Knee injuries are a common complaint from patients at our BackFit Health + Spine offices. Knee pain is typically related to an injury which can cause ligament sprains, chronic issues such as tendonitis, or repetitive motions such as those that athletes use that can put excess stress on the knee.
Fortunately, there are a variety of knee injury prevention tactics that can help you avoid a painful situation in the future. Here are some tips to help you maintain healthy knees and avoid unnecessary injuries.
How to Avoid Knee Injuries
Use Proper Exercise and Techniques
Be sure to choose an activity that works well for your body. Avoid exercises that require the excessive use of the legs if you already have existing knee issues. For example, swimming is a better form of exercise than running for those concerned about knee injuries. Also, be sure to start your exercise regime slowly and take a day off between routines to avoid pain. Alternating workout routines and using proper technique can also help you avoid injuries.
Watch Your Weight
Carrying extra weight can cause extra stress on your knees and increases your chances for knee injuries. Maintaining a healthy weight for your body size and age can significantly decrease the chance of knee injuries and is a good way to practice knee injury prevention.
Always Warm Up
Athletes or those who exercise on a regular basis are at risk for over-training, which can cause a knee injury. It is crucial to warm up before exercising which includes stretching the front and back thigh muscles to decrease the amount of tension in your tendons and reduce pressure on your knees. Never begin exercising without warming up your muscles beforehand.
Wear Proper Safety Equipment
When engaging in recreational activities such as roller skating and soccer where knee injuries are common, be sure to always wear the proper safety equipment like knee guards to avoid knee pain.
Weight Train for Leg Strength
Working out with weights can strengthen leg muscles and provide better support for your knees. Regular weight workouts with your legs is the perfect solution to help you avoid knee injuries now and in the future.
Wear the Right Shoes
Do not underestimate the importance of wearing the right shoes when knee injury prevention is your goal. Avoid wearing high heels for extended periods of time and instead choose shoes with a good fit and lots of support. This will help insure proper balance and leg alignment which is crucial in preventing knee injuries.
The experienced team at BackFit Health + Spine offers a road to health and wellness through pain management to improve the quality of life for all patients. Contact us today to schedule an appointment for your knee injury for fast relief.