How to Prevent Knee Damage While Getting in Shape

Being in shape benefits you in many ways, improving your sense of well-being in the present and increasing your physical strength and resilience. If it’s been a while since you've focused on getting and staying in shape, your exercise regimen needs to consider your current physical condition.

The process of shaping up puts a lot of stress on key parts of your body, such as your knee joints. Your knees bear the weight of your upper body and have to absorb shocks from motions like running and jumping. Especially as you’re starting to get more active, your knees can experience serious wear and tear.

You don’t want your fitness journey to end up creating knee damage that could follow you for years to come, leading to chronic knee pain or even a need for knee replacement surgery. So, do you need to avoid exercise altogether and lose out on the personal and health benefits of getting in shape? Not with the right approach!

The sports medicine and fitness experts at Burlingame Orthopedics of Burlingame, California, can advise you on increasing your fitness and getting in shape while still protecting your knee joints from harm. Here’s what board-certified orthopedic surgeon Dr. Richard Han wants his patients to know about preventive knee care.

Loosen up and stay limber

Tendons and ligaments hold joints together and allow smooth joint motion. Under physical stress, injury or damage to tendons or ligaments can result in lasting joint problems.

That’s why it’s important to warm up and cool down before and after engaging in intense physical activity. Warm-up stretches and exercises make your ligaments limber so they won’t tense or snap when you put on pressure and push for performance. Warm-ups and cool-downs form a key part of any sports injury prevention plan.

Increase strength, decrease stress

A great way to decrease joint stress is to focus on strengthening the nearby muscles. When your muscles are strong, they take and redistribute a lot of the stress and pressure that otherwise falls on your joints.

To protect your knee joints, work on building strength in the muscles of your calves, thighs, and core muscles. Your provider at Burlingame Orthopedics can advise you on the best targeted lower-body strength-building exercises to add to your workouts to spare your knees.

Cushion your knee joints while active

Depending on your risk factors for knee injury or damage, you may need to pay extra attention to providing cushioning support for your lower body while exercising. There are a few ways you can do this!

For one thing, some types of exercise impact your knee joints more than others. Running creates intense jolts that have to be absorbed by your knees. Bicycling or swimming won’t have the same impact. Choosing low-impact activities gives your knees a break while helping you lose weight, improve cardiovascular health, and build body strength.

Even if you’re dedicated to high-impact activities like running, you can still take steps to improve cushioning and shock absorption in your knees. Using the right running or walking shoes and replacing them as soon as they wear out can make a big difference in the stress on your knees and other joints.

Getting in shape doesn’t have to mean putting a number on your knees, either. With a little forethought, planning, and expert guidance, you can avoid knee pain and still meet your fitness goals. For personalized support, contact Burlingame Orthopedics online or over the phone today to schedule your appointment.