Our knees bear significant weight during activities like running and playing sports. Over time, this pressure can wear down the cartilage, resulting in pain and injury. But if you take steps now to maintain your knee health - regardless of your age - you can help prevent future issues.
“Making lifestyle changes as soon as possible is the key to maintaining healthy knees and preventing the need for surgery down the road," says Derek Semaan, M.D., an orthopedic surgeon at Henry Ford Health. Here, he shares five ways to go easy on your knees.
1. Lead an active lifestyle.
Bike riding, swimming – participating in activities or exercises that require full range of motion in the knees allows the joint fluid to move throughout your knees. This helps maintain flexibility and prevents stiffness in the knees.
There’s one catch: While all forms of exercise contribute to a healthy lifestyle, some are gentler on the knees than others. “Prioritizing low-impact activities like swimming and biking help minimize stress on the joints by reducing or eliminating the impact of body weight,” Dr. Semaan explains. “High-impact activities, such as running, can accelerate cartilage wear. However, I don’t want to dismiss running—it’s definitely a heart-healthy exercise.”
If you do run, make sure you use proper form—and adhere to the rest of these knee-preserving tips.
2. Manage your weight and eat a healthy diet.
“Maintaining a healthy weight is essential for preserving your knees, as it reduces the stress and pressure placed on them,” says Dr. Semaan. Eating a balanced diet rich in fruits and vegetables provides vital nutrients that support cartilage production and overall joint health.
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3. Stretch often.
“Stretching is one of the most effective ways to protect your joints,” says Dr. Semaan. “By keeping your ligaments and tendons flexible, you reduce the risk of them becoming tight and rigid, which can result in injury and accelerate the progression of arthritis. Maintaining flexibility decreases the likelihood of developing arthritis in your joints over time.”
4. If you sustain an injury, get it checked out right away.
Failing to seek medical attention for an acute injury can cause it to become a chronic issue, causing more significant and lasting damage to your joints. It's equally important to allow adequate time for an injury to heal properly. “Many people skip this step,' says Dr. Semaan. “They return to their activity or sport too soon, placing stress on their joints and increasing the risk of further injury. Giving your body sufficient time to recover is essential for long-term joint health.”
5. Wear sturdy, proper shoes.
Wearing worn-out shoes or footwear without a sturdy sole can alter your gait, increasing the risk of knee deterioration and injury. “It should go without saying that thin sandals or flip-flops are not ideal for exercising,” says Dr. Semaan. Choosing supportive, well-cushioned footwear is essential for protecting your joints and maintaining proper alignment during physical activity.
Reviewed by Derek Semaan, M.D., a board-certified orthopedic surgeon specializing in joint preservation, total joint replacement and total hip and knee reconstruction. He sees patients at Henry Ford Medical Center - Jackson.
