Knees need regular movement to stay healthy

Knees benefit from regular movement to reduce wear and tear, according to health experts. Activities like walking, climbing stairs, and exercises that promote synovial fluid—important for joint lubrication—are encouraged. Sitting for long periods is discouraged, and people are advised to stand up every hour to keep their knees active and healthy.

Low-impact exercise is recommended for knee health

People, especially those who are overweight, are encouraged to continue moving even when experiencing mild knee pain. Low-impact activities like swimming, aqua aerobics, and cycling are preferred. Starting with short walking sessions and gradually increasing the duration, along with small squat-like movements, is advised. If pain worsens and lasts more than 48 hours, seeing a physiotherapist is recommended.

Warming up before activity helps prevent knee injuries

Warming up before physical activity is essential to prepare the muscles and tendons around the knees. This increases blood flow, which improves muscle and tendon function, allowing the joint to move more freely and reducing the risk of injury. Walking, indoor cycling, and knee flexion and extension exercises are effective warm-up methods, and five to ten minutes is usually enough.

Proper footwear supports knee alignment

Choosing the right footwear is important for knee health. The sole should be neither too rigid nor too flexible, and the shoe should have a firm counter to keep the foot and knee aligned. High heels over 7/8 cm should be worn sparingly, as they can shift weight distribution and increase the risk of falling. Landing on the middle of the foot when running and using custom insoles for significant deformities can also help.

Strengthening muscles around the knee improves stability

Strengthening the muscles surrounding the knees is crucial for joint stability and reducing strain. Targeting the vastus internus muscle in the quadriceps can help with patellofemoral arthritis, a common knee condition. Exercises like knee extensions with elastic bands, gym press, and Pilates are recommended. At home, specific exercises provided by a physiotherapist can be done, and using a cushion or padded pants is advised when kneeling for work.

Stretching helps maintain knee flexibility

Regular stretching is important to maintain leg flexibility and prevent knee issues. Stretching the hamstrings, quadriceps, and calves can be done twice a week, ideally for ten minutes. Static exercises like sitting against a wall, half squats, and bridges are recommended for more sedentary individuals. Dynamic exercises like squats, lunges, and crab walks can be introduced once static stretches are mastered.

Knee prostheses offer a solution for severe damage

For people with significant knee damage, prostheses may be an option. These artificial joints replace severely worn or painful knees but require extensive rehabilitation. Hospital stays are typically one to three days, followed by at least four weeks without driving and three months of recovery. Returning to normal activities may take six months, but results vary, with about 20% of people still experiencing pain or dissatisfaction. Prostheses do not fully replicate natural knee movement, and a careful decision should be made after considering other treatments and tracking symptoms and medications.