Knee Joint Pain

There is no other joint in the body that can be more bothersome—and painful—than the knee joint. Part of the reason for this is because, unlike most other joints, a pain in the knee may be caused by a problem or imbalance somewhere else. Additionally, since the knee joint is designed to bend in only one direction (in other words, it is not a “rotary” joint like, say, the shoulder nor does it have the ability to “twist”), it is vulnerable to many forces either above or below it. But there are some things that can be done to minimize knee joint pain and/or injury with respect to the major tissues that can be involved.

Basically, the knee is a joint surrounded by ligaments (tissues that attach bone to bone), tendons (tissues that attach muscles to bone) and a tissue known as cartilage that helps to “pad” the bones of the upper and lower leg where they meet (known as the “point of articulation”) in order to keep the bones from grinding together. As we age, this cartilage pad retains less moisture and, because it no longer protects the bony surfaces of the joint as effectively, can be a major cause of discomfort and injury due to overuse. This is also a major cause of osteoarthritis of the knee. In addition, the angle at which the femur (the bone of the upper leg or “thigh bone”) joins the tibia (the bone of the lower leg or “shin bone”) can have an impact in the degree to which these two structures grind away at the protective cartilage of the knee joint. This angle (known as the “Q” angle) can be particularly acute in women since they generally have comparatively wider hips than men but it can also happen to the male of the species since it can also, in some cases, be affected by the overall length of the femur. But what can be done to prevent or, at least, minimize this “condition” and keep the knees healthier?

First, be reminded that being overweight can be a major cause of knee joint pain since excess weight is continually being “carried” by the lower body each time a step is taken. This additional load, over time, can cause significant damage. So……lose some weight if this is perceived as a possible factor. Also, strengthening the muscles of the lower body is, indeed, one of the best ways to assist the knee joint in handling the everyday activities that are brought to bear upon it. Whether these activities are work related, recreationally related or just a result of everyday physical activity, a stronger knee joint is, in almost all cases, a healthier and more “capable” knee joint. Most strength training programs do not sufficiently train the lower body muscles (and be advised that running is NOT necessarily a leg strengthening activity) so refocus on the hips, thighs and calves when you put a strength training routine together (see “Be Fit, Stay Fit—Why Your Workout Doesn’t Work…And How To Fix It!) And do your running and/or walking routine BEFORE you strength train if you do your cardio and strength training on the same day.

Finally, stretch the muscles and tendons of the lower body regularly after a brief warm-up and pay special attention to those muscles (and tendons) that attach near or around the knee joint. Greater strength levels for the muscles surrounding the knee and gentle stretching before repetitive activities such as running and brisk walking may help in keeping pain at a minimum. If pain persists for more than a few days, see your doctor or health care specialist for an examination.

I’m Dr. Paul Kennedy and that’s the “Be Fit, Stay Fit” Topic of the Week> Good luck with YOUR program. I KNOW you can do it!

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