We might not realise this but our knees are pretty incredible—they support our entire body, help us move, and rarely complain until they’re seriously in trouble. But here’s the thing: most of us unknowingly ruin our knees every single day. Sure, we know that injuries, aging, and excessive high-impact exercises can hurt them, but what about the lesser-known habits? The silent knee wreckers? Here are some surprising ways people unknowingly ruin their knees.

Locking our knees like a statue

Ever find yourself standing for long periods with the knees locked? Maybe we are waiting in a long queue or standing at the desk. This stiff-legged stance overstretches ligaments and puts unnecessary pressure on the knee joint. Over time, this habit can lead to joint instability and pain. Instead, keep a slight bend in your knees and shift your weight occasionally.

Sitting like a twisted candy

Sitting cross-legged or tucking your legs underneath, we may feel cozy, but it’s a sneaky knee saboteur. Sitting in contorted positions for long periods can misalign your knees and weaken surrounding muscles. The result? Extra strain on the joints when you finally stand up. A better habit? Sit with your feet flat on the floor and your knees at a comfortable 90-degree angle.

The high-heel trap

Yes, we all know high heels aren’t great for your feet, but did you know they’re also messing up your knees? When you wear heels, your body weight shifts unnaturally forward, putting extra stress on the front of your knee. Over time, this accelerates wear and tear, leading to pain and even conditions like osteoarthritis. If you love heels, try switching them out for lower, more supportive shoes whenever possible.

Silent damage of micro-traumas

Do you bounce your leg constantly while sitting? Or maybe you’re always squatting or kneeling to pick things up? These small, repeated movements seem harmless, but they add up over time. Repetitive micro-traumas to the knee joint can lead to long-term inflammation and pain. Try to be mindful of these seemingly minor movements and give your knees the break they deserve.

Sleeping on your side? No problem. But if you’re pressing your knees tightly together all night, you might be unknowingly straining your joints. The constant pressure can cause discomfort and stiffness over time. The fix? Place a pillow between your knees to keep them properly aligned and cushioned while you snooze.

Ignoring nutrition for joint health

Your diet plays a massive role in knee health, yet most people overlook it. If you’re low on essential nutrients like vitamin D, calcium, and omega-3 fatty acids, your bones and joints could be suffering in silence. Weak bones and cartilage lead to increased wear and tear on your knees. Make sure to include nutrient-rich foods like leafy greens, dairy, nuts, and fish in your diet.

Walking on uneven or hard surfaces too often

Love hiking on rocky terrain or walking on hard pavement daily? Your knees might not be as thrilled. Uneven surfaces force your knee joints to work overtime to stabilize your body, increasing wear and tear. If you’re constantly walking on hard or uneven surfaces, consider wearing supportive footwear or mixing up your walking surfaces to give your knees a break.