How to Protect Your Knees During Sports and Exercise

Knees are one of the most commonly injured joints during physical activity. Whether you’re an avid runner, play recreational football, or just enjoy brisk walks, your knees take on a lot of impact. The good news? There are simple, proactive steps you can take to protect them.

Here’s what you need to know about keeping your knees healthy and injury-free during sports and exercise.

Why Knee Protection Matters

The knee is a complex joint that allows you to walk, run, jump, and squat. It also absorbs a huge amount of stress, especially during high-impact or repetitive movements. Over time, or after a sudden injury, this can lead to pain, swelling, or long-term conditions like tendonitis or arthritis.

Pain in the knees often starts subtly, but ignoring early signs can make things worse. If you already feel twinges or stiffness during activity, it’s time to act.

Common Causes of Knee Injuries in Sport

• Knee injuries can result from a variety of factors:

• Poor biomechanics (e.g. flat feet or misalignment)

• Muscle imbalances (weak hips or thighs)

• Inadequate warm-up or stretching

• Overtraining without enough rest

• Sudden changes in direction or impact (common in football, tennis, etc.)

For many people, issues in the feet and ankles can actually contribute to knee problems. That's why podiatrists often play a key role in managing and preventing knee pain.

How to Protect Your Knees During Activity

Protecting your knees doesn’t mean avoiding movement—in fact, the right kind of exercise can strengthen and stabilise them. Here are some effective strategies:

1. Warm Up and Cool Down Properly

Start every session with a gentle warm-up to increase blood flow. After exercise, take time to stretch, focusing on the legs and hips to maintain flexibility.

2. Strengthen Supporting Muscles

Strong muscles around the knees—especially the quadriceps, hamstrings, glutes, and calves—help absorb shock and keep the joint stable. Include strength exercises in your routine at least twice a week.

3. Check Your Foot Alignment

Misalignment in the feet can cause the knees to move awkwardly, increasing injury risk. Flat feet or high arches may require support. A podiatrist can assess your gait and recommend custom orthotics if needed.

4. Wear the Right Footwear

Supportive, activity-appropriate shoes are essential. Replace worn-out trainers regularly, and don’t rely on fashion trainers for active use.

5. Use Low-Impact Alternatives When Needed

If your knees are already sore, switch to lower-impact activities like swimming, cycling, or elliptical machines while you recover.

6. Listen to Your Body

Don’t ignore pain, especially if it recurs. Resting at the right time can prevent long-term damage.

When to See a Podiatrist

If you experience recurring knee pain or feel your knees are being affected by how you walk or run, seeing a podiatrist can help. At our Foot Clinic Dublin 9, we assess your lower limb alignment, footwear, and muscle function to identify any contributing issues.

In some cases, addressing foot mechanics or providing orthotic support can significantly reduce stress on the knees and improve comfort during activity.

Keep Moving — Safely

Knees are designed to move, and movement is key to keeping them healthy. By taking some preventative steps and paying attention to how your body feels, you can enjoy your favourite activities for years to come.

At Mary Moore Podiatry, we’re here to support your mobility from the ground up. Whether it’s advice on footwear, injury prevention, or help with an existing issue, our podiatrist in Dublin 9 is ready to help.