Preventing orthopedic knee injuries can help ensure health and wellness throughout a lifetime. Repeated knee injuries can cause osteoarthritis later in life, through wear and tear on the knee joint. Because the knee is a large joint, it can be easily injured. Tears to the ligaments and cartilage are the most common type of orthopedic knee injuries. Hyperextended knee injuries are common among athletes and occur when the knee is forced backward. Preventing orthopedic knee injuries is also an important part of reducing risk of disability associated with aging.
Step 1
Engage your body before exercising by warming up the leg muscles. Perform light exercises, then stretch. Riding a stationary bicycle before running, jogging or playing sports loosens the hamstrings and quadriceps, and can help prevent orthopedic knee injuries.
Step 2
Keep your legs strong. Use weights to keep the leg muscles strong to prevent knee injuries. Walking and stair climbing are also good activities to strengthen the leg muscles. When the muscles that surround the knee are strong, the risk of knee injury decreases.
Step 3
Keep your exercise routines steady. If you have been sedentary, increase the intensity slowly. If you find little time for exercise, do not stop suddenly. Give yourself time to exercise daily, even if it is 10 minutes. Stopping exercise suddenly can make you more susceptible to knee injuries.
Step 4
Maintain a healthy weight. Extra pounds place stress on the knee joints and can contribute to orthopedic knee injuries and arthritis.
Step 5
Check your shoes. It is worth the extra time and expense to find the right shoes to accommodate balance and knee alignment. Runners and joggers risk orthopedic knee injuries if the foot rolls inward.
Tips and Warnings
- Recognize signs and symptoms of orthopedic knee injuries and get treatment. Remember RICE: Rest, Ice, Compression and Elevation are important for the first 24 to 48 hours after a minor knee injury. Orthopedic knee injuries commonly occur from twisting, changing direction suddenly, collision and direct impact with the knee. Athletes are most susceptible.
