Act Now To Avoid Knee Pain In Future
Your knees are some of the hardest-working joints in your body. Yet most people only start paying attention to their knees after developing pain or suffering an injury. At BOOST PHYSIO, we’ve helped thousands of patients recover from knee injuries and surgeries—and we know firsthand that prevention is far better than cure.
Whether you’re active and pain-free or just starting to feel the odd twinge, taking care of your knees now can make all the difference in avoiding future problems. Here are 5 smart, simple ways you can protect your knees for the long run.
5 Tips To Prevent Knee Problems- Now
Even if your knees feel great now, these simple actions can help keep them strong, mobile and pain-free for years to come.
1️⃣ Strengthen Your Knee and Leg Muscles
Building strength around your knees—especially in your quadriceps, hamstrings and glutes—reduces the load on your joints and helps prevent injuries.
💡 Try this: sit-to-stand squats from a chair, 10–15 reps, 2–3 sets a day.
2️⃣ Wear Knee Pads When Kneeling
DIY, gardening, or working on the floor? Repeated kneeling can irritate the knee joint and surrounding structures.
💡 Tip: Use knee pads or a cushioned mat to protect your knees and avoid long-term irritation.
3️⃣ Stay at a Healthy Body Weight
Every extra kilogram of body weight adds stress to your knees—especially during walking or going down stairs.
💡 Losing just 5kg can significantly reduce the risk of knee osteoarthritis and long-term pain.
4️⃣ Keep Your Knees Flexible
Regular low-impact activity (like walking, swimming or cycling) keeps your knee joints lubricated and muscles strong.
💡 Avoid long periods of sitting still. Aim for light movement every hour during the day.
5️⃣ Check Your Footwear
Supportive, shock-absorbing shoes help with knee alignment and reduce impact forces through your knee joints.
💡 Worn-out soles? It might be time to upgrade—good shoes protect more than just your feet.
Why You Should Look After Your Knees- Now
1. 🛑 Avoid Becoming a Knee Replacement Statistic
Once wear and tear begins inside the knee joint, it’s hard to reverse. But strengthening the muscles that support your knees now can delay or avoid the need for surgery later.
2. 🛡️Protect Your Knees from Wear and Tear
Modern life can be tough on your knees—long hours sitting, weekend bursts of activity, poor footwear, and weight gain can all increase strain on your knees. Build resilience into your knees now, just like you might service your car annually- before problems arise.
3. 🏋️♂️ Stay Sport-Ready and Injury-Proof
Whether it’s tennis, hiking, cycling or skiing—healthy knees keep you in the game. Many knee injuries we see come from “weekend warrior” syndrome—occasional activity on unprepared joints. A preventative strength and mobility plan keeps you playing for years.
4. 📉 Early Degeneration Can Be Silent
You can have early signs of knee osteoarthritis without any pain. By the time pain appears, joint cartilage may already be damaged.
5. ⏳ Build a Future-Proof Body
Small changes now like improving knee strength, balance, and maintaining flexibility will prepare your knees for the future. Stay active. Stay independent. Stay pain-free.
Book Your Knee MOT
At BOOST PHYSIO, we’ve helped thousands of patients stay ahead of knee problems through expert-led rehab, injury prevention, and bespoke knee treatment plans.
Even if you have no pain—now is the time to act.
✅ Book a Knee MOT with one of our expert physiotherapists
✅ Get a full knee health check, movement screen and strength profile
✅ Receive a tailored plan to future-proof your knees
