On National Bone and Joint Day, medical experts are warning of seven sneaky mistakes desk-bound employees make that damage knee joints over time. Prolonged sitting especially with incorrect posture leads to joint stiffness, weakened muscles, and strain on crucial cartilage.

Here are the key errors to fix : 

• Wrong knee angle and chair height – Letting knees bend beyond optimal (~90 °) or sitting too low places excessive pressure on joints.
• Feet unsupported or crossed – Elevating or crossing legs cuts circulation and misaligns the joint structure.
• Too little movement – Not standing or walking every 30–60 minutes causes stiffness and loss of mobility.
• Ignoring ergonomic setup – A poorly aligned desk, chair, or monitor leads to habitually bad posture that affects knees too.
• Wearing unsupportive footwear – Flat or flimsy shoes fail to stabilise your knees during standing or stretching.
• Neglecting easy exercises – Skipping leg extensions or quad stretches leaves your knee muscles weak and inflamed.
• Avoiding relief tools – Not using ice, heat packs or knee braces early can allow minor pains to escalate.