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Strong and Supple Knees
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By Michael F. Brady
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MediZine's Healthy Living Fall 2009
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Whether you’re dashing up the stairs to grab a ringing phone, pedaling a bicycle or crouching to pick up a fallen object, your knees are taking the heat. “The knee is a real workhorse,” says Jonathan Scott Coblyn, M.D., director of the Center for Arthritis and Joint Diseases at Brigham and Women’s Hospital, Boston. As the fulcrum of so much activity, the knee is highly susceptible to injuries and arthritis. Here, why our knees need help and how to take the pressure off.
Most knee problems are caused by osteoarthritis (OA), the wear-and-tear arthritis that’s marked by the breakdown of cartilage (tough connective tissue) between joints. As cartilage wears away, the joint becomes unstable, and bones rub against each other, causing pain, inflammation, even difficulty moving normally.
“Women are more likely to develop OA than men,” says Dr. Coblyn. “Other types of arthritis, such as rheumatoid arthritis, are also much more common among women.”
Women are also susceptible to anterior cruciate ligament (ACL) injuries. Small tears develop in the ACL, one of the four major ligaments connecting knee bones to the knee joint. Women have smaller, weaker leg muscles, leaving more weight for knees to absorb. In addition, women’s pelvises tend to be wider, causing thigh muscles to pull kneecaps out of line and destabilize knees.
Whether you’re saddled with OA or a nagging knee injury, or want to avoid future knee problems, try these tips:
• Muscle up It’s wise to work on the hamstrings in the back of your thighs, the quadriceps in the front and the muscles in your core.
“Strengthening the abdominal muscles can help with everything from your back down,” explains Alexis Colvin, M.D., assistant professor of sports medicine and orthopedic surgery at Mount Sinai Medical Center in New York City.
For hamstrings, stand on one leg, with the other knee bent at a 90-degree angle and your foot behind you. Hold for five seconds, then repeat with the other knee. For quads, lie on your back, bend one knee, foot flat on the floor, and lift the other leg 12 inches. Hold for five seconds, then repeat with the other knee.
For your core, do simple sit-ups or crunches.
• Modify your activities Activity is key for maintaining a healthy weight, but avoid high-impact sports such as running, especially if you have OA or a knee injury. Instead, swim, bike, walk on flat surfaces or try an elliptical machine.
• Put feet first Knee problems often originate from foot abnormalities, such as flat feet; have your feet checked by a podiatrist. Also, avoid high heels, and make sure exercise shoes fit properly and aren’t worn out.
• Heat up, ice it down If heat helps, stick with the heating pad. If ice dulls the pain, use it. Otherwise, use heat for loosening tight muscles, and ice for swelling. Over-the-counter (OTC) pain reducers, such as ibuprofen and naproxen, can also provide temporary pain relief. Use them in moderation.
• Know when to get help If heat, ice and OTC pain relievers don’t help after three days, it’s a good idea to see your doctor. Pain that keeps you up at night—particularly if accompanied by swelling, redness and fever—and doesn’t respond to pain relievers could indicate a more serious problem, and you should seek immediate medical attention.
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