"A lot of people deal with knee pain or hip pain but may not realize that everyday habits—what you do or don't do—can actually make these conditions worse," says Erin F. Dunlap, MD, Orthopedics at ARC South 1st, ARC Southwest, and ARC Medical Park Tower Orthopedics. "Even small habits can lead to big problems with your joints, muscles, and overall movement."
Whether the pain is chronic (long-lasting) or acute (short-lived), knowing what to avoid is key. A proper diagnosis can help you manage and reduce your symptoms and find lasting relief.
Habits that can impact your knee or hip pain
- Sitting for long periods: Being sedentary for too long can cause your hip flexors and thigh muscles to tighten and weaken. This puts extra stress on your hips and knees. Over time, this may lead to inflammation, poor posture, and worsening pain.
Solution: Get up to stretch or walk every hour to help keep your joints and muscles healthy.
- Skipping warm-ups or cool-downs during activities: Jumping into physical activity like walking, running, or sports without warming up can strain your muscles and joints. Skipping cool-downs after exercise can also leave your body tight and sore.
Solution: Stretch before and after movement to help prevent injury and support pain relief.
- Ignoring pain and delaying medical care: Some people try to "push through" the pain, but ignoring it can make things worse. Knee pain, hip pain, or even sciatica may point to something serious, like arthritis, bursitis, or damaged cartilage.
Solution: Early intervention from an orthopedic doctor or advanced practice clinician (APC) can lead to a faster and more accurate diagnosis and better treatment.
- Poor posture: Poor posture doesn't just affect your back—it can also stress your hips and knees. Slouching or sitting unevenly can make your body asymmetric, leading to uneven wear on your joints and muscles. This can cause pain to spread or worsen over time.
Solution: Good posture helps improve movement and reduces unnecessary pressure.
- Overtraining: Too much exercise or high-impact activity without rest can lead to chronic knee or hip pain. This is especially true for runners or athletes. Overuse may cause inflammation, stress injuries, or even increase the need for knee replacement in the future.
Solution: Balance intense activity with recovery days to help your body heal.
- Sedentary lifestyle: Doing too little physical activity can be just as harmful as doing too much. A sedentary lifestyle weakens the muscles around your hips and knees, leading to joint stiffness and pain.
Solution: Daily movement, like gentle walking or stretching, can improve mobility and provide long-term pain relief.
Remember, when in doubt, talk to an orthopedic specialist to get the right diagnosis and plan to manage your condition and find relief.
"A few small changes can go a long way in easing hip or knee pain and keeping you moving comfortably," says Dr. Dunlap. "Pay attention to what your body's telling you—and don't wait to get help. With the right support and care, you can stay active, feel better, and get back to doing what you love."
About Dr. Dunlap
Dr. Dunlap specializes in hip and knee replacement surgery, hip care, and knee care. She has a Fellowship in Adult Joint Reconstruction from Baylor Scott & White. Dr. Dunlap sees patients ages 45 and older at three locations.
Make an appointment today
Schedule an appointment with Dr. Dunlap through ARC MyChart or by calling: