Many people begin running out of necessity- a way to lose a few pounds and get back into shape. After pushing through the first few, sometimes very difficult, weeks, new runners may begin feeling better with each run. As a result, they begin to increase thier milage from a few miles a week, to 10, to 15.

What they may now know, however, is that if they increase this milage too quickly, before their body is fully adapted to their new runner lifestyle, it could have drastic effects on their body, particularly the knees.

While joint replacemnets may be necessary for some individuals as a result of the wear and tear their lives have had on their body throughout the years, it is something that can be warded off by taking the right preventative measures at any age.

The following are a few easy and beneficial ways for athletes and others to prevent knee pain:

• Warm-ups. Before and after a workout,  walk or jog slowly for 5-10 minutes as a way to either warm up or cool down the body.  Follow this with stretching for at least five minutes. This will keep muscles warm and flexible, avoiding cramps and injury.
• Stay hydrated. Drinking enough water throughout the day and during a workout will help keep your muscles hydrated, making them less prone to cramping and contracting.
  
• Know your limit.  Do not try to push yourself to completes a workout or activity that you are physically not ready to do. Increasing the time and intensity of your workout over time will significantly cut your chances of injury.
• The perfect fit. Find a pair of shoes that support your feet correctly for the activity you are doing, whether it is running, walking, cross training, etc. If you do not know enough about shoes to pick out the best pair for you, be sure to ask for assistance.
• Weight Train. Strengthen your muscles with weight and resistance training at least twice per week. This will increase muscle control, posture, and help to keep your running form strong as the body gets tired.
  
• Vitamins. Take glucosamine supplements. Glucosamine supports cartilage and joints, protecting them from damage.
• Form. Be aware of your running form. Try to keep your knee caps in alignment with your legs, and try not to lean more toward one leg or the other. This can result in knee and hip pain.
• Know when to stop. Pain is a signal from your body to STOP. if you begin experiencing more pain than usual in your knees, hips, feet, etc., it is important to stop and assess the problem. Whether you need rest or medical attention, responding quickly and completely to the needs of your body is the best way to prevent and treat injury,

Taking care of your knees now is an essential component of protecting yourself from pain and injury in the future.