Everyone’s experienced pain or soreness in their leg joints and tendons at some point and tendon pain is usually in the knees or ankle. One of the main culprits for this kind of pain is overuse of the legs, whether it’s from working out, playing sports, or spending excessive amounts of time on your feet.

Whatever is causing your tendon-related symptoms, here are some tips to help protect you from overusing your legs and minimizing the associated pain and discomfort.

Stretch Leg Muscles Each Day

If it’s impossible to change your active lifestyle, at least make time to stretch your leg muscles each day. Spending up to five minutes per day stretching will increase the flexibility and strength in your legs, minimizing the stress on your tendons.

Stretching enables your legs to better withstand the rigors of everyday use and also increases blood flow, which expedites the healing process and prevents you from developing stiff joints.

To stretch your quadriceps, for example, place your hand on a wall or bar, grab your ankle and pull your leg up to your buttocks. Hold that position for 10 seconds then repeat a few times with each leg.

Avoid Repetitive Leg Movements

Whether you’re standing or moving around, cut back on the amount of time you spend using your legs. If you work out, do legs once per week instead of twice or perform fewer sets.

If you must stand for hours on your job, consult with your human resources department to discuss alternative ways to do your job. According to WebMD you should always take occasional breaks and sit down more if you are on your feet all day.

Don’t Carry Excessively Heavy Objects

One of the worst things you can do to your knees is carry heavy objects up and down steps. If you’re moving something heavy around, get someone to help you. And don’t carry a heap of items. Make a couple trips instead.

Get Medical Treatment If Your Tendons Hurt

When nothing else seems to mitigate discomfort from knee strain or tendinitis, it’s probably time to see a medical professional.

Consult with your doctor if you’re experiencing tendon pain from overusing your legs. They may write you a medical excuse if your problems are work-related and may also recommend someone at a physical therapy clinic.

Professionals can help you modify certain movements to overcome tendon problems.

If you have an inkling about what’s causing pain associated with overusing your legs, start employing some of the above suggestions, especially the ones that are germane to your situation.

Brooke Chaplan is a freelance writer and blogger. She lives and works out of her home in Los Lunas, New Mexico. She loves the outdoors and spends most her time hiking, biking and gardening and recommends Wright Physical Therapy for help with leg exercises. For more information contact Brooke via Twitter @BrookeChaplan.