How to avoid knee injuries

The knee strap can basically be described as strong tube like bandages that give support to the knee but do not restrict flexibility.

To prevent knee pain or injuries from common causes, here are a few tips:

Wear proper shoes that provide adequate support for your arches.

Ill-fitting shoes increase the incidence of pronation which puts extra stress on your knees and may eventually result in pain and even injury.

 Carrying heavy objects puts a lot of stress on your knees;

ask for help if you suspect that an object may be too heavy for one person to move.

 Maintaining a healthy weight is important.

Not only does extra weight put a lot of stress on your knees, but it also increases your risk of developing osteoarthritis.

 Exercises like walking or swimming can strengthen your knees

however, controlling your intensity level and alternating days with other activities is good practice to avoid hurting yourself in the process.

 Weight training is also a good way to strengthen your knees

There are several low impact exercise machines in the gym that will engage your knees and keep them active, making them less prone to injury.

 Protect your knees by wearing guard

During recreational sports like soccer, and don’t forget to stretch before engaging in physical activities. Be mindful of the correct techniques and positions when exercising, and always use them.

Engaging in exercises that improve strength and flexibility

Is one of the surest ways to prevent the common causes of knee injuries. Some of the benefits that come with such activities are mentioned below:

Strengthening exercises

Strengthening exercises engage your hamstrings and quadriceps. Strengthening them will reduce stress and aid your knees in absorbing shock.

Flexibility exercises

Flexibility exercises stretch the muscles that support your knees while strengthening them in the process. Gentle stretches improve flexibility and reduce soreness, while active stretching can cause pain and muscle tightening.

When you injure your knee joints, proper treatment, even of mild cases can ensure long-term health. RICE is a very well-known acronym for a care of injuries involving muscles, joints, ligaments and tendons.

• R – rest the joint to minimize further damage.
• I – Ice the joint to help reduce inflammation.
• C – use compression to help aid in blood flow and healing.
• E -elevate the affected area to aid in blood flow and healing.

Keeping your knees healthy and preventing injury starts with developing healthy and flexible supportive muscles. A qualified physician can give you a customized exercise plan as well as specific tips to help keep your knees in good condition.