The knee is one of the largest and most complex joints in the human body, playing a crucial role in movement and weight-bearing. It connects the thigh bone (femur) to the shin bone (tibia) and includes the smaller bone in the leg (fibula) and the kneecap (patella). The knee joint is a hinge-type joint that allows for bending and straightening of the leg, as well as slight rotation.
Key components of the knee include:
Bones: The femur, tibia, fibula, and patella.
Cartilage: The meniscus and articular cartilage cushion the bones and reduce friction during movement.
Ligaments: The ACL, PCL, MCL, and LCL provide stability by connecting bones and controlling motion.
Tendons: These connect muscles to bones and assist in movement.
Due to its pivotal role in daily activities like walking, running, and climbing, the knee is prone to injuries and conditions such as arthritis, ligament tears, and cartilage damage. Proper care, including strengthening exercises, flexibility training, and injury prevention strategies, is essential to maintaining knee health and function.
Here are some essential Do’s and Don’ts to keep your knee at its best
Don’t rest too much. Too much rest can weaken your muscles, which can exacerbate joint pain. Explore some exercises that are safe for your knees, and make sure that you stick with it. If you’re not sure which motions are safe or how much you can do, talk with your doctor or a physical therapist.
Do exercise. Cardio exercises, weight training, and stretching exercises strengthen the muscles that support your knee and increase its flexibility. Some good cardio choices include walking, swimming, water aerobics, stationary biking, and elliptical machines. Tai Chi and Yoga may also help ease stiffness and improve balance.
Do the “RICE” method. Rest, ice, compression, and elevation (RICE) are good for knee pain caused by a minor injury or an arthritis flare. Give your knee some rest, apply ice to alleviate pain, wear a compressive bandage to reduce swelling, and keep your knee elevated to promote blood circulation.
Don’t take your weight for granted. If you’re overweight, losing weight reduces the stress on your knee. You don’t have to achieve the “ideal” weight. Small changes still make a difference.
Do use a walking aid. A cane can take the stress off of your knee. Splints and braces can also provide more stability to your knee, especially during low-impact activities.
Don’t wear uncomfortable shoes. The best types of shoes for those with joint pain are athletic and running shoes. These shoes provide you and your joints with the best cushioning and support. Cushioned insoles can reduce stress on your knees.
Don’t jolt your knee joint. High-impact exercises can further injure painful knees. Avoid pounding exercises such as running, jumping, and kickboxing. Also avoid doing exercises such as lunges and deep squats that put a lot of stress on your knees. These can worsen pain and, if not done correctly, may cause further injury.
How to negotiate going up and down stairs:
When dealing with a bad knee, it’s crucial to learn the correct techniques for navigating stairs. Using stairs after a knee injury can be intimidating, as the last thing you want is to reinjure yourself and worsen your condition.
The phrase ‘Put the right foot forward’ takes on a new significance when recovering from a lower extremity injury. Contrary to what some might think, there is a ‘right’ and ‘wrong’ foot to lead with, depending on whether you’re going up or down the stairs. To help you remember which foot to lead with, think of the phrase, ‘Up with the good; Down with the bad.’
This means you should lead with your stronger leg when going up the stairs and with your weaker leg when going down.
Keep in mind that recovery is possible. With proper care and by following your healthcare professional’s advice, most knee injuries heal well, giving you the best chance for a quick and full recovery.
