Knees – structure, diseases, injuries. Exercises for knee problems

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Our knees carry us through many of life’s journeys, but as we age or overuse these joints, they begin to show signs of wear and tear. Osteoarthritis is the most common type of arthritis, affecting 80% of people 55 and older. This disease is caused by damage or breakdown of the articular cartilage between the bones. Certain cases can result in reduced function and disability, limiting the ability of those affected to carry out daily tasks. However, there are things you can do to keep your knees healthy and stay mobile throughout your life.

Knees – construction

The knee connects the largest bone in the body – the femur – with the shinbones. The lower part of the femur is connected to the tibia with a piece of bone called the patella. Each of these bones is covered with a thin, smooth coating called articular cartilage.

There are two hard, rubbery pieces of cartilage between the thigh and tibia bones. In combination, these pieces of cartilage are called the meniscus and act as shock absorbers between the two bones.

The four main ligaments that help control movement and support the joint are the anterior (ACL), posterior (PCL), medial (MCL), and lateral ligaments. The entire knee is also surrounded by a fluid-filled membrane called the synovium. This membrane produces a fluid that lubricates the cartilage in the joint to reduce friction during movement.

It can be difficult to keep this joint in good shape when each step puts pressure on it about one and a half times your body weight. Therefore, it is important to care for the joint early to prevent knee injuries.

Interestingly, an active person is assumed to take about 10 steps a day. This means that each knee takes approximately 000 steps each day. For an adult weighing 5000 kg, each knee joint carries approximately 68 kg per step, or approximately 102 kg per day.

See also: Diseases of the articular cartilage more and more frequent, new methods of treatment

Knees – the most common diseases

Many knee problems are the result of the aging process and the constant wear and tear of the knee joint (such as arthritis). Other knee problems are the result of an injury or sudden movement that places stress on the knee. Common knee problems include:

1. twist or strain of the ligaments and / or muscles of the knee. A dislocated or strained ligament or knee muscle is usually caused by a blow to the knee or a sudden twist of the knee. Symptoms often include pain, swelling, and difficulty walking.
2. damage to the meniscus. A knee injury can damage the menisci (connective tissue pads that act as shock absorbers and also increase stability). Injury to the meniscus can often occur with sprains. Treatment may include wearing a brace while exercising to protect your knee from further injury. Surgery may be required to repair the damage.
3. tendinitis (enthesopathy). Tendonitis can result from overuse of a tendon during certain activities, such as running, jumping, or cycling. Patellar tendinitis is called a jumper’s knee. This is often the case with sports such as basketball, where the force of hitting the ground after you jump tightens the hamstring.
4. arthritis. Osteoarthritis is the most common type of arthritis that affects the knee. Osteoarthritis is a degenerative process in which the cartilage of a joint gradually wears down. It often affects middle-aged and elderly people. Osteoarthritis can be caused by overloading a joint, such as repeated injuries or being overweight. Rheumatoid arthritis can also affect the knees, causing the joint to become inflamed and destroying the cartilage of the knee. Rheumatoid arthritis often affects people younger than osteoarthritis.

Knees – diagnosis of knee problems

In addition to a complete medical history and physical examination, other tests for knee problems may include the following examinations.

1. X-ray examination. This study uses invisible beams of electromagnetic energy to create images of internal tissues, bones and organs on the film.
2. Magnetic resonance imaging (MRI). This test uses large magnets, radio waves, and a computer to take detailed pictures of organs and structures in the body; can often identify damage or disease to the surrounding ligament or muscle.
3. Computed tomography. This examination uses X-rays and computer technology to take horizontal or axial images (often called slices) of the body. Computed tomography shows detailed images of any part of the body, including bones, muscles, fat, and organs. Computed tomography is more detailed than an X-ray examination.
4. Arthroscopy. A minimally invasive diagnostic and therapeutic procedure used in the case of the joint. This procedure uses a small, illuminated optical tube (arthroscope) that is inserted into the joint through a small incision in the joint. Interior images are displayed on the screen. A test used to evaluate any degenerative or arthritic changes in a joint; for the detection of bone diseases and tumors; to determine the cause of bone pain and inflammation.
5. Scintigraphy. A nuclear imaging technique that uses a very small amount of radioactive material that is injected into a patient’s bloodstream for detection by a scanner. This test shows blood flow to the bone and the activity of cells in the bone.

