Our knees carry a substantial amount of weight during all kinds of activities and sports. Over time, this stress can wear down the cartilage, causing discomfort and injuries.
The good news is that, regardless of your age, you can take proactive steps to support your knee health and help prevent future problems.
“Making lifestyle changes as soon as possible is the key to maintaining healthy knees and preventing the need for surgery down the road,” said Dr. Derek Semaan, an orthopedic surgeon at Henry Ford Health.
He shared five strategies to help protect the knees.
1. Stay active.
Activities like biking or swimming -- exercises that allow your knees to move through their full range of motion -- promote circulation of joint fluid, which supports flexibility and helps prevent stiffness.
While all forms of exercise lead to better health, they don’t all affect your knees equally.
“Prioritizing low impact activities like swimming and biking help minimize stress on the joints by reducing or eliminating the impact of body weight,” Semaan explained. “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 running is part of your routine, be mindful of your form and incorporate the additional tips below to keep your knees healthy.
2. Keep a healthy weight and eat well.
“Maintaining a healthy weight is essential for preserving your knees, as it reduces the stress and pressure placed on them,” Semaan said.
Eating a diet rich in fruits and vegetables provides key nutrients that promote cartilage growth and support overall joint function.
3. Stretch regularly.
“Stretching is one of the most effective ways to protect your joints,” Semaan said. “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. Don’t ignore injuries.
When knee injuries are not properly treated, it can lead to chronic pain and permanent joint damage. It’s also vital to allow your body sufficient time to heal.
“Many people skip this step,” Semaan said. “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. Choose the right footwear.
The shoes you wear play an important role in joint health. Footwear without adequate support -- or worn-out shoes -- can disrupt your gait and increase knee strain.
“It should go without saying that thin sandals or flip-flops are not ideal for exercising,” Semaan said.
Selecting well-cushioned, supportive shoes helps protect your knees and maintain proper alignment during physical activity.