Longmont United Hospital

How to Take Care of Your Knees

IN MEN'S HEALTH

Knees give you the flexibility you need for crouching, jumping, walking, turning, and running, and they also provide stable support. Your knee is an ingenious hinge joint made up of bones, cartilage, muscles, ligaments, and tendons. If you're like most people, you probably don't think much about your knees until they hurt. Here are some tips for taking care of your knees so they'll give you many years of pain-free support and flexibility. Any of the parts of your knee may become dysfunctional or painful from time to time. There are two main categories of knee problems, according to the National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS) (www.niams.nih.gov).
  1. Mechanical knee problems can occur from injury such as being hit or a sudden movement that strains your knee beyond its usual range of movement. Mechanical problems such as osteoarthritis can also develop from wear and tear.
  2. Inflammatory knee problems are the effect of certain rheumatic diseases such as rheumatoid arthritis and systemic lupus erythematosus.
Preventing Knee Problems Sometimes you won't be able to avoid injuries from accidents, but most of the time you can prevent knee trouble by following these tips from NIAMS.
  • Enhance your circulation with regular aerobic or endurance exercises. It may reduce inflammation.
  • Increase the force or duration of your exercise gradually rather than suddenly.
  • Keep your weight at a healthy level. Obesity can increase your risk of undue wear on your knee.
  • Maintain or increase your flexibility and relieve stiffness with range-of-motion exercises.
  • Strengthen your leg muscles by walking up stairs or hills or riding a stationary bicycle. Strong muscles will support and protect your knee.
  • Warm up and stretch before you exercise. Walking or riding a stationary bicycle is an adequate warm up.
  • Wear shoes that are in good condition and fit properly.

Anatomy of Your Knee
You've probably heard various joint problems described using the words tendon, ligament, etc., and you may have even seen a knee or bone joint model in your doctor's office. But understanding the parts and how they work together can be a real motivator for knee care. There are only a few parts to your knee, and they work simply and efficiently. Here are the basic parts and their functions.
  • Your thigh bone and shin bone are separated by cartilage (padding that keeps them from grinding together).
  • The thigh and shin bones are held to each other by ligaments (strong, elastic bands of tissue).
  • Your muscles are connected to your thigh and shin bones by tough cords of tissue called tendons.
  • Muscles are not officially part of your knee joint, but they are important because when they're strong, they help support and protect the joint. The muscles of your knee work in opposing pairs that enable your knee to bend and then be straightened.
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