See also: What does a physical examination look like during an e-visit? [WE EXPLAIN]

Knees – treatment

Treatment for your knees may vary, depending on the problem you are experiencing, and may include different types of therapy.

Drug treatment of knee problems

Medications may be prescribed to treat disease or to relieve pain. If we are taking over-the-counter painkillers for knee pain on a regular basis, we should see a doctor for appropriate tests.

Physical therapy for knee problems

Sometimes physical therapy sessions to strengthen the muscles around the knee will make it more stable and help guarantee the best mechanical movement. Working with a physical therapist can help prevent an injury or further worsen an injury.

Injections for problems with the knees

In some situations it may be helpful to inject medication directly into the knee. The two most common injections are corticosteroids and lubricants. Corticosteroid injections can help with arthritis and other inflammation of the knee joint. Usually they have to be repeated every few months. Lubricants, which are similar to the fluid already in the knee joint, can help with movement and in case of pain.

Knee surgical treatment

Knee surgeries range from arthroscopic knee surgery to total knee replacement. Knee arthroscopy is a very common surgical procedure that allows the surgeon to look inside the knee through several small holes and a special camera. A surgeon can repair multiple injuries and remove small pieces of loose bone or cartilage. It is a common outpatient procedure.

1. Partial Knee Arthroplasty: The surgeon replaces the damaged parts of the knee with plastic and metal parts. Since only part of the knee is replaced, this procedure takes a shorter time to recover than a complete knee replacement.
2. Total Knee Arthroplasty: In this procedure, the knee is replaced by an artificial joint.

Knee Treatment – Other Types of Therapy

Acupuncture has shown some relief from knee pain, especially in patients with osteoarthritis. Glucosamine and chondroitin supplements have shown mixed results in research studies.

See also: Surgery during the coronavirus epidemic. When should the procedure be canceled and when it cannot be canceled?

Knees – injury prevention

One of the best ways to protect your knees is to avoid getting injured. One form of arthritis is posttraumatic osteoarthritis that develops in a damaged joint. Physical damage to a joint can damage cartilage and bone, altering the mechanics of the joint and causing it to wear faster. The wear and tear process can be accelerated by continual injury and excessive body weight.

While not all injuries can not be avoided, obtaining proper medical care and making sure the wound heals can prevent permanent damage.

There are also steps you can take to prevent joint injuries.

1. Use the correct technique when crouching or picking up objects from the ground;
2. Stretch before strenuous activity or exercise
3. Cushion your joints by wearing appropriate shoes, knee pads or knee braces;
4. Use the correct technique when playing sports or carrying out activities that involve jumping or turning;
5. If you are injured, seek appropriate medical attention immediately.

Joint damage isn’t something that happens overnight or because of a single injury. It is a progressive process where damage builds up over time.

See also: Knee bandage – is it worth using?

Knees and a healthy weight

Obesity is a major risk factor for knee problems. During activities such as walking and running, a lot of pressure is placed on the knee. Heavy weight increases the pressure on the knee joint – especially as activity levels increase.

However, it is not just about weight. Fat cells in our body release chemicals that can lead to inflammation that is problematic for our joints and linked to osteoarthritis. Less fat can mean less inflammation.

Losing even a few kg can help. Losing unnecessary pounds can also reduce the joint pain we had before losing weight. If we decide to lose weight, we should consult a doctor in advance to Prepare a healthy weight loss plan that will fit our habits and lifestyle.

See also: 10 ways to lose weight healthy – how to lose weight wisely?

Exercises for knee problems

Regular exercise can also protect our joints, but we need to make sure we’re doing the right kind of activity – and we’re doing it the right way. Performing the right exercises with the wrong technique can cause short-term injuries and long-term damage to the knee. The following types of exercise can help us stay active while keeping our knees healthy.

Aerobic exercises for the knees

Since so much pressure is put on the knees even with a simple stride, high-intensity exercise refers to physical activity that has a strong impact on the joints. High-intensity activities such as running and cross training can be especially difficult on the knees.

On the other hand, low intensity exercise has little effect on the joints and is easier on our body. Low-intensity activities that can keep us healthy without putting strain on our knees.

1. Riding a bicycle;
2. Orbitrek;
3. Walks;
4. Pilates;
5. Tai Chi;
6. Water exercises (aqua aerobics);
7. Yoga.

Strengthening exercises for the knees

Strong muscles are a good foundation for healthy joints. Strength training builds the muscles that support the joints and helps absorb some of the pressure placed on the knee joint. Strengthening the quadriceps was once a primary goal of knee health prophylaxis, but experts suggest that overall muscle development is best for the health of our knees.

