If God had intended humans to be perfect, goes an old saying, he wouldn't have given us knees. Despite the fact that the knee is the body's biggest, heaviest and best-protected joint, it is injured more often than any other. Many injuries can be prevented by taking these precautions.
If you're overweight, slim down to reduce stress on the joint, especially if you engage in such activities as jogging or tennis.
If you sit in one place for long periods, change the position of your legs often. Whenever possible, stand up and stretch your legs or take a short walk.
Avoid climbing stairs or bending your knees any more than is necessary. When working on something below waist level, sit on a stool or on the floor.
Avoid wearing high-heeled shoes or those with thin, poorly cushioned soles.
When gardening, kneel on a piece of foam rubber or an old cushion; shift your weight frequently from one knee to the other.
Relieve wear and tear on your knees whenever you exercise. Use a resilient surface for walking, jogging, playing tennis or doing any kind of aerobics. Avoid cycling in high gears.
To strengthen your knee muscles, do a set of knee curls daily. Lie on your stomach on an exercise bench or a bed so that your lower legs extend over the edge. Turn one foot inwards to an angle of about 45°, slowly bend your knee to a 90° angle, and lift your upper leg as high as you can. Hold this position for 10 seconds, then lower your leg slowly and let it straighten. Repeat ten times with each leg.
Never ignore any knee injury, however slight it may seem. See a doctor as soon as possible after you have damaged your knee. Meanwhile, follow the RICE rule: Rest, Ice, Compression and Elevation.
