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Some knee problems (especially if you are in futsal) cannot be foreseen or prevented. However, people can prevent many knee problems by following these suggestions:

[1] Before a training session or a game, warm up well and stretch. Stretching the muscles in the front of the thigh (quadriceps) and back of the thigh (hamstrings) reduces tension on the tendons and relieves pressure on the knee during activity.

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[2] Strengthen the leg muscles by doing specific exercises (for example, by walking up stairs or hills or by riding a stationary bicycle). A supervised workout with weights is another way to strengthen the leg muscles that support the knee.

[3] Wear shoes that fit properly and are in good condition. This will help maintain balance and leg alignment when training or playing.

[4] Maintain a healthy weight to reduce stress on the knee. Obesity increases the risk of osteoarthritis of the knee.

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Here are some videos you can watch on how to strengthen your knee muscles and decrease the risk of a knee injury:

Video Nr.1

Video Nr.2

Video Nr.3

Video Nr.4


If, God forbid, you get injured and are in the middle of the recovery process try Glucosamine and vitamins. Here is an info on popping pills for knee pain:

[1] Glucosamine sulfate is highly recommended in Europe by the European League Against Rheumatism. This group just finished a six-month research study and found that glucosamine sulfate was significantly more effective at reducing knee pain than a placebo. In the US, Glucosamine and chondroitin are not regulated and research here has been "inconclusive".

[2] Your best bet with supplements for knee joint pain is to take both glucosamine sulfate (not glucosamine hydrochloride) and chondroitin sulfate together. See the doctor about how much you should be taking per a day and for how long.

[3] Don't take pain killer pills at the same time as glucosamine sulfate. Acetaminophen can reduce the positive effects of the glucosamine.

[4] Low levels of Vitamins C and D have been associated with knee osteoarthritis. Making sure to get enough Vitamin C and D into your diet is another way to help prevent degeneration of the knee joint.


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