Injury: Knee pain
Culprit: Squats and lunges
Squats and lunges are popular in both exercise classes and strength training routines. The important thing to remember, says McCall, is that if the hip or ankle isn't properly supporting that movement, it will demand more of the knee and possibly cause anterior pain in the joint.
Prevention: McCall recommends warming up with a hip hinge, which involves beginning in a standing position and bending forward at the hips while the back and waist remain straight. The exercise, which can also replace the lunge or squat, enhances range of mobility and doesn't put the knee in any danger.