Even if you’re not an athlete, a knee strain or sprain can take you out of the game for a while. To avoid knee injury, and the long recovery process, the best strategy is prevention.

The knee is the largest joint in the body. It’s protected from the front by the knee cap, or patella, and cartilage on the ends of each bone and underneath the knee cap provides a smooth, gliding surface for joint movement while also absorbing the shock of running or jumping. There are ligaments, tendons and muscles that run along the sides and front of the knee, connecting the shin bone to the thigh bone at the center of the knee.

Pain in the knee is very common and accounts for about a third of all office visits for muscle and bone pain.

Teenagers, whose muscles have not fully grown, are more prone to knee injuries. Problems also can develop with age as the cartilage in joints becomes less rubbery and is more easily injured.

Certain sports, such as running and basketball, put heavy pressure on knees. Women athletes in these sports have a higher rate of knee injuries than men do. Various factors may play a role, including hormonal changes.

Another danger to knees is overuse injuries, which occur with repetitive activities or repeated or prolonged pressure on the knee. Climbing stairs, cycling, jogging and jumping put stress on the joints and other tissues and can lead to irritation and inflammation.

Here are some tips to help spare your knees:

• Before exercising, warm up by walking for five minutes. Then perform slow, easy stretches — particularly on your thighs.
• Strengthen leg muscles that support your knees by walking up stairs or riding a bike. Strength-training exercises also can help.
• When jumping, land with your knees bent.
• Don't bend your knees past 90 degrees when doing knee bends or squats.
• Rest if you feel pain or fatigue in your knee.
• Wear shoes with nonskid soles.

If you do experience knee pain, speak with your physician. Early intervention can help detect serious joint problems early and possibly lead to less invasive treatments.

For more information about orthopedic and spine care at Tanner, visit Tanner Ortho and Spine Center.

Carrollton Orthopaedic Clinic has locations in Bremen, Carrollton and Villa Rica. For more information, visit carrolltonortho.com or call 770-834-0873.