The knee is one of the important parts of the skeleton, participating in all activities, almost continuously, throughout the day such as sitting, standing, moving, jumping and bending.

According to the American Academy of Orthopedic Surgeons, nearly 15 million people suffer knee injuries each year.

Here are 6 habits you should avoid to protect your knees:

Ignore knee pain

Sometimes feeling pain in your knee may not be a sign of danger, but know when you can’t ignore serious signs.


According to the US Centers for Disease Control and Prevention (CDC), 2 out of 3 obese adults will develop knee osteoarthritis at least once in their lives.

Losing 4 kg of weight also helps the knees reduce up to 16 kg of weight pressure on the skeletal system.

Do not let your knee rest after an injury

Taking time to rest and recover after a knee injury is important to reduce pain and prevent future re-injury.

Many people, especially young athletes, are eager to return to competition or practice as soon as the signs of limping go away.

Your knee needs to rest if you feel signs of pain getting worse after each workout session.

Repetitive exercise causes pain

If any sport or exercise causes your knees to become painful, stop playing or at least reduce the intensity of the exercise.

Once the pain has subsided, you can easily move and practice your favorite sports.

Exercising too hard

Sudden increases in exercise intensity can cause injuries due to overuse of muscles and repetitive stress placed on joints.

Exertion and overuse of training in athletes can lead to injury or reduced performance.

Do not focus on the muscles around the knee

According to the Mayo Clinic, weak muscles and lack of flexibility are the main causes of knee injuries.

Strong muscles around the kneecap, hip, and pelvis keep the knee stable and balanced, so protecting the upper muscles also helps strengthen the body’s core joints, including the bones.

Experts recommend that athletes of all ages who play sports at risk of ACL injuries should seek guidance from athletic trainers or experts to help prevent injuries.