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What to do?

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Prevention

Stretch - Improve your joint's mobility and range of motion by stretching! Don't just focus on the knees. Be sure to stretch the ankles and hips and ankles. If either of those joints has any restriction in motion, it can have an effect on knee motion and loading. Remember to emphasize both "static" and "dynamic stretches." 

Warm up - It's important to not only warm up your muscles but warm up your cardiovascular and pulmonary system for exercise. An active, dynamic warm-up should focus on raising your body temperature, getting your blood flowing, and moving the parts of your body that will be used. Examples are things like, calisthenics, lightly jogging, jumping jacks, various hopping or jumping motions, and sport-specific drills and movements.  As a general rule of thumb: "When You're Sweaty, You're Ready."

Cooldown - After physical activity, take a lap, at a slow pace, to keep your breathing under control, your circulation flowing and your body temperature down.

Be flexible - Maintaining your flexibility, mainly in the hips and ankles, is crucial to minimizing the risk of knee injuries. While stretching before an activity is great for prevention, it's important to maintain your flexibility in those key areas, even on days you aren't participating in an athletic activity. The key is to start early, because as we age, maintaining our flexibility gets more and more challenging.

Don't "overtrain"- While overtraining can obviously lead to injury, even simple missteps can ultimately increase your chances for a knee injury by disrupting your stretching and flexibility routines. Avoid knee overtraining by selecting appropriate exercises and repetitions for your specific needs.  Non-weight-bearing activity such as swimming may be a better choice than running.