Most sports and exercises that have you up on your feet will have some impact on your knees, but a few common activities can have an especially high impact on those joints. That's why proper technique and an effective warmup, as well as care in not overdoing it, are particularly important in preserving the health of your knees. Healthy knees are essentially to daily function because they help us stand, walk and climb steps.
Running
When you run, your knees bear the impact of approximately eight times your body weight, according to an article in the Dec. 25, 2009, issue of "Time." So a 150-lb. person puts an estimated 1,200 lbs. of impact on the knees with every stride. While that sounds like a recipe for chronic knee ailments, researchers suggest that obesity does more "wear and tear" damage to the knees than running, which can actually help the joint and the muscles around it remain strong and stable. The key, though, is to use proper technique, such as landing on the balls of your feet and maintaining good posture, rather than leaning forward. Leaning can cause knee, hip and back troubles.
Ball Sports
Basketball can be great exercise because it gets your heart and lungs pumping vigorously, pushes your muscles to work hard and requires elevated hand-eye coordination. But the sudden stops, starts and changes of direction, as well as the jumping and landing, can all impact the knee significantly. The same is true for racquetball and tennis, which are discouraged in patients dealing with osteoarthritis. The twisting and turning of the knee in certain sports can be especially risky for older adults.
Football
Football, like some of the other ball sports, runs some of the same risks for knees because players often must change direction quickly. But the risk of impact injuries is greater in football than just about any other sport. Blunt-force trauma, caused by a player hitting an opponent at the knees, can result in ligament damage, dislocation of the knee cap and other complications.
Alternatives
If a traditional aerobics class is too much for your knees, look for a water aerobics class at a nearby health club. The water helps take pressure off the knee joint. Likewise, cycling is less stressful on the knee than running. Even walking, though still putting some pressure on the knees, can be a lower-impact alternative activity. Stretching and yoga can be low-impact exercises for the knee, though you'll want to pay attention to any pain signals you get, and stop immediately.
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