Five Lifting Habits That Can Put Extra Strain on Knees

Strength work can support healthier knees, but poor mechanics may place added force on the joint. A frequent problem is letting a knee drift toward the body’s center during squats, lunges or leg presses. The knee should follow the foot’s direction. If that remains difficult, reduced ankle motion or insufficient strength in the outer hip or midsection may be involved, and a physical therapist can assess the cause.

Limited ankle flexibility can also create trouble during lunges. Reaching the knee too far forward may roll the ankle inward and turn the shin, irritating the knee. Crossing one leg behind the other in a curtsy-style lunge adds another challenge: either knee may rotate out of position. Trainers may instead use a backward-stepping lunge or a stationary split stance, particularly for older adults and people whose knees already hurt.

Footwear matters as well. Shoes that fit poorly, lack support or have heavily used soles can disrupt steadiness and place more load on knees and hips. Podiatrists suggest replacement after 300 to 500 miles, or no less often than yearly. Finally, Casey Lee says stopping strength exercise altogether when pain appears can bring short-lived relief without repairing the supporting tissues. A structured recovery approach addresses that underlying weakness.