The knee is a complicated joint and is a commonly injured area of the body. The knees bear about 80% of our body weight when standing...that's a lot of pressure! Because of the wear and tear on our knees from every day activities to sporting events and exercise, there are over 500,000 total knee replacement (TKR) surgeries performed every year (according to the American Association of Orthopedic Surgeons). It's also projected that by the year 2030, that number will increase to over 3.48 million due to increased obesity rates and aging baby boomers. Approximately 12% of people over the age of 60 experience symptoms of knee osteoarthritis and 94% of patients undergoing TKR do so because of osteoarthritis.
Is there anything we can do to protect our knees and prevent the need for TKR? Let's first look at the structure of the knee joint. This picture shows the basic structure of the knee joint including the quadriceps (thigh) muscle and the bones of the shin or lower leg. All of these muscles, ligaments and tendons help to keep the knee stable and strong so it can withstand the pressure of standing, walking, and climbing. Unfortunately, there are many areas that can be injured, whether acutely (i.e., trip and fall) or chronically (i.e., osteoarthritis). While it is not possible to strengthen the knee joint itself, it is possible to strengthen and stretch the surrounding muscles.
Let's look at five areas you can strengthen to keep your knees stable and strong. First, the knee joint is surrounded by:
- Quadriceps muscles - large muscle group on the front of the thigh running from the front of the hip to the top of the knee.
- Hamstring muscles - large muscle group on the back of the thigh running from the back of the hip to the back of the knee.
- Calf muscles - two muscles that encompass the back of the lower leg, running from the back of the knee down to the Achilles or heel.
- Iliotibial (IT) Band - large band of connective tissue running from the outside of the hip down to the outside of the knee.
It is important to strengthen and stretch those areas in addition to the hip, since some of the above structures cross the hip joint also. Here are five exercises you can do to improve the strength of these muscles and connective tissue. Click on each link to be taken to American College on Exercise (ACE) website for video instructions.
Although performing these exercises will not prevent you from EVER experiencing knee pain or problems, it will help you to prevent future injuries to the knee joint. Take care of your knees and you will be able to maintain an active lifestyle. Eat right and maintain a healthy body weight to keep additional pressure off of your knees. Wear proper shoes (click
HERE to read a previous blog on shoes) for your activity and replace them often to maintain appropriate support.
Still need help with knee pain? Be sure to talk with your healthcare practitioner to find out the underlying cause of the pain, then talk to a trainer at PROMATx Health Club and see how you can strengthen your knees and prevent future injuries.
"I'm fine, and my hips are fine. My false knee is fine. My false hips are fine. Everything's cooking."
- Liza Minnelli
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