Orthopedic Associates' Blog


Orthopedic Associates' Blog

Simple Ways to Prevent Knee Pain
Simple Ways to Prevent Knee Pain

Dr. Richard Hulsey

Be kind to knees, you'll miss them when they're gone.” – Baz Luhrmann, “The Sunscreen Song”

There are many kinds of knee pain, and many things that can cause it. Years of wear and tear on joints over the course of a lifetime can create discomfort, as can an instantaneous injury. As with most things, an ounce of prevention is worth a pound of cure, and there are strategies for keeping your joints healthy and preventing future knee pain. Knowledge of how to exercise and actions to avoid are key for protecting your knees from injury.


One of the most common causes of knee pain, especially pain from osteoarthritis, is weight gain. The human body was intended to only carry a certain amount of weight based on your height and build. Additional weight places undue strain on your joints, especially your knees. If you are overweight or obese, you add stress to your knees with every step you take. In addition to increasing the chances for a knee injury, this damage happens slowly over time and is cumulative.

Maintaining a healthy weight is the single most important thing you can do to avoid knee pain, as well as a slew of other medical conditions. If you’re overweight and already experiencing knee pain, you’ll be surprised at how much of the pain can be alleviated when you enter a healthy weight range.


One of the most important things you can do when stretching is paying attention to your body’s reaction. Don’t push or pull too hard when stretching; find a tension that feels good and avoid overextending your knee. Make sure to warm up and stretch before physical activity to decrease tension on the tendons in your knees and relieve pressure from exertion.


As we age, the tendency is to decrease physical activity. Do everything you can to stay in motion every day to keep your muscles strong and supportive. A lack activity can speed up muscle atrophy, which leaves your knees unsupported and vulnerable to an injury.

On the converse, it’s also important to slowly ramp up to increased activity and not introduce anything harsh or shocking to your joints. We’ve all had the experience of achy knees after a day of too much activity. Make effort to slowly increase your activity and be mindful of the messages your body is sending you.

Physical Therapy

If you’ve already experienced a knee injury, it’s important to continue to communicate with your doctor and physical therapist. Be sure you make them aware of the pain you experience and help you develop a suitable exercise regimen. In addition to the help you get during your appointment, you’ll learn stretches and techniques that are suitable to practice at home to keep your knee pain at bay.

Ready to make an appointment to see a specialist and address your knee pain? Give us a call today.


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Thanks for the informative piece and it will surely help a lot of people in the society and the country at large.