Be Nice to Your Knees

Knees are among our largest and most complex joints, but they’re also some of the easiest to damage. Troublesome knees can leave you with chronic pain, more frequent injuries and, in extreme cases, a loss of mobility. Keeping those joints moving is vital. Here are three strategies that will help you maintain good knee mobility:

Strengthen the muscles. While the muscles surrounding the knee joint – the hamstrings and quadriceps – act like absorbers, the gluteal muscles also play an important role. The hamstrings sit behind the knee, the quadriceps are located in front of the thigh, and the gluteal muscles are a group of three muscles that make up the buttocks. “They basically steer, control and support the legs,” explains Sammy Margo, a UK physiotherapist. Stair climbing is a great exercise that works all of these muscles at once. As well as being a low-impact activity, climbing stairs (or step-ups) helps cardiovascular fitness. It can also reveal how healthy your knees are – read more in our News From the World of Medicine.

Footwear can be your knees’ friend or foe – depending on your choice. High heels will force the joints to endure approximately 25% more pressure compared to going barefoot. When buying shoes, look for cushioning and a good fit. Consider your foot shape – people with high arches might want extra padding to compensate for a lack of natural shock absorption.

Low impact exercises. If your knees have already suffered some wear and tear from injury or arthritis, you might benefit from including some regular low-impact exercises for your fitness. Swimming and cycling are great, as is Nordic walking – the trekking poles offer extra support.