The "Spookiest" Habits That Are Haunting Your Knees
(And How to Keep Them Strong This Fall)
As the temperature drops and fall rolls in, so do the aches and pains that seem to creep up like ghosts… especially in your knees. Whether you’re coaching kids’ hockey, skating at the rink, or tackling piles of leaves in your yard, your knees take a lot of impact this time of year.
At Westside Chiropractic, we see many patients come in during the colder months with stiffness, swelling or soreness in their knees. These are often from habits that seem harmless. Let’s uncover the spookiest ones that could be haunting your joint health (and how to fix them before they turn into long-term pain).
1. Ignoring Warm-Ups
Skipping a warm-up before activity is similar to stepping into a haunted house unprepared, you’re asking for a scare. Cold weather makes muscles and joints stiffer, reducing flexibility and increasing your risk of strains and sprains.
Try this pre-activity routine:
Dynamic stretches such as leg swings, hip circles or walking lunges
3-5 minutes of light cardio (walking, jogging in place, or cycling)
Sport-specific drills at half intensity to wake up the muscles
A proper warm-up increases circulation to your knees, lubricates the joints, and prepares your ligaments for movement, all key for injury prevention.
2. Wearing Worn-Out or Unsupportive Shoes
If your shoes look like they’ve survived too many zombie apocalypses, they’re likely hurting your knees. The cushioning and support in athletic shoes can break down over time, changing your gait and increasing stress on the knee joints.
Tips for better footwear:
Replace shoes every 6-12months depending on activity level
Choose shoes with proper arch support and shock absorption
Avoid flat, unsupportive shoes like old sneakers or worn boots
Even small imbalances caused by poor footwear can lead to alignment issues that travel up the leg and often show up first as knee pain. If you’re wondering the difference between getting insoles or orthotics to support your feet health, check out our previous blog post here.
3. Sitting for Long Periods
Too much sitting may not seem “scary” but it’s one of the biggest culprits of knee, back, and hip pain. When you sit for long hours, the muscles that support your knees (especially your glutes, hamstrings and hip flexors) become tight or weaker. This imbalance affects how your knees track when walking, running, or even standing. Here’s some simple fixes:
Stand up and move every 30-60 minutes
Stretch your quads, hip flexors, and hamstrings regularly
Try a standing desk or set a reminder to walk around
Remember, motion is lotion for your joints. Keeping them active prevents stiffness and pain.
4. Overdoing Fall Activities
Autumn brings a burst of energy…hockey, skating, running, raking, or hiking. But jumping into new activities (or doing too much at once) can overleaf your knees, especially if you’re not conditioned for the extra strain.
Watch out for signs of overuse:
Persistent ache or swelling around the kneecap
Sharp pain during movement
Difficulty bending or straightening the knee
Prevention tip:
Increase your activity gradually, use proper form, and rest when needed. If pain lasts longer than a few days, it’s time for an assessment. You could be dealing with early signs of tendonitis or runner’s knee.
5. Neglecting Your Hips and Core
Here’s a little-known fact: knee pain often starts above the knee. Weak hips and core muscles can cause your knees to collapse inward during walking or exercise, putting uneven stress on the joints.
Strengthening these areas helps stabilize your knees. Try:
Glute bridges
Side-lying leg lifts
Clamshells
Planks and side planks
A strong foundation keeps your lower body aligned and reduces the load on your knees during everyday activities.
6. Skipping Chiropractic Care
Your body works as a chain, when one link is off, the rest compensates. Misalignment in the hips, pelvis, or lower back can create uneven pressure on your knees, leading to pain or stiffness that no amount of stretching seems to fix.
At Westside, we assess how your joints move together, not just the area of pain.
Regular chiropractic adjustments help:
Improve alignment and posture
Increase mobility in the hips, knees, and spine
Reduce inflammation and muscle tension
Promote faster recovery after activity
When your body is aligned, every movement becomes more efficient and less likely to cause unjust.
Keep Your Knees from Becoming Bone-Chilling
Your knees do so much for you…support your weight, absorb shock, and keep you moving all year round. By addressing small daily habits and investing in proper care, you can prevent those “creepy” aches and keep your joints feeling young and strong.
This fall, give your knees some TLC!
Book an appointment with Westside Chiropractic in Calgary to check your alignment, improve mobility, and prepare your body for a pain-free season of activity.
