The best knee injury prevention starts with becoming familiar with your own body and learning how to exercise correctly.
Knee pain is often caused by either a one-time acute injury or a repetitive motion that stresses the knee over time, particularly as we age. There are some steps you can take to avoid knee pain and injuries.
Maintain your weight. Because extra weight can increase your chances of developing osteoarthritis, maintain a weight that's appropriate for your size and age to decrease stress on your knees and to avoid increased chances for knee injuries.
Wear sensible shoes with a good fit. It will help you to maintain proper leg alignment and balance, ultimately preventing knee injuries.
Warm up. Before starting any exercise, warm up and then do stretches. If you stretch muscles in the front and back of your thighs, it decreases tension on your tendons, ultimately relieving pressure on the knees.
Do low-impact exercise. At the gym, opt for a rowing machine or a cross-trainer . Both offer a strong workout with low impact to your knees.
Swim or walk. When exercising outside of the gym, opt for swimming or walking.
Weight train. Strengthen your leg muscles to better support your knees and avoid injuries by working out with weights. But be sure to consult with a Gym Instructor/Personal Trainer first on the right way to lift weights to prevent knee pain.
Don't decrease your activity. A decrease in activity will lead to muscle weakness, increasing your chances of injuries.
Don't suddenly change the intensity of your exercise. Build up gradually to avoid knee pain.
Consider physical therapy. If you already have a knee injury, visit a physical therapist who can help to set up an appropriate exercise regime.