Keep Your Knees Healthy and Prevent Injury

If you’re a walker, or really if you do any kind of exercise, you probably know the importance of keeping your knees healthyPreventing knee injuries and keeping your knees fresh is key to achieving any step goal. Your knees act as shock absorbers as you walk, and long-term, heavy shock on the knees can lead to injuries. As people age, knees become even more of a concern as it can be easier to suffer injuries and injuries are harder to recover from.

Knee joints consist of bone, cartilage, ligaments, and tendons. As we age, our cartilage can deteriorate which can cause pain when the bones rub against each other. Keeping your joints mobile ensures that cartilage gets the joint fluid it needs to function properly. It may even help your knees stay healthy longer.

Woman Walking with injured knee

Here are some tips to keep your knees strong and healthy!

Note: If you haven’t downloaded the Pacer app yet, download Pacer for free (on mobile)!

Types of knee injuries

There are two main categories of knee injuries that can affect walkers: acute (sudden injuries, like sprains) and chronic (long-term injuries/pain including tendonitis, bursitis, or arthritis). A flexibility and strengthening program can help prevent injuries by keeping your knees mobile and strong.

Ways to improve knee health


Stretching the muscles around your knees can help improve knee flexibility. Flexibility declines with age, so the earlier you start stretching, the better. Focus on your hip and thigh muscles, including your glutes, the hip adductors (groin muscles), and the knee flexors and extensors. Many experts now believe that people should warm up before stretching, as stretching your muscles completely cold can cause injuries. If you’ve ever suddenly popped out of bed or out of a chair and tweaked your back, for instance, you know how going from rest to sudden movement can increase your risk of injury. Try walking around your house, or do some light exercise before performing stretches. There are many resources available online that give stretching routines for walking or jogging.

Stretch before and after walking. Stretching before helps to prevent injury and stretching after helps you cool down. If you’ve suffered an injury in the past, or if you feel discomfort in certain areas, then make sure to stretch those. If the injury was serious, check with your doctor on which stretches are safe and effective for that area.

Walking stretching to avoid knee injury

Avoid extreme stretches, such as bringing your heel all the way back to your glutes. “By bending the knee all the way, the kneecap gets jammed into the bones below it,” says Dr. Robert Gotlin of Beth Israel Medical Center. Never stretch to the point that you’re experiencing pain – this can lead to serious injuries.

Remember that everyone’s body is different. Some people are naturally flexible or may have practiced stretching or yoga for a long time. Trying to imitate someone who can stretch farther than you is a recipe for getting injured. Stretching should be your own journey, so go at your own pace! There’s a common myth (possibly from movies and TV shows) that by forcing extreme stretches, you can get extremely flexible in a short amount of time. In reality, getting flexible is a process that happens over time. You may never get as flexible as a professional dancer or yoga teacher, but if you work at it every day you’ll get much more flexible than you are right now.


Strengthening the muscles surrounding the knee is also critical to injury prevention. To strengthen muscles, use weight machines or another form of resistance such as tubing. You don’t have to lift a lot of weight to get results. Doing exercises correctly (form) is more important than the amount of weight you can lift or the number of repetitions that you can do. If you haven’t tried an exercise before, try to find a professional that can show you how to do the exercise and observe your form.

Knee strengthening stretches

Good areas to focus on include hip flexors including the extensors, flexors, and abductors, as well as the knee joints, extensors and flexors. Also recommended are exercises for the lower-leg muscles including the ankle. Having stronger and more stable hips and ankles can help prevent stress on your knee.

Hip stretching pose for knee health

If you don’t have access to weight machines, you can also do squats or lunges. Just be sure to maintain proper form. Avoid locking your knees. Trying yoga is a great way to improve flexibility and strength. There are many free yoga resources including free videos on YouTube where you can pick up some basics.

More tips to keep knees healthy

Healthy and injured knees

Other helpful tips to keep your knees healthy include:

  • Avoid overtraining. Start slowly and rest if you experience discomfort. Don’t exercise through pain.
    • This includes other areas as well. If you’re suffering ankle, hip or back pain then you may be forced to adjust your walk, which can put extra stress on your knees.
  • Be sure to use proper form. Replace your shoes every 300 miles to be sure they provide the proper shock absorption.
  • Use your Pacer Pedometer app to track your mileage and then connect that mileage with your specific shoes. This can help you tell exactly when it is time for a new pair of shoes.
  • Try using walking or hiking poles to reduce the impact on your knees.
  • If you wrap your knees, don’t wrap them too tightly. This can actually cause injuries instead of preventing them.

And the most important tip:

If you’re getting knee pain, rest up. As great as it is to hit your step goal, doing it at the expense of your knees will set you up for a serious injury. If you’re experiencing pain and discomfort, rest up and see a doctor if it persists! Your steps will be there when you’re healed up!

If you have questions, check with your doctor or a certified trainer. Injury prevention is much easier (and less painful) than recovering from an injury.

If you haven’t downloaded the Pacer app yet, download Pacer for free (on mobile)! You can also check out our website (mobile or desktop) or follow our blog for more great walking and healthy lifestyle tips.

9 thoughts on “Keep Your Knees Healthy and Prevent Injury

  1. Reading on helping keep your body healthy our knees, hips by warming up before and after walking or jogging, I have started walking everyday to loss some weight and stay healthy and trying keeping my hearth healthy! Your words are interesting in how to warm up and do things correct.

    Thank you


  2. Helpful information on the blog; thanks. It would nice if some of the “to do, and how” information would be geared towards older users (us octogenarians) with knee implants etc. Any information that can help us and their walking efforts!.


  3. I loved reading your article! Whether or not one does regular exercise, it’s so important to protect your knees from acute or chronic injuries. Enhancing your flexibility with daily stretching and exercises can help prevent such injuries. There are also knee strengthening exercises such as glute bridges, clams and heel raises.


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