Whether you're a seasoned athlete, a weekend warrior, or totally laid-back when it comes to exercise, knowing how to protect your knees from damage can mean the difference between a fulfilling lifestyle and longterm, strained mobility.t's hard to find the right balance between mobility and stability; the knee needs to move back and forth, twist a little, and pivot too,â DiNubile says. The knee's ligaments can tear, its tendons can swell up, osteoarthritis can take hold, and even everyday wear and tear can ruin a perfectly good set of knees.