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5 Preventative Steps for Knee Injuries



The knee is the most commonly injured joint for all age groups. Therefore, keeping the knee safe and functioning properly should be a concern for any person. Here are some of the best ways to prevent knee problems and injuries.

1. Stretch
Perhaps the easiest way to prevent knee problems is to stretch before any kind of activity, especially exercise. Tense and tight muscles are a major cause of knee pain. A good stretch will relieve tension in the leg muscles, which also reduces the tension in the tendons and ligaments. Getting rid of excessive tension in the tendons will actually relieve pressure on the knees. Relaxed and loose leg muscles can reduce the repetitive stress that causes knee pain in the first place.
2. Exercise with Correct Form
Many knee injuries are caused by performing activities with poor form. Doing exercises like squats and leg presses with bad form can cause serious stress to the knee joint. It can also cause muscle imbalances that put unnatural pressure on the knee. Running with an excessive heel strike or other high-stress running techniques can also do a great deal of damage to the knee joint.
3. Wear Proper Shoes
Wearing shoes that fit well is essential for exercises that involve walking and running. Wearing shoes that are too big or too small will cause the foot to strike the ground in improper positions, repeatedly aggravating and damaging the knee area. Wearing proper shoes is important in daily life, as well. Even simply walking around in badly structured or poorly fitting shoes can put unnatural pressure on the knee.
4. Strengthen Legs
To keep the knees safe and healthy, it is actually a good idea to build up strength in the muscles and connective tissue of the legs. Strong legs will help to maintain the structure and stability of the knees even under considerable stress. Increasing strength in the legs will build up the tendons and ligaments around the knee at the same time. This will further reduce instability in the knee joint, preserving the integrity of the knees. Strong and balanced muscles and connective tissue around the knee will provide a firm foundation for proper knee movement.
5. Use Ice
Many people think of ice as a way to treat injuries that have already occurred. Actually, ice can prevent the sort of inflammation and swelling that leads to knee pain. Preventing inflammation will help the knee to move the way it was intended to, ensuring that the joint does not become painful. Of course, icing the knee will also prevent further damage if the knee is already injured and inflamed.