Knee health: A comprehensive guide to preventing injuries and osteoarthritis
The knee joint is a weak link for many, but with the right care, you can keep it strong and mobile.
The knee joint is a complex structure that supports the body's weight and allows for movement. However, it is also one of the most susceptible joints to injury and wear and tear. According to Dr. Jillian Eyles, a physiotherapist from the University of Sydney, "It carries most of the body's weight and, being a hinge joint, it doesn't have a nice socket structure. It relies on the ligaments, joint capsules, and muscles around it to stabilize the joint, and it's fairly easy to injure compared to another joint that's more supported."
Knee injuries are a significant risk factor for developing knee osteoarthritis, which is a leading cause of knee replacement surgeries in Australia. Over 53,000 knee replacement surgeries are performed annually, and this number is expected to more than double by 2030. But here's where it gets controversial: while knee replacement surgeries are a common solution, they are not the only option. With the right care and prevention strategies, you can keep your knees healthy and avoid surgery.
Preventing knee injuries: A warm-up is key
One of the most common knee injuries is a tear of the anterior cruciate ligament (ACL), which can take a significant toll on an athlete's career, as seen in the case of Matildas star striker Sam Kerr. However, it is possible to reduce the risk of such injuries by warming up properly before activity. According to Dr. Kathryn Mills, a physiotherapist from Kensington Physiotherapy and Macquarie University in Sydney, "That’s not going for a run and stretch – it’s doing a designed program that is designed to train both how your muscles are working, the extent to which they’re working, and how your brain is turning on those muscles."
Warm-up activities recommended for preventing ACL injuries include squats, walking lunges, running with high knees, and side-to-side jumps and hops. By incorporating these exercises into your routine, you can strengthen the muscles around your knees and reduce the risk of injury.
Maintaining a healthy weight: A load-bearing joint's burden
The knee is a key load-bearing joint, and the greater the load on it, the greater the risk of damage over its lifespan. According to Prof. Rana Hinman, a research physiotherapist at the University of Melbourne, "If you think about how many steps a day someone walks, [that] accumulates over the course of their life, if you’re putting a lot of load on those joints – which can come from body weight – that can be a contributor."
Maintaining a healthy weight is crucial for healthy knee joints, as it reduces both the load on the joints and inflammation. In fact, there is strong evidence that losing just a small percentage of body weight can significantly reduce knee pain and osteoarthritis symptoms in overweight individuals.
Staying active: The key to knee health
One of the best ways to keep your knees healthy is to keep them moving. According to Natalie Collins, an APA sports & exercise physiotherapist and associate professor at the University of Queensland, "One of the best ways to keep the knees healthy is to keep them moving. She advises about 150 minutes of at least moderate physical activity each week, but also really importantly, building in some resistance training as well, twice a week, where you’re really getting your muscles to have the capacity to do all of the things you need to do in your day, like squat down, go up and down stairs, maybe play sport or run."
Simple exercises like squats, lunges, and standing up from a chair repeatedly are good starting points. If you do have access to gym equipment, she recommends leg extensions and leg curls, which work the quad and hamstring muscles. By incorporating these exercises into your routine, you can strengthen the muscles around your knees and reduce the risk of injury.
Easing into activity: A gradual approach
During Covid lockdowns, many people dealt with cabin fever and gym closures by enthusiastically taking up a new outdoor activity such as running. And while activity is encouraged, it should be introduced in a gradual fashion. According to Dr. Michael O’Brien, a physiotherapist from La Trobe University in Melbourne, "Everyone just got into running or walking, and just did a lot of it very quickly, and ran into a lot of problems in terms of sudden onset of pain doing a lot of an activity that they were not accustomed to."
The key is to expose the body – especially the joints – to that load gradually. "If you want to run a marathon, you don’t decide three weeks beforehand and then just go out and do it," he says. Instead, gradually build up your level of activity, starting small and increasing by 10-30% each week. This approach will help you reach your goals while minimizing the risk of injury.
In conclusion
Knee health is a critical aspect of overall well-being, and with the right care and prevention strategies, you can keep your knees strong and mobile for years to come. By avoiding injury, maintaining a healthy weight, staying active, and easing into activity, you can reduce the risk of knee osteoarthritis and avoid the need for surgery. Remember, it's never too late to start taking care of your knees, so start today and reap the benefits for years to come.
