Learn about the structure of the knee, common knee conditions and exercises for healthy knees.
It supports most of the body's weight,
and the surrounding ligaments and muscles keep the joint stable.
is one of the most complex joints in the body, made up of bones, cartilage, ligaments, muscles and tendons. It allows you to bend and straighten the leg and move in many ways, while also bearing body weight and absorbing shock. The knee also helps maintain posture and balance, making stable walking and activities such as running possible. It serves as a pathway for important nerves and blood vessels, and plays an important role in protecting the joint from conditions such as osteoarthritis.
Knee pain can result from sports, traffic accidents, falls and similar events.
Walking or standing for long periods puts excessive pressure and load on the knee. This can wear down the cartilage of the knee joint or damage the ligaments.
Can result from repetitive movements, such as sports or bending and straightening the knee for long periods.
A condition in which cartilage wears away and the bones change with age. It can cause knee joint pain and bone deformity.
When the ligaments that support the knee and stabilize its movement become inflamed, the knee can hurt.
When the tendons, which connect muscles to bones and control movement, become inflamed, you may feel knee pain.
Knee Osteoarthritis
A condition in which damage to the protective cartilage, or degenerative changes,Reduced range of motion, swelling
and tenderness around the joint.
As the joint cartilage wears away and degenerates,
the joint surface becomes irregular
and a grinding may be felt during movement.
Meniscus Tear
Often occurs when the knee twists during exercise,Aching pain throughout the joint; difficulty walking due to pain and swelling; the knee may suddenly lock during movement,
unable to bend or straighten;
the joint may make sounds when moving;
swelling caused by bleeding
ACL & PCL Tear
A cruciate ligament injury is a partial or complete tearA popping sound at the time of injury; pain severe
enough to prevent walking, or knee swelling
that subsides over time;
a feeling that the knee wobbles or gives way
during exercise or on stairs and slopes
Chondromalacia Patellae
Chondromalacia means that the cartilage tissue in the jointKnee pain and stiffness that worsen
when going up or down stairs, or when standing up
after sitting for a long time, such as watching a movie
or riding in a car or plane
Healthy knees play a big part in a healthy life, and exercise is essential to keep them healthy. However, the right exercise depends on the condition of your knees and your fitness level, so be sure to consult a specialist to choose suitable exercises before you start.
Stretching the muscles that bend and straighten the knee helps keep the knee healthy. To stretch the knee flexors, bend your knee, hold your ankle and gently pull your foot so the knee bends. To stretch the knee extensors, sit with your knees bent and tilt your ankles backward.
Water aerobics builds strength and flexibility without straining the knees. The water's resistance strengthens the muscles, and exercising in water lowers the risk of injury.
Cycling is a good aerobic exercise that puts little strain on the knees. Riding regularly at a moderate intensity and distance helps keep your knees healthy.
Riding an exercise bike is similar to cycling, but uses a machine with higher intensity and resistance. It improves muscle strength and cardiovascular endurance, helping to keep your knees healthy.
Squats strengthen the muscles that bend and straighten the knee. Stand with your feet shoulder-width apart, keep your spine straight, bend your knees to lower yourself, then stand back up. However, squats may not be suitable depending on your body type and any injuries, so be sure to get expert advice.
