How Can People Prevent Knee Problems?

How Can People Prevent Knee Problems?
Some knee problems, such as those resulting from an accident,
cannot be foreseen or prevented. However, a person can
prevent many knee problems by following these suggestions:
• Before exercising or participating in sports, warm up
by walking or riding a stationary bicycle, then do
stretches. Stretching the muscles in the front of the
thigh (quadriceps) and back of the thigh (hamstrings)
reduces tension on the tendons and relieves
pressure on the knee during activity.
• Strengthen the leg muscles by doing specific exercises
(for example, by walking up stairs or hills, or by riding
a stationary bicycle). A supervised workout with
weights is another way to strengthen the leg muscles
that support the knee.
• Avoid sudden changes in the intensity of exercise.
Increase the force or duration of activity gradually.
• Wear shoes that both fit properly and are in good condition.
This will help maintain balance and leg alignment
when walking or running. Knee problems can
be caused by flat feet or overpronated feet (feet that
roll inward). People can often reduce some of these
problems by wearing special shoe inserts (orthotics).
• Maintain a healthy weight to reduce stress on the knee.
Obesity increases the risk of osteoarthritis of the knee.