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your knees carry a heavy load want to know how much take your bodyweight multiply it by four and thats how many pounds of stress you put on a knee with every step you take thats right if you weigh 150 pounds you hit your knee with 600 pounds of force with every step if you are running multiply your weight by 10 each time the foot hits the ground our 150 pound person slams the knee with 1,500 pounds of force but the knee joint is not alone muscles tendons and ligaments around your knee can absorb a lot of this energy and help take the strain off your knee but beware muscles tendons and ligaments that are tight and cold actually put more stress on the joint there are three ways to help keep your knees strong flexible and healthy one stretch and warm up before work stretching your knees loosens and warms up the muscles better yet it increases blood flow to the joints warming up also helps improve the flow of the synovial fluid that fills your knee joint think of this as the motor oil o