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New Year’s Resolutions To Protect Your Knees in 10 Years
Date posted: 1/1/2026
Last updated: 1/1/2026
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Understanding Knee Pain as We Age
Aching or painful knees are fairly common, especially as we age. In fact, about 25% of U.S. adults experience knee pain, according to a study published in American Family Physician. The report also found that people experiencing knee pain has increased by 65% over the past 20 years.
Often, osteoarthritis is the cause, especially for women and older adults, according to the Arthritis Foundation. But knee pain may also be the result of an injury, overuse, weak muscles surrounding the knee, or obesity.
With 2026 around the corner, making a New Year’s resolution to protect your knees from pain long-term might be a healthy way to start the new year. We asked Midwest Orthopaedics at Rush physicians who specialize in knee conditions what New Year’s resolutions they recommend for people of all ages.
Here’s what they said:
Resolution 1: Maintain a Healthy Weight
“While holiday time is difficult to avoid, our guilty pleasures, knee pain is most commonly related to excess loads placed across the joint. Although we want to enjoy a happy holiday season, keep in mind that every pound we carry above the level of our knees is magnified 5–7 times across the joint and may contribute to increased knee discomfort.” – Dr. Brian Cole
“Commit to healthy eating habits!” – Dr. Craig Della Valle
“Weight optimization is key. I generally recommend patients consult with their internist and a nutritionist. In addition, the newer GLP medications have changed the game regarding weight loss.” – Dr. Nikhil Verma
Resolution 2: Strengthen the Muscles That Support Your Knees
“Commit to muscle strengthening. Make a goal to regularly strengthen your quadriceps, hamstrings, glutes, and core through guided strength training and balance work. This matters because knees rely on surrounding muscles for stability; weakness elsewhere often shows up as knee pain.” – Dr. E. Bailey Terhune
“Develop some sort of resistance or weight training routine. This can be done through a physical therapist or a personal trainer to get appropriate instruction. Number one thing to preserve your knee!” – Dr. Tad Gerlinger
“Ten minutes a day is all you need. Daily strength work focused on your quadriceps, glutes, and core can dramatically reduce knee pain, improve stability, and protect joint health. Daily consistency matters far more than intensity, and this simple habit can meaningfully improve long-term knee function.” – Dr. Jorge Chahla
Resolution 3: Don’t Ignore Knee Pain — Seek Help Early
“Don’t ignore your knee pain; seek help from an expert.” – Dr. Richard Berger
If you experience ongoing knee pain, swelling, weakness, or instability, early evaluation can help prevent long-term joint damage and improve your outcome.
Protect Your Knee Health for the Next 10 Years and Beyond
Simple lifestyle changes today can make a big impact on your knee health in the future. Maintaining a healthy weight, staying active with strength training, and seeking expert care when needed are some of the best New Year’s resolutions you can make for your knees.
Request an Appointment
If knee pain is affecting your daily life, the knee specialists at Midwest Orthopaedics at Rush are here to help.
