5 Tips for Protecting Your Knees During Exercise

Regular exercise is the key to maintaining overall health, but you have to protect your knees to prevent injuries that can sideline your activities. Whether you're a seasoned athlete or a fitness novice, understanding how to care for your knees can help you stay active and pain-free. 

The experienced team at Nevada Orthopedic & Spine Center in Henderson and Las Vegas, Nevada, shares five essential tips to keep your knees healthy during exercise.

1. Warm up before the exercise

Starting your workout with a proper warm-up helps protect your knees. Warming up increases blood flow to the muscles and prepares the joints for activity, which reduces the risk of injury. 

Begin with five to ten minutes of light cardio, such as walking or cycling at a slow pace. Follow this with dynamic stretches that mimic the movements of your upcoming exercise, focusing on the lower body to engage the muscles around the knees.

2. Strengthen surrounding muscles

Strong muscles support and stabilize the knees, reducing the strain on this joint. Incorporate strength training exercises that target your quadriceps, hamstrings, calves, and hips into your fitness routine. 

Exercises like squats, lunges, and leg presses are particularly beneficial. However, it's important to perform these exercises correctly to avoid putting undue stress on the knees. To prevent injury, ensure your knees do not extend beyond your toes during exercises like squats and lunges.

3. Choose the right footwear

Wearing the correct footwear is essential for knee health during exercise. Shoes that provide adequate support and cushioning can absorb the impact that might otherwise strain your knees. 

Choose shoes specific to your activity — running shoes for runners, basketball shoes for basketball players, and so on. Replace your workout shoes regularly, as worn-out shoes lose their ability to provide proper support and cushioning.

4. Maintain a healthy weight

Carrying extra weight puts additional stress on your knees during exercise, increasing the risk of knee injuries. Reaching and maintaining a healthy weight helps protect your knees. Combine regular exercise with a balanced diet to keep your weight in a healthy range. Not only will this benefit your knees, but it will also improve your overall health and fitness.

5. Listen to your body

Paying attention to what your body tells you can prevent knee injuries. If you experience knee pain during an exercise, stop and assess. Continuing to exercise through pain can lead to more severe injuries. 

If your knees feel sore after a workout, give them a break and consider using ice or anti-inflammatory medications to reduce swelling. 

If knee pain persists, consult the compassionate team at Nevada Orthopedic and Spine Center to determine the cause and appropriate treatment. Call our Henderson or Las Vegas, Nevada, office to schedule an appointment.