How can I protect my knee cartilage from further damage?

Why prevention matters for cartilage

Joint cartilage has almost no blood supply, so once it is damaged it heals poorly. The aim is to reduce the repeated overload that makes a small defect grow, and to fix the mechanical problems that concentrate stress on one area of the joint.

Things you can do yourself

• Strengthen the quadriceps, hamstrings and hip muscles two to three times a week; strong muscles absorb load that would otherwise reach the cartilage
• Keep moving: cycling, swimming and walking on even ground feed the cartilage with joint fluid
• If you are carrying extra weight, even a modest loss reduces the force through the knee on every step and stair
• Increase running, padel or gym loads gradually rather than in sudden jumps
• Warm up properly, and in Qatar's summer train indoors or in the cooler hours so fatigue does not ruin your technique
• Respect swelling: a knee that swells after activity is telling you the load was too much

Problems a surgeon may need to correct

Some causes of progressive cartilage wear are mechanical. A knee that keeps giving way from an old ACL tear, a meniscus that has been torn or removed, a kneecap that tracks poorly, or bow legs that push weight onto the inner side can all speed up cartilage loss. Treating these at the right time, sometimes with ligament surgery, meniscus repair or an osteotomy, is often the most effective protection for the cartilage that remains.

When to have it checked

Book an assessment if your knee keeps swelling, catches or locks, gives way, or if pain is steadily limiting walking or sport. At Aman Hospital in Doha, Dr. Gelber examines stability and alignment and reviews X-rays and MRI to see whether something correctable is driving the damage.