Knee Problems And Injuries: Prevention

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Prevention

The following tips may prevent knee problems.

General prevention tips

• Wear your seat belt in a motor vehicle.
• Don't carry objects that are too heavy. Use a step stool. Do not stand on chairs or other unsteady objects.
• Wear knee guards during sports or recreational activities, such as roller-skating or soccer.
• Stretch before and after physical exercise, sports, or recreational activities to warm up your muscles.
• Use the correct techniques or positions during activities so that you do not strain your muscles.
• Use equipment appropriate to your size, strength, and ability. Avoid repeated movements that can cause injury. In daily routines or hobbies, look at activities in which you make repeated knee movements.
• Consider taking lessons to learn the proper technique for sports. Have a trainer or person who is familiar with sports equipment check your equipment to see if it is well suited for your level of ability, body size, and body strength.
• If you feel that certain activities at your workplace are causing pain or soreness from overuse, call your human resources department for information on other ways of doing your job or to talk about using different equipment.

Tips specific to the knee

• Keep your knees and the muscles that support them strong and flexible. Warm up before activities. Try the following stretches:
  • Hamstring stretch
  • Knee-to-chest exercise
  • Calf stretch
  • Straight-leg raises
• Avoid activities that stress your knees, such as deep knee bends or downhill running.
• Wear shoes with good arch supports.
• Do not wear high-heeled shoes.
• When playing contact sports, do not wear shoes with cleats.
• Replace running shoes every 300 to 500 miles (480 to 800 kilometers).

Tips specific to female athletes

Women are more likely to have knee injuries than men. Sports trainers recommend training programs that help women learn to run, jump, and pivot with knees bent to avoid knee injuries. In sports such as soccer, basketball, and volleyball, women who bend their knees and play low to the ground have fewer knee injuries than women who run and pivot with stiff legs.

Knee brace use

Some people use knee braces to prevent knee injuries or after a knee injury. There are many types of knee braces, from soft fabric sleeves to rigid, metal hinged braces, that support and protect the knee. If your doctor has recommended the use of a knee brace, follow his or her instructions. If you are using a knee brace to help prevent problems, follow the manufacturer's instructions for use.

Keep bones strong

• Eat a nutritious diet with enough calcium and vitamin D, which helps your body absorb calcium. Calcium is found in dairy products, such as milk, cheese, and yogurt; dark green, leafy vegetables, such as broccoli; and other foods. For more information, see the topic Healthy Eating.
• Exercise and stay active. It is best to do weight-bearing exercise, such as walking, jogging, stair climbing, dancing, or lifting weights, for 45 to 60 minutes at least 4 days a week. Weight-bearing exercises stimulate new bone growth by working the muscles and bones against gravity. Exercises that are not weight-bearing, such as swimming, are good for your general health but do not stimulate new bone growth. Talk to your doctor about an exercise program that is right for you. Begin slowly, especially if you have been inactive. For more information, see the topic Fitness.
• Avoid drinking more than one alcoholic drink per day. People who drink more than this may be at higher risk for weakening bones (osteoporosis). Alcohol use also increases your risk of falling and breaking a bone.
• Stop or do not begin smoking. Smoking puts you at a much higher risk for developing osteoporosis. It also interferes with blood supply and healing. For more information, see the topic Quitting Tobacco Use.

Possible abuse

Bruises are often the first sign of abuse. Seek help if:

• You suspect abuse. Call your local child or adult protective agency, police, or a doctor, nurse, or counselor.
• You or someone you know is a victim of violence.
• You have trouble controlling your anger with a child or other person in your care. Resources are available for help.

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Last updated:	October 14, 2005
Author:	Sydney Youngerman-Cole, RN, BSN, RNC
Reviewed By:	William M. Green, MD - Emergency Medicine, H. Michael O'Connor, MD - Emergency Medicine
Editors:	Susan Van Houten, RN, BSN, MBA, Tracy Landauer