Some activities are not likely to cause harm. You may feel discomfort, but not necessarily harm. How to stay active.

Your knees will be bent and taken a lot of punishment when you are squatting or running, kneeling, squatting or climbing stairs, cycling, or doing an aerobics class. Do you worry that joint pain could result from this strain?

Certain activities can cause knee pain, arthritis flare ups, or even a return of the condition. Research suggests, however, that regular exercises or activities are unlikely to result in knee injuries or accelerate knee osteoarthritis. Training is essential for the health of your knees.

What can you do to protect your knees?

You may have heard the phrase "motion is lotion" because it can help you stay active. It is clear that this is the case with knees. To keep the cartilage healthy, it is important to regularly "load" it or apply force to it. This can be done by walking or squatting down to reach a low cupboard.

Knees that exercise reap a variety of benefits. Exercise keeps cartilage in the knee healthy, and strengthens muscles to stabilize the joint. Exercise also helps to maintain the range of motion of the knee, reduces stiffness in the knee, and contributes to better function and quality. Dr. Dayna Yoks, a physical medicine and rehabilitation instructor at Harvard Medical School.

Numerous studies have shown that jogging or running or even walking does not affect the development or progression of knee osteoarthritis. In 2018, a study showed that hip and knee arthritis was more common among marathon runners than the U.S. average population. A review of 24 studies in 2022 found no evidence that exercise had any effect on the thickness of the knee cartilage.

What causes knee injuries?

Exercise is good for your knees, but some exercises can cause pain or irritation in healthy knees.

Some activities, like kneeling or going up and down stairs, can put more stress on the knee joint than others. "These activities can be painful, especially if you suffer from severe arthritis or muscle weakness around your joint," says Dr. Yorks.

Other activities can cause knee pain and inflammation by putting excessive strain on the joints.

The seat of a bike is too low, forcing you to bend your knee excessively.

Leaping or bouncing around a lot in an aerobics class

Running a long distance on a trail with rough surfaces.

How do you stay active?

Reduce the pressure on your joints by changing your activities, especially if you experience pain. Here are some specific ways to do this.

Stair climbing. Each step should be taken one at a tim. Lift your left leg and place it on the stage. Then, join the step. Repeat the process on the stairs. "Hold on to the railing. While climbing, keep your hip, ankle, and knee in a straight line. Do not allow your knee to jut out over your toes. "Press your entire foot on the step and not just your heel or ball, to use the muscles in your ankles, legs, buttocks, and buttocks," says Dr. Yorks.

Aerobics exercises. Dr. Yorks recommends a toe tapping instead of a jumping-jack if your routine involves one. If everyone in the class is doing lunges but you prefer a squat on your knees, try a small-sized squat, or another exercise that targets the same muscle groups.

Running. It is best to run at a slower speed and for a shorter distance. Avoid surfaces with a lot of rigidity; choose a surface that is flexible, such as a track at a high school open to the public after dark.

I was lying on the floor. Do you cross-leggedly play with your grandchildren when they are young? Stretch your legs forward if you are hurting.

Kneeling. You'll be more comfortable if you use a cushion if you have to kneel to do laundry or garden.

Squatting. If you feel uncomfortable, avoid squatting deeply. Keep a small stool nearby and use it instead to lower yourself.

Walking. Consider using Nordic Walking poles for health  .

What happens if the pain continues?

Stop the activity if the pain is severe and you cannot change the activity.

The doctor will be able to tell if the pain has lessened in the following hours. Yorks has said that it is okay to resume your sport. It's important to consult your doctor if pain persists. Physical therapy is the most common treatment.

Dr. Yorks explains that you may require assistance to achieve this goal. We can increase your physical activity according to your goals and this will improve function, mood and pain without the use of medication. "The key is to stay active."