How to Prevent Knee Injuries? 5 Tips for Good Knee Health

Severe knee pains, with or without injuries, can be a nightmare for anyone. Though common, knee pains can still affect your daily activities and make you feel sick.


Many people associate knee pains with the aged population, but it’s untrue. You’d be surprised to know that in Canada alone, over 60,000 knee joint replacement surgeries are performed yearly on patients of all age groups.

Canada is one of the most affected countries in the world, with so many of its citizens facing issues relating to their knee health. The rise in cases of knee osteoarthritis across the country has been a major problem.

However, you can prevent knee pains, injuries, and knee osteoarthritis to some extent by taking care of your knee health.

Knee joints are the most vulnerable parts of humans. This is because both knees carry the entire body’s weight, which is at least 50–60 times over its intrinsic weight. So, knee problems are inevitable as one grows old. But it can affect anybody anytime.

Some common reasons behind sudden knee pains or injuries are inflammation, poor knee care, lifting heavy objects, bad posture, and weakness.

Knee pains can also sometimes happen due to low Vitamin D, minerals, and calcium. In addition, other symptoms like weakness, confusion, and low blood hemoglobin count might also be present in such cases.

Patients suffering from ligament tears, arthritis, and torn cartilage can also feel sharp and severe knee pains from time to time.

Facing knee problems once in a while won’t require special attention, but if the knee problem is recurrent or debilitating, consult a doctor immediately.

How to Take Care of Knee Health?

In a busy and stressful environment, taking time out to pamper yourself is a big challenge. But, just like hair, face, skin, and oral care, you should also dedicate adequate time to your knees.

The idea is to identify inflammation or pain in the knee region first, and then you should take remedial measures.

When your knees are painful and swollen, it means there’s something wrong. The doctor may suggest a further course of action based on the X-ray report. So, never delay in consulting your doctor when you can’t move or walk. If there is any pain, you need to be more cautious. Any lackadaisical attitude in such a case can further aggravate your condition.

Proper knee care is essential to staying fit and fine. Here are a few simple tips on how you can do it:

Maintain A Balanced Posture

Bad posture is the number one reason why people face nagging knee issues from time to time. Poor posture completely alters the body’s center of gravity, adding more stress or pressure to knees and hip joints.

Your head and shoulder must be straight and in the proper direction when you stand, and your hips must be aligned with your knee joints.

Similarly, you shouldn’t sit on your knees. Instead, sit straight on a chair or sofa with both knees placed on the floor. Again, a bad sitting posture will increase the possibility of getting your knees hurt and affect your blood circulation, too.

Don’t forget that knee posture also matters when you are asleep. Never sleep with your knees bent.

If your posture has altered due to surgery, illness, pregnancy, or accidents, practicing yoga, tai chi, and planks can help.

Don’t Mess with Shoe Size

Never mess with your shoe size. A pair of shoes you buy should be supportive and comfy. It shouldn’t be too tight or too loose. The shoe size has to be appropriate so that you can comfortably place your feet inside and carry on with your day-to-day activities without putting undue pressure on your legs or knee joints.

Moreover, the same pair of shoes shouldn’t be used for multiple purposes. You need different types of shoes for different purposes. Unfortunately, when you use a single shoe for multiple purposes, you may end up hurting your feet and knee joints more.

All shoes are made to serve different purposes. For example, you may never feel at ease when you use an office shoe for gym purposes and vice versa.

The use of inappropriate shoes can aggravate your knee conditions more.

Wear Knee Braces

If you are obese or have recently been injured near the knee region, you should wear knee guards or braces. You can keep your knees safe with braces, even if you accidentally fall while climbing stairs or riding bikes.

Getting a knee brace is a good way to stay safe from bruises and blood clots, which can happen when your knees get hurt. Get the brace on whenever you are on the road or doing any strenuous activity.

Knee guards have been medically proven to be an effective remedy against knee injuries or sudden pains. You can also wear it every day to the office, market, gym, or wherever you want to without any worries. Anybody, irrespective of age, gender, and health issues, can wear knee guards for safety.

Stretching Your Leg Muscles

Through stretching, you can improve your muscle flexibility and mobility. Therefore, it is always advisable that before you indulge in any physical activity, you should warm up yourself with a few minutes of stretching first.

Stretching puts enough pressure on the hamstrings, calf muscles, and knee joints to enhance your mobility while improving the overall blood flow in the region.

When your knees are flexible and well-conditioned, they are less likely to develop cramps and help prevent injury at the time of lifting heavy objects or participating in gym sessions.

That’s why you should try to get your legs stretched daily, at least for 15-20 minutes every day.

Control your Weight

Obesity can be detrimental to your knee health. When the body becomes obese or fat, it is more likely to hurt your knees.

Health issues like knee pain, injuries, and arthritis can often get severe in the case of an obese person whose BMI (Body Mass Index) doesn’t correlate with their height, age, and weight.

Excess weight makes knees vulnerable to pain and injuries. Keep your weight under control to stay active and safe from knee injuries and aches.

Your aim should be to maintain an ideal BMI figure that suits your body requirement. It’s high time to check your weight and take appropriate measures if you are overweight. 

Summing Up

Vulnerable knees can lead to injury even when you are doing a simple task such as relaxing on a sofa, riding a bike, or climbing stairs. The only way to stay safe is to strengthen your knee joints and muscles so that they can withstand the body’s pressure when doing serious work.

A knee consists of several important parts, including the quadriceps, abductors, kneecaps, hamstrings, and ligaments. When any of these parts suffer trauma, you’ll start feeling pain.

So, as much as possible, try to work on your knee health and don’t stress knee joints unnecessarily. Whatever you do, make sure your knees are relaxed and stress-free. When your knees are under stress, there’ll be reduced blood supply in the region, which can lead to further knee problems.



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