Keep Your Knees Healthy

Whether you're a seasoned athlete, a weekend warrior or totally laid back when it comes to exercise, knowing how to protect your knees from damage can mean the difference between an active lifestyle and long-term, strained mobility. According to the American Academy of Orthopaedic Surgeons, nearly 25% of adults experience knee pain every year.

It's a Complex Joint

Your knee is a powerful hinge joint that connects your thigh bone (femur), shinbone (tibia) and kneecap (patella). It’s stabilized by four major ligaments: the ACL, PCL, MCL and LCL. Between the bones, menisci — pads of cartilage — cushion and protect the joint.

Your knee needs to bend, twist and pivot while staying stable. That’s a tough balance. Over time, your ligaments can tear, tendons can swell and arthritis can set in. Even everyday wear and tear can lead to pain.

Who’s at Risk for Knee Pain?

If you’re active — especially in high-impact sports — you may start feeling knee pain between your late 30s and 50s. Women are more likely than men to experience certain knee problems, including kneecap alignment issues. These often stem from the angle between your hips, thigh bone and kneecap, and can begin in your teen years. By your 40s, you might develop chronic patella pain that makes it hard to squat or climb stairs.

How You Can Prevent Knee Injuries

You don’t have to wait for pain to slow you down. Here’s what you can do now:

Avoid overtraining. Build well-rounded fitness. If you run five or more times a week, swap in low-impact workouts like swimming or cycling.
Increase distance gradually. If you’re into endurance sports, ramp up slowly to avoid injury.
Don’t ignore pain. If your knees swell or ache regularly, take a break. Try low-impact activities while you recover.
Lose weight. Even a five-pound drop can reduce pressure on your knees. Going upstairs puts three times your body weight on your knees — going downstairs, nearly five times.
Strengthen support muscles. Strong hips, thighs and core muscles help keep your knees stable.
Protect your ACL. Sports like soccer, basketball and volleyball put your ACL at risk. Neuromuscular training. This improves agility, leg strength and landing technique, which can help prevent injury.

How to Stay Active Safely

If you play sports that involve cutting, jumping or pivoting, talk to a physical therapist or athletic trainer. They can help you build strength and learn movement patterns that protect your knees.