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Be Nice to Your Knees
The knee is the largest joint in the
body. It gives you flexibility and
stability for standing, walking,
crouching, running, jumping, and turning.
But the number of moving parts in the
knee that make it so useful also render it
vulnerable to injury.
"Arthritis often is to blame for knee
problems," says Anthony J. Costa, M.D.,
an orthopedic surgeon affiliated with
Riverview Medical Center. "However,
years of simple wear and tear also can
take a toll."
Plus, sudden movements can strain
or even tear knee ligaments or tendons.
Women may be especially vulnerable to
this kind of injury, perhaps because they
tend to bend their knees less than men
when they run, jump, and land.
As Frederick Depaola, M.D., an orthopedic
surgeon at Jersey Shore University
Medical Center, explains, "You should take
the following measures to give your knees
a break."
- Strengthen leg muscles. Specifically,
Dr. Depaola adds, "Strong quadriceps
in the front of your thighs and hamstring
muscles along the back of the thighs are
particularly key in protecting knees."
Stair climbing, bike riding, and exercises
with weights or elastic bands that work
those muscles can help.
- Walk to warm up, then stretch before
any workout. Be sure to stretch quadriceps
and hamstring muscles to reduce
pressure on your knees.
- Increase the amount you exercise
slowly and gradually.
- Maintain a healthy weight. Every step
you take places about three times your
body weight on the knees. So even a
small loss can make a big difference.
- Wear well-fitting shoes in good condition.
If you play a sport, choose shoes
designed for that sport.
- Protect knees with appropriate padding
while playing sports and during kneeling
activities, like gardening.
- Choose low-impact activities like
swimming, walking, bicycling, and
water aerobics.
Dr. Depaola concludes, "If you already
have knee problems, talk with your doctor
about exercises that can help your knees
without increasing the risk for injury or
further damage."
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tips on how you can identify
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