Tips To Prevent Knee Pain And Injury

Tips To Prevent Knee Pain And Injury

The knee joint is the meeting point of the thigh bone (femur) and the lower leg bone (tibia). It is supported by muscles, tendons, ligaments as well as disc-shaped menisci. Since it bears maximum body weight and is put to constant use, it is prone to injury as well as wear and tear. Knee injuries may vary from a fracture, tendon or ligament tear, bone displacement or sprains and strains.


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


  • 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
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