How Can I Prevent Knee Pain?

Knee pain is a common problem that can affect people regardless of age. It may be due to an injury such as a tear of the anterior cruciate ligament. Age-related conditions such as osteoarthritis can also result in knee pain. While anyone can develop this problem, it is common among athletes and people whose jobs require repetitive stress on the knee. Other factors such as excess weight, physical inactivity, and previous injury can also increase your risk of knee pain. Fortunately, the following tips can help you prevent New Jersey knee pain and keep your knee joints strong and healthy.

Lose extra weight and maintain a healthy BMI

Your body weight significantly contributes to knee pain. The same way your shoulders and back would hurt after carrying a back pain with a 10-pound weight is how your knees would feel if you are obese. Excess body weight puts pressure on your knee joints, increasing your risk of injuries and diseases such as osteoarthritis. The more you weigh, the stronger the impact on your knees.

Losing as little as 10 pounds can help reduce up to 20% of your knee pain. Physical exercise is a great way to lose extra pounds and maintain a healthy body mass index. A fitness trainer can guide you through exercises or create a workout schedule for you. The types of food you eat also determine the effectiveness of exercise on weight loss.


Contrary to what most people may think, stretching is not a waste of time. It is an excellent way to take the pressure off your knees. Stretches that focus on your quadriceps muscles, hamstring, and calf can help you prevent knee pain. Hamstring-curls, step-ups, and straight-leg lifts are particularly good for your knees. Stretching also reduces your risk of obtaining an injury as you exercise or during sports

Wear the right shoes

Good shoes should promote proper leg alignment and balance to take the stress off your knees. High-heeled shoes push forward the weight-bearing lip tip causing your quadriceps to work extra harder to support your knee, which may lead to pain. The longer the heel of your shoe, the harder your thigh muscles work. Instead of wearing stilettos every other day, save them for special occasions.

Although proper shoes are essential every day, they are necessary during exercise. Good shoes can help you minimize your risk of a knee injury or any other accident while playing sports. You can get your shoes professionally fitted at a sports shop to avoid overuse problems due to footwear.


Physical activity helps you build muscle strength and flexibility. Your muscles are meant to be in motion, and lack of exercise makes them rigid and prone to injuries. Strong muscles keep your joints stable, and muscle flexibility allows a full range of motion.

Not only does exercise help you build muscle strength, but it also helps in weight loss, a variable that contributes to knee pain. However, if you have structural knee problems, it is best to consult with your doctor before exercising to avoid worsening the situation.

If your knee is sore, book a session with your doctor at New Jersey Pain, Spine, and Sports Associates for treatment to alleviate the discomfort.