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Building Strong, Injury Resistant Knees

Knee pain is a common problem for many older adults and individuals who participate in high impact activities. As you age, the cartilage in your knees endures wear and tear as you move around and walk. Although aging of the knee joint is unavoidable and natural, there are several factors which increase chances of developing knee pain. A lack of muscle strength and flexibility in your hamstrings, quadriceps, core, and hips, as well as injury, osteoarthritis, and excess body weight can all cause or contribute to knee problems.

Cartilage of the Knee

The knee is a large and complex hinge joint and has two primary functions: flexion and extension, or the bending and straightening motion of your leg. While there is a small degree of rotation available at your knee joint, limiting rotation, especially while carrying weight or moving at higher speeds, is optimal for protecting the knee’s pads of cartilage. These pads of cartilage act as shock absorbers. They are called menisci and though they start to wear away over time, exercise, stretching, and proper diet and nutrition are the foundations of joint health and recovery. In addition to the knee’s pads of cartilage, you also have articular cartilage which protects the ends of your femur, tibia, and fibula where these bones meet the knee.

The knees absorb high amounts of pressure every time you take a step. Overtime, this contributes to osteoarthritis, which is the deterioration of knee cartilage and one of the main causes of knee pain in older individuals. In extreme circumstances surgical intervention, for example a knee replacement, may be required. However, in most cases, managing or even eliminating pain altogether is possible without surgery.

Strengthening and Stretching Surrounding Musculature of the Knee

As your cartilage begins to break down, your bones rub against each other and you will likely experience varying degrees of rigidity, pain, and edema. By strengthening the muscles that contract, extend, and stabilize your legs, which primarily include the hamstrings, quadriceps, hips, and core, these muscles can absorb the impact that would otherwise place stress on your knee. Increased leg strength and stabilization endurance can be accomplished through several exercises and stretches. To target your leg muscles, abdominals, and hips, start out by practicing body weight squats, climbing stairs, and walking lunges. Keep in mind that these exercises are just as effective without deep knee flexion or going past 90 degrees, as this can place unnecessary stress on the knee. Physical activity, performed with proper technique, such as walking, hiking, and cycling also helps to prevent muscular atrophy and stiffness and reduce your chances of injury. Doing these exercises will also strengthen your calf muscles (the gastrocnemius and soleus) which are large contributors to leg strength and help absorb impact. When any of these muscles are tight, weak, or dysfunctional, your body will compensate by adapting to a new misaligned musculo-skeletal movement pattern, which can leave you open to injuries in the long run. If your goals are rehabbing from a knee injury, consider cardio exercises like swimming, stationary cycling, rowing, yoga, and other low impact activities to increase flexibility and strengthen the muscles that support your knee joint.

Static and dynamic stretching are some of the most effective methods at increasing flexibility, range of motion, and muscle control. The ability to fully extend and contract your knee reduces the likelihood of developing knee pain, and individuals with knee pain who have higher ranges of motion experience less symptoms. Stretches like the quadricep stretch, hamstrings stretch, heel and calf stretch, and seated leg extensions are fundamental exercises for people working on their mobility. A stretching routine or weekly yoga exercises to target the same leg muscles that you exercise in a squat or a hike supports a full range of motion. A full range of motion is essential for overall knee and joint health. 

Body Weight and Knee Health

The heavier you are, the more weight you are placing on your joints while you move and exercise. Having excess body mass contributes to long term deterioration of the cartilage in your knee joint, therefore maintaining a healthy weight is another effective way to bulletproof your knees. If your BMI (body mass index) is above the healthy range, your joints endure increased pressure and eventually pain, depending on your activity level and your family’s history of osteoarthritis. BMI is a measurement system correlated to body fat that factors your height and weight; values from 18.5 to 24.9 are considered healthy. Your knee joints will thank you for taking care of the rest of your body. By staying at a healthy weight, you will relieve pressure and stress from your joints and slow the deterioration of your cartilage.

Make sure that you are taking care of your knees so you can stay active and able to continue to do the things that you enjoy as you age!

Written by Adam Lynn