To provide the best support for our knees, our strength training efforts should focus on:

1. the torso (“Core”);
2. hips;
3. thighs;
4. calves.

A physical therapist can help us find targeted exercises, such as squats, that can exercise these muscles without putting too much strain on the knee.

See also: Exercises for the thighs – advantages, types, diet. Examples of exercises for the thighs

Stretching on the knees

Stretching keeps the muscles and ligaments supporting the knee joint flexible and loose, preventing injury that can lead to more damage. Proper stretching can also support your torso and hips and help build strength. Joints become stiffer with age, and experts say increasing your range of motion is key to reducing joint pain. Stretching is also useful during recovery from a knee injury or surgery.

Here’s how to do some sample knee stretches.

1. Step-up: Stand in front of a small stool or stairs and lift your body one step up a step. Then take a step back with the same leg. Take 10 to 15 steps per leg.
2. Hamstring twists: Lie on your stomach with your legs straight and your head resting on your shoulders or the ground. Bend one leg with your heel towards your buttocks. Repeat 10 to 15 times, then swap legs.
3. Straight Leg Raises: Lie on the floor on your back, with one leg bent 90 degrees and the foot flat on the ground. Lift the other leg off the ground. Repeat 10 to 15 times, then swap legs.
4. Butterfly: Sit straight with the soles of your feet pressed together. While holding your feet, slowly bend your upper body forward (keeping your back straight). Hold this position for 30 seconds to one minute.
5. Lunges: Take a lunging position (torso and feet forward with one foot more forward). Stand up straight with your abdominal muscles tense. Keeping your back straight, slowly roll your front leg forward. Hold this for 30 seconds to one minute, then swap legs.

Warm up for the knees

Whether you’re going to play basketball or help a friend move furniture, it’s a good idea to relax your muscles, ligaments, tendons, and joints. One easy way is to walk in place – raise one knee, then the other. 5-10 minutes is enough. This is a small price to pay to avoid injury.

Remember, however, that no matter what physical activity we face, we must approach it calmly. When we start training that we haven’t done before, our body needs a chance to get used to it. Then, for weeks and months, depending on the sport we do – weightlifting, tennis, jogging – we can gradually increase speed, distance, weight or intensity. Let’s look closely at how our body responds to make sure we don’t injure our knees or anything else.

In addition, it is worth changing our activities, instead of doing just one. For example, you can run on Monday, lift weights on Tuesday, weave the garden on Wednesday, and play with the kids on the weekends. We can also try something different: yoga combines training in strength, flexibility and balance, and adds meditation that is good for mental health. It also seems to be just as good for our knees as other types of aerobic and strength exercises.

See also: Walking is the way to health

Knees and correct posture

When we slouch, we lean forward and walk bent at the waist, and this posture, according to specialists, leads to knee pain. We should take care that our head is centered on the shoulders and the shoulders are centered on the abdomen and pelvis. The more our body is off-center, the more we have to compensate for this with muscle activity. These muscles eventually tire out, putting strain on the joints.

Having strong abdominal and lower back muscles helps support good posture and ultimately reduces pressure on your knees. Exercises such as planks, back extensions, yoga and Pilates can help strengthen our core.

Here’s how to do these exercises.

1. Plank: Lie face down with toes pointing to the floor. Place your forearms on the floor with your elbows at a 90-degree angle. Tighten your abdominal and gluteal muscles and lift your body off the floor. Keep your back straight and hold this position for 15 to 45 seconds.
2. Back extensions: Lie face down, elbows bent and arms on the floor. Keeping your hips on the floor, raise your head and shoulders with your hands. Hold this position for 5 to 10 seconds and repeat five to 10 times.

See also: Posture defects in children – to treat or prevent?

Knees – when to see a doctor?

Joint laxity decreases with age, and it is difficult to tell which pains are a normal part of the body as they mature and which are a sign of injury or chronic illness. Arthritis, meniscal and ligament ruptures, fractures, and other serious conditions usually require proper diagnosis. We should see a doctor if our “squeaks” in the knee and pain progress to any of the following symptoms:

1. inability to walk;
2. joint swelling or inflammation;
3. signs of infection;
4. obvious deformation or displacement;
5. severe pain that lasts for several days;
6. stiffness that is worse at certain times of the day;
7. knee weakness;
8. permanent deformation or immobilization of the knee.