Staying active is vital to a healthy lifestyle, but you can get hurt if you aren’t cautious. Knee injuries are among the most common among gym-goers, but many are preventable with the right techniques. To avoid knee-damaging sports injuries and stay safe while you work out, check out these habits to avoid. 

5 Bad Habits That Can Injure Your Knees 

1. Wearing Improper Shoes 

Athletic shoes have specific purposes, and not all are created equal. For example, running shoes are great for cardio, but for weightlifting, you'll need a shoe specially designed to help you bear the load. The slightly raised heel encourages better posture and activates the right muscles, so you're placing less stress on the joints as you clean and jerk. 

2. Letting Knees Cave 

Poor form when squatting is another common issue. While it may not seem harmful, allowing your knees to cave in toward each other during this exercise can injure your joints, tendons, and ligaments. When you squat, focus on keeping your knees in line with your toes, and stick to bodyweight squats until you have perfect form.

3. Forgetting to Stretch 

Stretching is easy to overlook, but it’s an essential part of injury prevention in the gym. Stiff, tight muscles cause imbalances in the body that lead you to compensate in other areas, sometimes putting unnecessary strain on joints like the knee. Aim to stretch every time you work out. 

4. Lifting Too Much

Even if you can lift a substantial amount of weight, you’re at risk for sports injuries if you don't maintain a proper frame. Don't add more weight that you can bear without breaking form, and add weight slowly to protect your knees and back. 

5. Putting Weight on Your Toes

Another common squat mistake is transferring weight to the toes. This puts potentially damaging stress on the knee joint and can lead to tears in the ACL or pain in the kneecap or area surrounding it. Keep your weight more evenly distributed through your heels instead. 

If you’ve sustained a sports injury or the stress of life has your muscles and joints aching, seek quality orthopedic care to get your body back in order. Orthopaedic Associates of Rochester in Rochester, NY, performs knee replacement, shoulder repair, foot surgery, orthopedic surgery, and more. To learn more about how they can help with your joint pain, visit their website or call (585) 723­-3000 to make an appointment today.