Prevention of Knee Pain

Many knee problems can be prevented or delayed.

Keep a healthy weight

This is the single most important step for protecting knee cartilage.

Strengthen the muscles

Strong thigh (quadriceps), hamstring and hip muscles take load off the knee. Do strengthening exercises 2 to 3 times a week.

Stay active, with variety

Walking, cycling and swimming are gentle on the knees. Vary activities to avoid overuse.

Warm up and cool down

Warm up before sport, stretch the thigh and calf muscles, and increase training slowly.

Use good technique and gear

• Land softly from jumps with bent knees
• Wear well-fitting shoes with support, and replace worn sports shoes
• Use protective gear in contact sports
• Avoid sudden twisting on a fixed foot

Protect the knees at work and home

• Use kneepads if you kneel often
• Avoid deep squatting and heavy lifting with a bent knee
• Take breaks from long sitting
• Keep floors clear to prevent falls

Treat injuries properly

Complete rehabilitation after a knee injury reduces repeat injury and later arthritis.