Keep extra pounds off: Maintaining a healthy weight is one of the best things you can do for the knees. Every extra Kilo puts additional strain on the joints, increasing the risk ligament and tendon injuries and even osteoarthritis.
Get strong, stay limber: Because weak muscles are a leading cause of knee injuries. You will benefit from building up the quadriceps and hamstrings, which support the knees. Try knee extensions, hamstring curls and leg presses to strengthen these muscles. Balance and stability training helps the muscles around the knees work together more effectively. Since tight muscles also can lead to injury, stretching is important. Try to include flexibility exercises in the workouts.
Be smart about exercise: if you have osteoarthritis, chronic knee pain or recurring injuries, you may need to change the way you exercise. That does not mean you have to stop being active, rather it does mean being smart about when and how you work out. If the knees ache after jogging or playing or other sports that give the joints a real pounding, consider consultation of a specialist of orthopedics.
Make sure the shoes fit well: if the shoe fits, you will be a lot safer Choose footwear that is appropriate for the sport. Running shoes are not designed for pivots and turns, for instance, but tennis and racquetball shoes are.
Baby the knees: Wearing proper gear for knee-sensitive activities can help prevent injuries. Use kneepads when playing volleyball and buckle the seat belt every time you drive.See More