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7 Tips for Protecting Your Knees During Exercise

Exercising is essential for a healthy lifestyle, but knee pain can make it a challenging task. Knee pain affects people of all ages and genders, making it important to take precautions to avoid further damage.

To protect your knees during exercise, here are seven tips you can follow:

  1. Warm up before you exercise: Warming up is crucial before any workout. It sends blood to your muscles, making them flexible and ready to work. Opt for low-impact cardio exercises to get your blood flowing without straining your joints.
  2. Stretch: Stretching improves circulation to your muscles and joints, and it helps improve flexibility during activity. It also reduces the risk of muscle strain. Remember to stretch after exercising to relax your muscles and prevent stiffness and strain.
  3. Wear the right shoes: Your footwear can significantly impact your joint health during exercise. Choose shoes that provide adequate arch support and cushioning to protect your knees from impacts. Ensure your shoes fit well and provide enough room but not too much. Shoe inserts can also provide extra padding and a better fit for some people.
  4. Avoid high-impact exercises: High-impact exercises, such as running or jumping, can cause strain on your knees, so it’s important to avoid them. Repetitive deep-knee bends and some stair-climbing exercises should also be avoided unless recommended by your therapist. Opt for low-impact exercises such as walking, swimming, or using a stationary bike.
  5. Use the right technique: Proper form and technique are essential for protecting your joints and muscles during exercise. Make sure to know how to use any gym equipment properly and maintain good posture to avoid unnecessary strain on your knees and other areas of your body.
  6. Don’t overdo it: Take it slow and steady when increasing the intensity of your workout routine. Know your limits and avoid rushing into exercises that may cause further damage. Remember, exercise is not a race.
  7. Ask about knee supports: If you experience knee pain during exercise, consider wearing a brace or knee support. Braces provide additional support, reducing strain on your joint and offering extra cushioning in case of a fall. It’s important to consult your doctor or nurse practitioner to recommend a brace that specifically suits your needs.

If you’re suffering from knee pain, seek relief at Marchese Integrative Practice. We offer a range of treatment options to help relieve your knee pain and stiffness, allowing you to return to your regular activities. Contact us today at 718-899-5433 to schedule an appointment.