Tips To Prevent Knee Pain And Injury

Causes

• Direct hit or trauma to the knee joint
• Sports injury
• Overuse of the joint
• A fall, jump or twist
• Arthritis or Osteoporosis

Symptoms

• Pain which can be mild to severe. It may tend to aggravate during or after an activity
• A popping sound or sensation may be heard or felt in the knee
• The joint may feel weak and loose
• Swelling, bruising, tenderness or redness
• Inability to bear body weight, stand, walk or bend
• Numbness in the joint
• Pricks and needles may be felt
• Visible deformity

Prevention Tips

• Orthopedic doctors recommend wearing knee straps or guards during sports or recreational activities to lend adequate support to the joint.
• Refrain from carrying excessive loads as it may stress the joint.
• Maintaining a healthy weight reduces the risk of developing Osteoarthritis which may weaken the knee joint and make it prone to injury.
• Adequate warming up before playing or exercising stretches the thigh muscles, prevents stressing of the tendons and reduces pressure on the knee joint.
• Wear shoes that enable proper alignment of the feet, knee joint and the legs during any activity.
• The intensity of workout whether at the gym or outdoors should be enhanced gradually to prevent injury to the knee joint
• Physical therapy helps to strengthen the knee joint and support muscles in case the person is already experiencing pain or discomfort in the joint
• Regular exercise and use of the joint helps to maintain its flexibility
• A diet rich in calcium helps to maintain bone strength and reduce the risk of a fracture
• Learn the right techniques and methods of playing a sport, exercising or using an equipment from a trainer before practicing them