can help you find relief. Physical Therapy treatments for common knee injuries may include hands-on stretching, strengthening exercises, balance training, gait training, joint mobilization, ultrasound, electrical stimulation, heat/ice treatments, etc.

At Twin Boro, we take the time to properly evaluate and treat our patients dealing with chronic knee pain to help them identify ways to find relief. If knee pain is burdening your quality of life, contact us today to find out how the Physical Therapy team at Twin Boro in New Jersey can help. 

We invite you to schedule your no-obligation appointment at one of our 23 convenient clinics. Call us at1-732-444-3578 to schedule your appointment today.

See More Knee Conditions

Twin Boro Physical Therapy: Voted Readers’ Choice Best of New Jersey

Voted Readers’ Choice Best of New Jersey, Twin Boro has provided NJ residents with high quality physical therapy and rehab for over 39 years! It’s our award-winning approach, proven results and reputation that sets us apart. By incorporating the One2Four program into each patient’s program, the latest and most reliable scientific research and techniques are incorporated into effective evidence-based practice. We deliver only the highest standard of care with the unique One2Four approach.

It’s no surprise that Twin Boro Physical Therapy has also been voted the best physical therapy practice in New Jersey by the readers of

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