How can I protect my knees and reduce exercise-related injuries?
Build activity gradually, strengthen thigh and hip muscles, practise balance and use footwear suited to the activity. Maintaining a suitable weight helps. Healthy knees do not need inactivity for protection. Recurrent pain or swelling calls for a tailored plan, not universal supplements or braces.
Details
Manage load realistically
Avoid sudden increases in distance or intensity, allow recovery and learn appropriate movement technique. Combine suitable aerobic and resistance activity. Do not ignore increasing pain or continue training after a twist with swelling.
If pain or arthritis is present
Choose exercise matched to your ability, with professional guidance when needed, and adjust load rather than stopping all movement. Swimming or cycling suits some people, not everyone. Painless cracking does not mean exercise is destroying the joint.
When examination is needed
Instability, locking or recurrent swelling warrants review. Inability to bear weight after injury or a hot red joint with fever needs urgent assessment.
Related reading: Does painless knee cracking mean arthritis or joint damage?.