5 Everyday Movements That Make Knee Pain Worse (And What to Do Instead)
Knee pain doesn’t just show up during workouts or long walks. For many adults over 45 in Louisville, it’s the everyday movements that quietly make things worse over time.
If you’ve noticed your knees aching more during basic daily tasks, it’s not just aging. It’s often a combination of poor movement habits, joint stress, and muscular imbalances — and they’re fixable.
Here are the top 5 everyday movements we see in our clinic that contribute to ongoing knee pain — plus what you can start doing today to feel better.
1. Going Down Stairs
Why it hurts: Descending stairs places 3–4x your body weight on your knee joint, especially if your quads or glutes are weak.
What to do instead:
- Try leading with your non-painful leg when going down.
- Strengthen your quads and glutes with step-down exercises or sit-to-stands.
2. Sitting & Standing from Low Chairs or Toilets
Why it hurts: If your hips aren’t strong, your knees do all the work. That leads to front-of-knee (patellar) pain.
What to do instead:
- Use the “hip hinge” technique: lean forward before pushing up.
- Strengthen your glutes and core. Even simple bridges can help.
3. Prolonged Standing (Especially on Hard Floors)
Why it hurts: Static standing reduces joint fluid movement and stresses your cartilage and ligaments.
What to do instead:
- Shift your weight every few minutes.
- Use a padded floor mat or cushioned insoles.
- Take sitting breaks — even 1–2 minutes can help.
4. Crossing Your Legs
Why it hurts: This subtly twists your knee joint and can aggravate existing wear-and-tear or ligament issues.
What to do instead:
- Sit with both feet flat on the ground.
- Try gentle hip mobility exercises to make neutral sitting more comfortable.
5. Carrying Heavy Bags on One Side
Why it hurts: Uneven loads shift pressure into the opposite leg, overloading the knee and hip.
What to do instead:
- Distribute weight evenly or use a backpack.
- Strengthen your core and single-leg balance to reduce compensations.
The Good News?
You don’t need to live with knee pain — and you don’t have to guess your way through it.
At ProActive Physical Therapy & Wellness in Louisville, we help adults 45+ identify the root causes of pain, correct movement habits, and regain long-term comfort — without injections, surgery, or generic exercise sheets. Learn more about our approach to knee pain and how we’ve helped others just like you.
If you’re ready for real answers, we’d love to speak with you. You can also hear directly from people just like you — watch this 9-minute video testimonial from one of our knee pain patients as she shares her full journey to recovery:
What you’ll hear in this video:
– How this patient struggled with daily knee pain
– Why other clinics didn’t work
– The turning point at ProActive PT & Wellness
– What life is like now after getting results
If you have time, it’s worth watching to understand what’s possible when you get the right plan.
📞 Book a Free 15-Minute Telephone Consultation
This is a no-pressure call with a friendly member of our front desk team. While we won’t be diagnosing your knee pain during the call, it’s a chance for us to:
- Listen to your story and better understand what you’re going through
- Learn more about your goals and past experiences
- Help determine if our services might be a good fit for you
Click below to schedule your free call:
👉 proactiveptlou.com/free-telephone-consultation
Or call/text us directly: (502) 512-2165
Prefer a step-by-step guide on managing knee pain?
👉 Download our free Knee Pain Resource Guide
Brandon Evans
