Be aware: Take care of those knees

Whether you're dashing up the stairs, saying your prayers or strutting your best move on the dance floor, a sudden "Ouch!" from your knees can stop the action faster than a goalie can. Ignore persistent ouches, and getting to know a knee surgeon may be next.

Don't want to go there? Take this fast knee health test; it can accurately predict your future:

* Have you ever had a knee injury?

* Have X-rays spotted knee osteoarthritis?

* Is your body mass index 25 or higher? (Not sure? Use the BMI calculator at RealAge.com.)

If you're a female over 50, even one "yes" means you should do something now to prevent knee problems later. Three "yeses," and you'll know that surgeon's office hours by heart if you don't get serious.

What to do:

ABANDON THE COUCH Regular exercise strengthens your leg muscles, giving your knees vital support. Focus on low-impact activities that build stamina, strength and flexibility: walking, biking, swimming, weightlifting.

EAT BETTER These DHA-rich foods stifle joint-damaging inflammation: walnuts, avocado, flaxseeds, salmon and trout. To be sure you get enough, take 900 mg a day of DHA omega-3s.

DON'T GO BACK FOR SECONDS Obesity almost guarantees osteoarthritis, because it speeds cartilage breakdown. Every extra pound puts 3 pounds of pressure on your knees when you walk. Dropping even 10 pounds can cut your osteoarthritis risk in half.