It might not seem like much in the moment, but over time, repetitive habits can lead to wear and tear on your joints. “Little by little, certain bad habits can contribute to the development of pain and osteoarthritis later on,” says Bryan Pack, M.D., an orthopedic surgeon at Henry Ford Health. “And if you already have arthritis, they can make it worse.”
The good news? Making minor modifications throughout your everyday life can have a big impact on keeping your joints healthy and strong.
Habits That Are Harmful To Your Joints
Here, Dr. Pack shares 7 ways you might be harming your joints – and what to do instead.
1. Being sedentary.
“The longer you sit, the stiffer you become and the more muscle loss you get – and strong muscles are important for stabilizing the joints and keeping them supported,” says Dr. Pack. “If you don’t use it, you’ll lose it, and sitting is the new smoking.”
Obesity is also associated with too little activity, which adds stress and extra wear and tear on your joints.
The fix: Dr. Pack recommends walking five miles cumulatively throughout your day. You can increase your milage in simple ways by walking around the office every couple of hours, or parking farther from the grocery store entrance.
“If you have a desk job, there are elliptical machines made to fit under your desk so you can use them while working,” says Dr. Pack. “Anything that keeps you moving is helpful.”
2. Exercising too much.
As much as staying active is important, overdoing exercise can damage your joints and put you at risk for overuse injuries. You need to give your body time to build its muscle strength and endurance before you hit the ground running.
Dr. Pack also cautions against being a weekend warrior. “I am guilty of this myself, but if you’re working at a computer all week without consistent exercise, and then you’re highly active during the weekend, you could hurt yourself,” he says. “Whether it’s long runs, yard work or DIYing a new deck, you’re prone to injury in those moments unless you’re exercising throughout the week as well. It’s important to be active on a sustained level – not in bursts.”
The fix: Gradually increase the intensity of your workout routine – especially if you’re just starting out. “You want to slowly enhance your muscle strength before putting a lot of stress on your joints with high-impact exercises like running,” says Dr. Pack.
Working on your core (abdominal and back), quadricep and glute strength is particularly important, Dr. Pack says. He recommends isometric strength training – where you’re lifting weights slowly, in a controlled manner, which is easier on your joints. With isometric strength training, you are holding a static position for a period of time. (Think: wall sits and planks.)
3. Doing the wrong activity.
If you’re already experiencing joint pain or early onset osteoarthritis, this one specifically applies to you: “Because arthritis is a progressive condition, something that used to be the right activity for you can now be the wrong activity,” says Dr. Pack. “For example, someone who’s been jogging their entire life may develop arthritis of the knee or hip. If they’re still jogging, that can be problematic because it’s a high-impact activity, meaning it can cause more force and stress on your joints.”
The fix: Trade high-impact activities like jogging for lower-impact exercises like biking or swimming, as they will cause less wear and tear on your joints.
4. Ignoring pain.
If you’re someone who tries to ride out pain, you could be doing your joints a major disservice. “If you’ve been experiencing pain for two weeks and it’s not getting better with rest, ice and elevation, you should see a doctor,” says Dr. Pack. “Smaller problems can become bigger problems if they’re ignored.” Some red flags to look out for? Catching or locking of the joint, inability to bear weight, deformity of the joint, acute swelling that doesn’t go down and a reddened, swollen joint that feels hot to the touch with limited range of motion – which could indicate an infection.
The fix: “Many people don’t see a doctor because they’re worried they’ll need expensive imaging or surgery,” says Dr. Pack. “But most joint issues can be diagnosed with an exam and X-ray. And unless you’ve had a severe injury or exhausted all treatment options and your quality of life still hasn’t improved, you likely don’t need surgery. You may just need physical therapy or anti-inflammatory medications.”
Orthopedics at Henry Ford Health
5. Not standing up straight.
“If you have poor posture on a regular basis, it puts stress on your spine and hips, leads to uneven distribution of your weight and can strain all of your joints, leading to injury or chronic problems,” says Dr. Pack.
The fix: Poor posture is often a symptom of not having strong core muscles, back muscles, glutes and quads – so strength training those muscles is important. It can also be helpful to have someone take a video of you walking so you can see how you’re carrying yourself. And don’t underestimate the power of stretching. “Many people have tight hamstrings, hip flexors and tight back muscles, which makes you slouch forward,” says Dr. Pack. “Make sure you’re stretching, especially after sitting for periods of time.”
6. Wearing high heels too often.
“Heels put your foot in a downward position, which in the long-term can cause all sorts of problems in your feet, ankles, knees and spine,” says Dr. Pack.
The fix: You can wear heels, just don’t wear them all of the time. And make sure you are strength training and stretching regularly (especially your calf muscles) to keep your muscles strong and prevent your joints from absorbing too much pressure when you do wear them.
7. Carrying heavy loads.
Whether your job involves carrying heavy loads or you’re DIYing weekend projects, lifting and carrying heavy objects puts a lot of extra stress on your joints. “For each pound of weight you’re carrying, you’re putting up to an extra five pounds on your knees,” says Dr. Pack. “So if you’re carrying an 80-pound bag of concrete, for example, that’s over 600 pounds added weight and stress you’re putting on the front of your knees.”
The fix: There is a right way to carry a heavy load that’s healthier for your joints, if you have to: Hold the object closer to your center of gravity instead of up near your shoulders or away from your body. Engage your core to help you lift the load instead of keeping all of the weight on your spine, hips, knees and feet. When available, you should also use tools to reduce your load. “Whether that’s a dolly, cart or wheelbarrow, let the simple machines do the heavy lifting for you,” Dr. Pack says. “If these devices aren’t available or the work is in a tight spot, braces can be helpful. It is also important to avoid awkward twisting through your joints, especially when carrying something heavy.”
Reviewed by Bryan Pack, M.D., an orthopedic surgeon who sees patients at Henry Ford West Bloomfield Hospital.
