There are two main types of knee injuries:
Acute injuries: which result from sudden trauma, such as an awkward fall, collision or twist of the knee joint.
Overuse injuries: which result from continuous activity or overload, such as running, jumping and cycling. These types of injuries start gradually and usually relate to a range of factors such as structural or biomechanical problems, training methods, incorrect footwear, incorrect techniques in the workplace and incorrect exercise style.
- wearing the right footwear for the job protects you from stress-related injury to the ankles, knees, hips and spine
- avoid activities on slippery or uneven surfaces and in areas with poor lighting
- remove all potential trip hazards before conducting activity in that area
- make sure you warm up before and cool down after exercise with gentle stretches
- build up your exercise program by gradually increasing the frequency, duration and intensity, but don’t work through pain (see your physio if you are experiencing pain)
- maintain good general fitness and lower body strength and flexibility (especially quadriceps muscles)
- practise standing on one leg to improve your balance and leg muscle strength
From APA 2017