10 Tips for Protecting Your Knees During Exercise

Your knees are the largest joints in your body and, arguably, some of the most important, especially if you enjoy being active. And nothing can sideline you faster than an injury to your knees. To keep you on your feet and moving without pain, there are a few steps you can take to safeguard these joints when you exercise.

Here at Apex Integrated Medical Center in the West Loop area of Chicago, our experienced musculoskeletal experts partner with patients who want to get and maintain great health. And one of the best ways to maintain joint health is through proactive measures that can help you avoid injuries altogether.

To that end, we’ve put together 10 tips that can protect your knees when you exercise.

1. Take off some weight

Your knees are responsible for supporting a considerable amount of your body, so carrying extra weight can tax your knees more than necessary. If you’re overweight, losing extra pounds can help your knees enormously by lightening the load. And we offer weight loss services at our practice to help you reach your goals.

2. Listen up

Your body is incredibly good at letting you know when you’re overdoing it. The problem is, we tend not to listen. If your knees ache after certain activities, take note. It’s their way of letting you know that they’re stressed and may need a rest.

3. Use ice

If you’ve spent a hard afternoon on the tennis courts or any other venue where your knees have been put through the wringer, put some ice on them to prevent swelling and discomfort.

4. Switch it up

You may love a good game of basketball, but your knees may not share your enthusiasm if that’s the only sport you play. Do your knees a favor and mix in activities that don’t rely on them so much, such as swimming or cycling.

5. Strengthening

Your knees provide you with a wide range of motion and rely on thin ligaments to keep everything together. You can get your muscles to share some of this workload if you strengthen them in the gym. 

6. Stretch it out

If you want to keep the connective tissues in your knees strong and healthy, add a stretching practice to your regimen. Stretching can keep your tissue supple and increase your range of motion.

7. Avoid deep bends

You may do squats and deep bends to work on your quads, but they aren’t terribly good for your knees. Give them a break and find other ways to strengthen your quads without resorting to exercises that rely so much on your knees.

8. Give them a break

If you’re constantly on the run, you’d do well to give your knees time to rest, rebuild, and repair. Give yourself a day or two off every week to give your knees time to recuperate.

9. A little support

If you’ve injured your knees, or they’ve developed degenerative issues, a knee brace can go a long way toward lending a little support.

10. Be proactive

At Apex Integrated Medical Center, we offer chiropractic care, physical therapy, and regenerative medicine to help our clients maintain great knee health. To ensure that your knees can go the distance, seek treatment at the first signs of trouble.

To keep your knees healthy or to treat them if they’re injured, book an appointment online or over the phone with Apex Integrated Medical Center today.

If you’d like us to create a knee-protection program tailored to your medical history and active lifestyle, just give us a call at (312) 265-3755 or use our convenient online scheduling tool.

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