Protect Your Knees from Strains and Sprains

Even if you’re not an athlete, a knee strain or sprain can take you out of your game for a while. To avoid knee injury and the long recovery process, the best strategy is prevention.

Teenagers, whose muscles have not fully grown, are more prone to knee injuries. Problems also can develop with age as the cartilage in joints becomes less “rubbery” and is more easily injured.

Certain sports, such as running and basketball, put heavy pressure on knees. Women athletes in these sports have a higher rate of knee injuries than men do. Various factors may play a role, including hormonal changes.

Here’s how to spare your knees:

• Before exercising, warm up by walking for five minutes. Then perform slow, easy stretches — particularly on your thighs.
• Strengthen leg muscles that support your knees by walking up stairs or riding a bike. Strength-training exercises also can help.
• When jumping, land with your knees bent.
• Don’t bend your knees past 90 degrees when doing knee bends or squats.
• Rest if you feel knee pain or fatigue.
• Wear shoes with nonskid soles.