Many knee problems are preventable. Here are a few things you can do:
Reduce tension on the tendon and ease pressure on the knee by stretching the quadriceps (muscles in front of the thigh) as well as the hamstring (muscles in the back of the thigh).
Be sure you're fit for the sport you want to play before you start playing.
Keep Your Weight Under Control
Being overweight puts huge stress on the knee. Obesity increases the risk of degenerative conditions such as osteoarthritis of the lane.
Strengthen The Leg Muscles
Strength the leg muscle that support the knee to stabilize the joint, make movement easier and reduce pain. For example, by walking up stairs or hills, or by riding a stationary bicycle. A supervised workout with weight is another way to build up the leg muscles that support the knee.
Opt To Low-Impact Exercises
It's easier on the knees than the high-impact variety.
Avoid sudden changes in the duration or force of the activity in which you participate.
Wear Properly Fitted Shoes
If you have flat feet or feet that roll in ward, check into special shoe inserts called orthotics.
Don't Overdo It
Train properly and in moderation.