5 Knee Injury Prevention Tips

9 Tips for Preventing Knee Injuries: Douglas J. Abeles M.D. & Associates:  Orthopaedic SurgeonsKnees are the most commonly injured joints which can disrupt your routine. Pain, swelling, stiffness, and inability to straighten your leg as you get around, among other concerns, make it hard to maintain an active lifestyle. Following the extent of your injury, Kai Sports Medicine LLC can treat and help manage the situation through physical therapy, lifestyle changes, medication, injections, or a combination. If left untreated, knee injuries can extend, requiring more invasive treatment, including surgery.

While common, most instances leading to knee injuries can be prevented. Among the straightforward tips you can use to lower the risk of disruptive knee injuries includes:

  1.     Weight management

Excess weight impacts your health in many ways, including increasing knee injury risks. The excess weight puts more pressure on your joints, making them susceptible to injuries. Moreover, you are at a higher risk of developing chronic knee pain, which can even lead to osteoarthritis. Shedding a few pounds and sticking to a healthy weight management regimen are critical aspects that can help prevent knee injuries and other health concerns.

  1.     Posture

What is your posture when sitting or walking? Many people bend or slouch at the waist. This is a poor posture and a habit you should reconsider as you strive to limit knee injury risks. The posture puts more pressure on the knees, increasing the chances of getting injured and developing chronic pain. Sit or walk with your head squarely on your shoulders, and position the shoulders directly above the core. Slouching and bending are usually signs of a weak core; work on it to help you maintain good posture.

  1.     Exercise techniques

Physical activity is essential as you work to maintain a healthy lifestyle. Options like weight training are crucial as they help strengthen your leg muscles. How much attention do you pay to the technique, though? Much like your posture, you need to use the proper technique to avoid exposing the knees to excessive stress.

Check your form when lifting weights or stretching. This is to ensure you are not putting undue pressure on the knees. This is mostly considering the movements. You risk significant damage if you move the knees improperly or lock them during the exercise. This could weaken the ligaments, tendons, cartilage, and bones, making them susceptible to injuries.

  1.     Rethink the exercise regimen

Are you overdoing it? Knowing your limit is essential. It helps ensure you are giving the body enough time to recover. This means you will not be vulnerable to injuries. Moreover, considering your situation, you might be best suited for low-impact options that do not strain the knees. If you have arthritis, for example, excessive training could cause significant injuries. Revisiting your regimen and including options such as swimming or walking instead of hitting the gym or participating in contact sports could be more productive considering your situation.

  1.     Knee guards

Knee guards, especially when undertaking activities where falls are common, like biking, are recommended. Strapping up the knee can lower the impact. It helps you prevent bruises or potential fractures.

Rest, ice, heat, compression, and elevation are common home remedies you can use to manage knee injuries. Nonetheless, following the extent, seeking professional attention is necessary. This helps ensure the damage doesn’t extend to the point that non-invasive treatments are no longer viable. Visit Kai Sports Medicine today for more on knee injury prevention, treatment, and management.