Why is KNEE PAIN so common? Part 2

Knee trauma can be prevented with increased caution in these areas.

1. When you are standing up from a low surface, do so slowly. 

2. Avoid standing up and turning at the same time. 

3. Add leg stretching and strengthening to your exercise routine. 

4. Be very careful getting on/off the floor. 

5. Avoid leaning forward excessively if your knees are straight (example: reaching into the back seat of your car). 

6. Do all that you can to prevent falling! Stairs and bathrooms are higher risk areas. 

7. Be more cautious when you stand on step stools, chairs and ladders. Be cautious as you get up and down from those as well.

8. Do not stand on any surface that is questionable (ex: standing on a book shelf in order to install a curtain).

9. If you play sports, do specific exercises to prepare yourself. Warm up well before you start practicing or playing. Stay warm during your breaks (ex: baseball, football).

10. Listen to your body. If your knees start hurting when you are exercising, take a break from the painful exercise. Do not exercise through an injury because it will get worse.

Why is KNEE PAIN so common?

There are many causes of knee pain, which I will not go into because they are very technical and somewhat boring to talk about. But here are some things to watch out for.

1. Twisting your knee. This can be even more risky if you twist it quickly (sports).
2. Wearing unsupportive shoes. You need shoes with arch support! This is especially true when you will be walking a lot. Do not go cheap on shoes because your body will suffer for it.
3. Not wearing orthotics. Not everyone needs orthotics, but those who do should wear them all the time. If you have one or more of these, you may need orthotics:  flat feet, high arches, knock-knees, bow-legged, pigeon-toes, scoliosis (this list is not comprehensive).
4. Single knee trauma (car accident, fall, sports injury, etc). High risk sports are soccer, tennis, football, etc.
5. Thigh muscle weakness. Here is a simple exercise to get started with strengthening: straighten your leg in front of you (heel of foot can be on the floor). Lock your knee by squeezing/contracting your thigh muscles for 5-10 seconds. Repeat at least 10x.

To be continued!