Because the knee joint sustains so much use, knee pain is a common complaint. Whether it's the result of a sport injury or arthritis, knee pain can be prevented with care planning and preparation. Exercising wisely, knowing your limits and maintaining a healthy weight are all ways to be kind to your knees. By treating your knee joint with care, you can prevent knee pain and injury for healthy joints in the years to come.
Step 1
Increase your activity level in small increments to allow your knee to get used to the increase in activity, suggests Medline Plus. If you begin a new physical activity too quickly, or amp up your intensity, your knee could suffer. If you want to take up running, start with walking, then jogging before you try running a marathon to allow your knee to warm up to the new activity and movement.
Step 2
Warm up and cool down before and after exercising. When you're going to be using your knees, make sure that you focus on your quadriceps and hamstrings to avoid any possible knee injury. Always plan for enough time to stretch properly, or don't exercise at all.
Step 3
Maintain a healthy weight for your height. When you're overweight or obese, you place added strain on your joints, especially your knees. Being overweight could cause a heightened risk of knee and tendon injuries, and even osteoarthritis, says MayoClinic.com. Make sure that you maintain a healthy weight through sensible diet, exercise and a healthy lifestyle, rather than fad diets and quick fixes.
Step 4
Invest in the right shoes for any given activity. Wearing the wrong shoes could add a heightened risk of injury. For instance, if you're planning on taking up running, you need supportive, lightweight shoes. If you want to rock climb, you'll need flexible, lightweight shoes. Wearing the right shoes for the physical activity means you have the right support and have less of a chance of rolling your knee or suffering a tendon injury.
Step 5
Schedule an appointment with your doctor if you feel your knees weaken or suspect a slight injury. Knee pain could be the sign of a serious medical problem, which could be exacerbated if left unchecked. Torn cartilage, tendinitis and arthritis are just a few causes of knee pain, so it's important to tell your doctor about your symptoms and work together to find a treatment plan that allows you to avoid knee pain in the future, recommends the Ohio State University Medical Center.
