How to Avoid Ruining Your Knees

Apr 18, 2013

Foothills Sports Medicine Physical Therapy

by Foothills Sports Medicine Physical Therapy

Knee pain treatment in Phoenix is very common because knees are so susceptible to injury. They require the right balance of flexibility, stability, and care to stay healthy.
Here are some ways to avoid ruining your knees during exercise and everyday activities:

  • Maintain a healthy weight: Being overweight causes considerable strain on your knees. One extra pound of body weight puts an extra five pounds of force on your knee joints. Additionally, if you don’t strengthen the other muscles around your knee, it can cause instability and extra pressure. To prevent these types of problems, eat a healthy diet, get regular exercise, and focus on strengthening your quadriceps, hamstrings, and core muscles.
  • Don’t ignore abnormal pain: A little knee pain is usually nothing to be concerned about and can typically be cured with some rest and recovery. But if the pain lingers or gets worse, don’t ignore it. This could indicate there is a more serious problem, and you may start overcompensating in other areas (your back, thighs, feet, etc.), which could lead to other injuries. Instead of ignoring the pain or hoping it goes away, see a doctor or physical therapist to properly diagnose the problem and get a treatment plan.
  • Let your muscles rest to prevent overuse: Disregarding muscle soreness can be just as dangerous as ignoring pain. Soreness is a sign that your muscles are growing and rebuilding. After a tough workout or activity, give yourself a chance to recover for a day or two before exercising again. Stretching also helps muscles heal faster, so be sure to take a few extra minutes before or after your workout to warm up or cool down.
  • Get a physical therapist’s or trainer’s help with strengthening and agility: ACL tears (the ligament on the outside of your knee) are one of the most common knee injuries due to the natural instability of your knees. Physical therapists and neuromuscular trainers can teach you how to improve your strength, agility, and performance in order to avoid ACL tears and other knee injuries. If you’ve already experienced a knee injury, seeing a physical therapist can help you recover quicker, regain strength, and return to normal activity as soon as possible.

It’s easy to take our knees for granted, but having an injury can be debilitating, frustrating, and painful. Becoming aware of the dangers and learning better habits now can help you be mindful and avoid problems later. For more advice on how to avoid injuries or to get more information on knee pain treatment in Phoenix, get in touch with Foothills Sports Rehab.

+ Share this content…


Related Articles

Hydration Tips for Summer Athletes

Hydration Tips for Summer Athletes

With the end of school comes summer and fall sports, which for Arizonians, means exercising in 100-degree temperatures during their training programs. During this time, it is especially important for athletes and physical therapy patients to stay hydrated for...

Subscribe to receive our latest Dr. written content (solutions and wellness tips) delivered fresh to your inbox. It's FREE!

  • This field is for validation purposes and should be left unchanged.

We are Medical HIPPA Compliant and will not share your information with anyone.