Prevention of Knee Pain

Many knee problems can be prevented or delayed.

Keep a healthy weight

This is the single most important step for protecting knee cartilage.

Strengthen the muscles

Strong thigh (quadriceps), hamstring and hip muscles take load off the knee. Do strengthening exercises 2 to 3 times a week.

Stay active, with variety

Walking, cycling and swimming are gentle on the knees. Vary activities to avoid overuse.

Warm up and cool down

Warm up before sport, stretch the thigh and calf muscles, and increase training slowly.

Use good technique and gear

• Land softly from jumps with bent knees
• Wear well-fitting shoes with support, and replace worn sports shoes
• Use protective gear in contact sports
• Avoid sudden twisting on a fixed foot

Protect the knees at work and home

• Use kneepads if you kneel often
• Avoid deep squatting and heavy lifting with a bent knee
• Take breaks from long sitting
• Keep floors clear to prevent falls

Treat injuries properly

Complete rehabilitation after a knee injury reduces repeat injury and later arthritis.

Other steps

• Control gout and inflammatory conditions
• Do not smoke
• Keep bones strong with calcium, vitamin D and weight-bearing exercise

Ayurvedic lifestyle advice

Ayurveda recommends regular routines, warm oil massage and light food to keep Vata steady. This is traditional and not proven to prevent knee arthritis.

Key point

Weight control, strong muscles and sensible training prevent most knee pain.

Before your appointment

Note when the knee pain began, where it hurts, and whether there was a fall or twist. Describe swelling, stiffness, locking, giving way, clicking and what makes it better or worse. List all medicines, painkillers, supplements and herbal products. Mention fever, other joint pain, gout and past knee problems. Bring earlier X-rays or reports and your usual shoes. Ask about tests, exercise, safe pain relief and when surgery is considered. Seek urgent care for a hot swollen knee with fever or inability to bear weight, or call 112 for severe symptoms.