The American Physical Therapy Association recommends the following tips to avoid knee injuries, which too often result from improper exercise technique.
1. Most knee injuries occur when one is fatigued. Know your limits and don't push beyond them.
2. Have a medical exam before returning to sports activity if you've had a previous injury.
3. Wear well-fitting shoes that are appropriate to your sport and the ground surface, and replace worn out shoes.
4. Overly developed hamstrings and weak quadriceps, or vice versa, can stress knees. Maintain good balance when developing leg muscles.
5. Avoid twisting the knee.
6. When using a leg press machine or lifting weight in a standing position avoid locking the knees. Get expert instruction on proper body alignment and appropriate weight to lift.
7. Warm-up and stretch muscles around the knee before beginning activity with the following exercises:
* Knee Lifts
Raise the knees one at a time to the chest as if marching in place, lifting each knee 10 times.
* Backward Lunges
Step backward with one leg into a shallow lunge pressing the heal of the rear foot to the floor. The knee of the forward foot should be aligned over the ankle. Return to a standing position and repeat the move 10 times with each leg.
* Leg Extensions
Sitting in a chair with both feet flat on the floor, extend one leg parallel to the floor. Return to first position and repeat 10 times for each leg.
8. Exercises and stretches should not cause pain. If you have discomfort or symptoms of an injury, consult a qualified health care professional for an evaluation before continuing exercise activity.
