The Most Common Knee Injuries After 50 and How to Avoid Them

Many people stay active well beyond 50, and that is good for the knees. But with the years, the tissues in and around the knee become less resilient, and an awkward step, a twist or a fall can cause an injury more easily than before. The good news is that many of these injuries can be avoided with simple habits. This article describes the most common knee injuries after 50 and shows what you can do to lower the risk.

Why the knees become more vulnerable

With age, cartilage and the menisci become less elastic, tendons recover more slowly and muscle strength decreases if it is not trained. Balance and reaction time often get a little worse too. Together, this means that the knee is less well protected in unexpected situations, for example when you slip on a wet floor or turn your body while the foot stays on the ground.

5 common knee injuries after 50

• Meniscus problems. In later life, a meniscus can tear even with a simple twisting movement or a deep squat. Typical signs are pain on the inner or outer side of the knee and sometimes locking. More in our article on meniscus problems.
• Ligament sprains. A twist, a misstep or a slip can overstretch the ligaments of the knee. The knee then often swells and feels unstable. Our article on knee ligament injuries explains what helps day to day.
• Tendon overload. A sudden increase in activity, for example a lot of garden work or hiking after a quiet winter, can irritate the tendons around the kneecap.
• Bursitis. Kneeling for a long time, for example when cleaning or working in the garden, can irritate the bursae at the front of the knee. More in our article on knee bursitis.
• Injuries from falls. Falls can lead to bruises, sprains and sometimes fractures around the knee, especially if the bones are weaker.

How to lower the risk

• warm up for a few minutes before sport, garden work or a long walk,
• strengthen the thigh and hip muscles regularly, for example with our knee strengthening exercises,
• train your balance, for example by standing on one leg next to a stable chair,
• increase demanding activities gradually rather than doing a lot all at once,
• use a soft pad when kneeling and change position often,
• wear stable shoes with a non-slip sole and remove tripping hazards at home.

What to do after an injury

After a minor strain, a short rest, cooling and a raised leg often help in the first days, followed by gentle movement. See a doctor quickly if the knee swells within a few hours, if you cannot put weight on the leg, if the knee locks or gives way, or if the pain is severe. An early examination makes it easier to start the right treatment. More warning signs are in our article on when knee pain is serious.

When you return to activity after an injury, a soft knee sleeve can come in handy. It gives a feeling of support and keeps the knee warm, so the first walks and exercises can feel more comfortable. A sleeve does not replace strong muscles or a doctor's advice, but many people feel more confident with it.

A sleeve you will actually wear

The best sleeve is the one that does not end up in a drawer. The KeenTrove Bamboo Knee Sleeve is made for exactly that:

• soft, breathable bamboo, comfortable even in summer
• fits snugly but does not dig in behind the knee
• does not lock the knee, so you move naturally
• wear it under your clothes during the day and in bed at night

With 60 days to get your money back, you have nothing to lose.

See the bamboo knee sleeve →

Note: this article is for information only and does not replace an examination by a doctor. If you have circulation problems or diabetes, or have recently had knee surgery, talk to your doctor before wearing compression.