Be Good to Your Knees

By Robert Williams, LAT/ATC, a Certified Early Intervention Specialist and Ergonomic Consultant with ATI Worksite Solutions in Indianapolis, Indiana

Knee pain is one of the most common complaints we see not only on the sports field, but also in the industrial and office workspace. Depending on the severity of pain or injury, knee pain can be a minor annoyance or have a huge impact on quality of life. There are some simple things you can do reduce your risk of pain and injury.

Four Steps to Reduce Risk of Injury to Your Knees:

1. Watch your weight:   Your knees bear the brunt of your body weight, every extra pound can add up to 3 pounds of pressure to your knee.
2. Exercise at least 30 minutes a day:   An increase in quadriceps strength can help reduce the chance of suffering from osteoarthritis.
3. Use proper body positioning:   Having poor body mechanics can put more strain on the structures of your knees.
4. Wear better shoes:   Unsupportive or ill-fitting shoes can cause your body weight to be distributed unevenly putting extra stress on your knees.

Strengthen your knees with these exercises:

• Half Squats
• Step ups
• Calf raises
• Swim workouts
• Stationary bike routines
• Straight leg raises
• Side laying leg lifts