6 Exercise Habits That Are Destroying Your Knees After 50

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Exercise is crucial as you age, I think all of society agrees on that by now (luckily)! But some routines may do more harm than good, especially for your knees post-50. Recognizing the fine line between beneficial workouts and those that increase the risk of injury is critical to maintaining mobility and preventing chronic pain.

When you get a bit older, your knees are more prone to osteoarthritis and other degenerative changes, making them vulnerable to certain high-impact or repetitively stressful exercises. Identifying and correcting these destructive habits can help you keep your knees healthier, and longer.

Neglecting Knee Stability Exercises

Knee stability is crucial, especially as you age. After 50, the muscles surrounding your knees require extra attention to maintain balance and support. When you skip out on exercises that focus on knee stability, such as side leg raises, you’re leaving your knees vulnerable.

Side leg raises are more than just a leg workout; they strengthen the muscles that stabilize your knees. As you skip these exercises, your knees lose the muscular shield meant to protect them. This can lead to misalignment, increased wear and tear, and ultimately, discomfort or injury.

Research highlights the integral role stabilizing exercises play in enhancing joint support. A study indicated those who included stability exercises in their routine experienced fewer knee injuries (source). Do your knees a favor and incorporate exercises like side leg raises into your regimen.

Side leg raises specifically target the abductor muscles, which aren’t activated during common activities like walking or running. By consistently neglecting these muscles, you’re failing to provide holistic support to your knees. It’s not about doing more; it’s about doing what’s necessary for well-rounded knee health.

Not Using The Treadmill Correctly

Sticking to the exact same treadmill routine can be tough on your knees. Your body naturally loses some of its shock-absorbing ability with age. When you constantly hit the treadmill belt with the same force, at the same speed, and without altering the incline, you’re putting repetitive stress on your knee joints.

Research suggests that the impact on your joints can vary based on the treadmill’s incline and speed settings (source). Studies have found that knee joint stress can be managed by adjusting these variables. For example, a steeper incline could shift the force, potentially sparing the knees from excessive impact (source).

Continuous, unvaried use of a treadmill may lead to wear and tear known as overuse injuries. It’s essential to give your joints a break. Consider incorporating different forms of low-impact exercises or adjust the treadmill settings to even out the workload across your lower body muscles. Not changing up your routine can also lead to muscle imbalances, making some muscles overwork while others get weaker.

Doing Plyometric Workouts Without Building Knee Strength

Jumping into high-intensity plyometric workouts can be tough on vulnerable joints. Plyometrics, or jump training, involve explosive movements that can put a strain on knee structures, especially if your muscles aren’t prepped to handle that stress.

Your knees act as shock absorbers, and without proper support, you risk injuries like ligament tears or tendonitis. Research suggests that a gradual build-up of knee strength and stability is crucial before tackling such workouts. For instance, a study highlighted in the Athletic Body in Balance discusses the importance of maintaining joint and muscle integrity to prevent injury (source).

Before adding high-impact plyometrics to your regime, focus on exercises that promote knee stability and strength. This includes low-impact activities like squats, lunges, and leg presses, which fortify the muscles around your knees. It’s also essential to work on your core and hip muscles, as they play a supporting role in knee health.

According to the Reactive Strength Ratio article from SimpliFaster, it’s imperative to adjust plyometric intensity based on your current fitness level (source). You want to make sure you can handle the exercises without comprising form—which is crucial for avoiding knee strain.

Deep Squats With Improper Form

Dropping into a deep squat with improper form can be particularly tough on your knees. Let’s break down why this is happening and how to avoid it.

First, if you’re descending too rapidly, you’re not giving your muscles a chance to absorb the force properly, which transfers undue pressure onto your knee joints.

Second, alignment is key. Your knees should track over the middle of your feet. If your knees are collapsing inward or bowing out, the likelihood of strain increases dramatically. According to guidance by Athletic Body in Balance (source), ensuring your knees don’t cave in or out can protect them during squats.

Another issue is depth. It’s a myth that you must squat ass-to-grass to get results. In fact, going too deep, particularly if you lack the flexibility, shifts your weight too far back and can cause excessive loading on the knees.

Lastly, forget not the importance of core strength as pointed out in Becoming a Supple Leopard (source). When your core is not engaged, other parts of your body, including your knees, pick up the slack.

Running With The Wrong Footwear

Pounding the pavement with old or unsupportive footwear can be tough on your knees. As you age, the cushioning in your joints naturally wears down, and your knees can become more susceptible to injury.

Running on hard surfaces like concrete increases the impact on your knees with each stride. Without proper cushioning from your shoes, this repeated impact can lead to joint pain and conditions such as runner’s knee or osteoarthritis. The Run Healthy: The Runner’s Guide to Injury Prevention and Treatment highlights that joints need stability, and lacking support can contribute to inflammation and muscle trauma (source).

On the other hand, shoes that have passed their prime lose their ability to absorb shock effectively. This means more of that shock is transferred to your knees, aggravating them further. In Runner’s World The Runner’s Body, it’s noted that lever arms across our joints become compromised if footwear no longer provides the correct support (source).

As you select your running shoes, consider those designed to reduce the impact on your knees. Remember: shoe technology has advanced significantly, and the right pair can help manage the forces your body absorbs during your runs. It’s typically recommended to replace your running shoes every 300-500 miles to maintain optimal support and cushioning.

Not Landing Properly

When you’re performing jumping exercises, such as jogging, skipping, hopping, or calisthenics, landing mechanics are crucial. Poor form can significantly increase strain on your knees, especially if you’re over 50 and your joints have already endured decades of wear and tear.

First off, let’s talk about the impact. Each time you land from a jump, your knees absorb force. If your muscles aren’t absorbing their share, that force goes straight to your knee joints. Landing with your knees locked out is a common mistake—it sends a shockwave through your bones and cartilage, potentially causing damage.

Now, consider the role of muscle strength. Your quads and hamstrings are supposed to act like springs, cushioning the blow. Weakness in these muscles can make your landings harder, and a study on volleyball players with patellar tendinopathy (a condition characterized by pain and inflammation of the patellar tendon, which connects the kneecap to the shinbone) shows the consequences of repetitive strain on the knees from jumping without proper technique (source).

Also, think about alignment. If your knees cave inward as you land, known as valgus collapse, you’re setting yourself up for injury. Research in knee biomechanics emphasizes that proper alignment, where your knees stay over your feet, is less damaging and helps distribute the load more evenly.

If you’re engaging in intense training and increasing instability around your joints, proper landing form is non-negotiable for knee health. Incorrect technique over time can lead to chronic issues. Understanding how to manage and execute jumps can save your knees from unnecessary strain, as suggested in resources like Core Performance (source).