Take Care of Your Knees

Article featured on UCSF Health

Five Steps to Improve Strength and Flexibility

Although collateral ligament injuries often occur during sports and are difficult to avoid, there are several steps you can take to improve the overall strength and flexibility of your knees:

  • Manage your weight: Every pound in excess of your normal weight puts three or four additional pounds of pressure on your knee every time you take a step.
  • Keep your legs strong: The hamstrings, in the back of the thigh, and the quadriceps, the muscles in the front of the thigh, are crucial shock and impact absorbers. These muscles must be kept strong and flexible to protect the joint surfaces in your knee.
  • Stretch your muscles: Stretching before exercising should be a regular part of your warm-up; however, it is important not to over-stretch. Never push or pull on your leg with your hands while you are stretching, and avoid squatting during your warm-up, which can put stress on your knee joint.
  • Wear proper shoes: Well-cushioned, well-fitting athletic shoes can reduce the impact of the load exerted on the knees.
  • Ease into shape: If your activities require twisting and turning such as racket sports, skiing, soccer and basketball, don’t assume you can play yourself into shape. Make sure you are in good physical shape before you play.

The Orthopedic & Sports Medicine Center of Oregon is an award-winning, board-certified orthopedic group located in downtown Portland Oregon. We utilize both surgical and nonsurgical means to treat musculoskeletal trauma, spine diseases, foot and ankle conditions, sports injuries, degenerative diseases, infections, tumors and congenital disorders.

Our mission is to return our patients back to pain-free mobility and full strength as quickly and painlessly as possible using both surgical and non-surgical orthopedic procedures.

Our expert physicians provide leading-edge, comprehensive care in the diagnosis and treatment of orthopedic conditions, including total joint replacement and sports medicine. We apply the latest state-of-the-art techniques in order to return our patients to their active lifestyle.

If you’re looking for compassionate, expert orthopedic and podiatric surgeons in Portland Oregon, contact OSM today.



1515 NW 18th Ave, 3rd Floor
Portland, OR 97209

8:00am – 4:30pm