6 Tips to Prevent Knee Problems or Injuries

Knee problems are common complaints among people. It can occur in both males and females of any age, whether active or not so active.

Knee problems can occur as a result of disease or injury, which can cause pain and disability. The most common disease causing knee problems is arthritis, according to the National Library of Medicine. Injury to the knee is usually related to sports or recreational activities. However, knee problems may also occur at work, such as that occurs in miners and carpet layers.

Some knee injuries cannot be prevented, such as unforeseen incidents like vehicular accidents. However, many knee problems are preventable. Following these simple tips ca help prevent future knee related problems.

Tip #1: Warm-up and do stretching exercises.

Before performing heavy exercises or participating in any sports, try to warm-up by walking or riding a stationary bike for a few minutes. This increases blood circulation to the muscles. Afterwards, perform stretching of muscles of the front and back thigh, also called the quadriceps and hamstrings respectively. By stretching these muscles, tensions on the tendons are reduced and pressure on the knee is relieved during activity.

Tip #2: Strengthen thigh and leg muscles.

Specific exercises to strengthen the thigh and leg muscles include walking upstairs or uphill and riding a stationary bike with slowly increasing resistance. Performing supervised workouts with weights can also strengthen the thigh and leg muscles, which support the knee.

Tip #3: Avoid abrupt changes in exercise intensity or force.

Changing force and intensity of exercise, too much or too soon can cause knee problems or injuries. Perform exercises in a gradual manner. Make the body adopt to a new weight, force, or duration before moving up to a new level of exercise or activity.

Tip #4: Wear shoes that properly fit and avoid damaged shoes.

Wearing properly fit and undamaged shoes can help maintain good balance and proper alignment of leg when walking, jogging, or running. There are many types of shoes specifically designed depending on its purpose. For example, some running shoes are designed to provide cushion and others are designed to limit motion or correct foot alignment. A physical therapist can give advice on what specific type of shoes is best for a person having foot abnormalities, such as overpronated feet wherein the feet roll inward.

Experts advise people to replace their shoes if they have ran for about 500 miles as the shoes tend to lose their ability to absorb shock.

Tip #5: Wear protective gears like kneepads during sports activities or work.

Wearing kneepads may help prevent scratches and bruises on the knee while at work, which requires kneeling or sports activities.

Tip #6: Maintain a healthy weight.

Being overweight or obese can put great stress on the knees. It can cause gradual wear and tear of knee structures, specially the articular cartilages, causing osteoarthritis. Articular cartilages are tough elastic materials on the end-surfaces of bones in a joint. They help absorb shock and maintain smooth gliding of bones in the joint.

Experts advise people who are obese or overweight to follow a strict diet and perform exercises to lose weight, which decreases stress on the knee joints.

A sports medicine doctor or a physical therapist can help plan an exercise program for people who already have knee problems.

Sources:

Knee Injuries and Disorders. National Library of Medicine, National Institutes of Health. Q&A About Knee Problems. National Institute of Arthritis and Musculoskeletal and Skin Diseases.