Healthy knees are key to mobility, independence, and overall quality of life as we age, allowing you to move freely while walking, climbing stairs, or playing a sport. Neglecting early signs of knee pain or conditions like osteoarthritis can lead to more serious issues, including knee replacement surgery, and result in a reduced quality of life.
With millions of adults impacted by knee problems, it’s time to take preventative measures to address knee pain early.
In this article, Dr. Vinod Dasa, MD, an orthopedic surgeon, shares tips on how to have strong knees, prevent common knee injuries, and manage knee pain.
We’ll also introduce Motive Knee, the leading solution to support and enhance knee health.
The Anatomy of the Knee
The knee is one of the largest and most complex joints in the body, made up of bones, cartilage, and ligaments that work together to provide stability and movement.
Source: Cleveland Clinic
The knee joint is where the femur (thighbone), tibia (shinbone), and patella (kneecap) meet. The bones are cushioned by knee cartilage which acts as a shock absorber during activity.
Inside the knee are ligaments like the anterior cruciate ligament (ACL) and posterior cruciate ligament (PCL), while collateral ligaments (MCL, LCL) are on the side of the knee and provide stability by keeping the knee in line and preventing excessive movement.
Strong quadriceps muscles are key to supporting the knee and absorbing the impact of daily activities. Dr. Dasa shares, “The quadriceps muscle is the major primary stabilizer of the knee. This is the muscle that protects the knee so the other knee structures don’t have to work as hard, like the meniscus, cartilage, and ligaments.”
The quadriceps are the only dynamic stabilizers of the knee and they protect the joint during movements like walking, running, or squatting. When knee pain or an injury occurs, the quadriceps can become inhibited and the static stabilizers of the knee must work harder. This can lead to the knee becoming unstable and buckling.
Strengthening the quadriceps through targeted exercises reduces pain and improves knee function by assisting with terminal knee extension (TKE), which is essential for normal gait (a person’s manner of walking) and overall stability.
Activating the quadriceps de-weights the knee joint and makes functional activities like stair climbing, squatting, and walking more efficient and less painful.
Proper quadriceps activation and progressive resistance training is key to keeping the knee joint healthy, especially as forces across the knee can be up to 4.2 times a person’s body weight during squats and 3.3 times body weight when climbing stairs.
Preventive Measures for Knee Health
Looking after your knees should be a proactive effort, especially as you age or engage in more physical activities. Taking steps to protect your knee joints will prevent long-term damage and reduce the risk of injury, rheumatoid arthritis, or even osteoarthritis.
Dr. Dasa advises, “Maintaining a healthy lifestyle and thigh muscle strength is very important. Patients can also consider supplements or certain injections to help protect cartilage as well.”
One of the best things to prevent knee issues is to maintain a healthy weight. Excess weight puts extra stress on the knee joints which will wear out over time and can increase joint pain. Regular exercise, especially low-impact activities like water aerobics, swimming, bicycling, or walking will strengthen the knee muscles without putting extra pressure on the joints, also aiding in weight loss.
In addition to exercise, a balanced diet is important for joint and bone health. “A well-balanced diet is very important for bone and cartilage [health],” Dr. Dasa adds. “Proper hydration with water, calcium, vitamin D, and protein consumption is important for bone and muscle strength.”
Foods high in calcium and vitamin D will support strong bones, and proteins build muscle strength in the quadriceps and hamstrings, which stabilize the knee.
Maintaining healthy muscle strength is a preventative measure for knee pain. Incorporating these tips into your lifestyle will not only protect your knees but also your overall wellness and mobility.
Early Signs and Professional Diagnosis
Recognizing early signs of knee problems can make a big difference in treatment outcomes and long-term knee health. Subtle signs like stiffness, swelling, or difficulty moving the knee joint may indicate the start of a more serious condition like osteoarthritis or ligament damage.
Dr. Dasa says to be on the lookout for the following early symptoms:
- stiffness with prolonged sitting
- swelling
- inability to fully bend or straighten the knee
- difficulty going up or down stairs
- needing to use the handrail when getting up from a chair
- knee pain
Other early warning signs are reduced range of motion or feeling unstable during physical activity.
If these symptoms persist or worsen, you should see a healthcare professional. Early diagnosis, often through physical exams and imaging like X-rays or MRIs, will help identify the root of the problem.
Treatment will prevent further damage and help manage knee health so you can recover faster and prevent chronic issues.
Prioritizing Your Joint Health
Taking proactive steps to protect and maintain joint health will reduce the risk of arthritis and other chronic knee conditions. It’s important to look after your joints for your overall mobility and physical well-being.
Focusing on flexibility, strength, and early detection of potential problems can protect your knees and other joints from wear and tear over time.
Flexibility and strength are key, and regular physical assessments and targeted exercises – quadriceps strengthening and low-impact activities are a must
As Dr. Dasa emphasizes, “Maintaining proper muscle strength as you age is important to protect joints. The muscles surrounding each joint, whether it’s the rotator cuff for the shoulder or quadriceps muscle for the knee, all need to be kept strong so the weaker structures don’t become damaged, leading to early arthritis.”
By focusing on muscle health, especially in the legs, you can ensure your joints are supported and protected from excessive stress.
Integrating Motive Knee into Your Routine
Adding Motive Knee to your daily routine can be a game changer to manage knee pain and joint health.
Motive Knee is an FDA-cleared, non-invasive therapy device that uses neuromuscular electrical stimulation (NMES) to target and strengthen the quadriceps muscles. Motive Knee activates and strengthens the quadriceps muscle, removing extra pressure on the knee joint, so you can stand, walk, and do daily activities with less pain and better mobility.
Motive Knee is also a great solution to complement your physical therapy program. It helps patients continue to strengthen their quadriceps muscles at home, which reduces pain, improves knee function, and can speed up your recovery time.
Adding Motive Knee to your routine means continuous support for your knee health, along with traditional treatments and therapy exercises for best results.
Frequently Asked Questions
Many people have questions about maintaining knee health and how to incorporate helpful tools like Motive Knee into their routine.
Below, we address some common concerns.
What exercises are good for knee pain?
Low impact exercises like swimming, cycling and walking are great for reducing stress on the knee joint while keeping muscles strong. Stretching and strengthening the quadriceps and hamstrings can also help with stability.
How can I support my knees with my diet?
A balanced diet with calcium, vitamin D and protein helps with bone and muscle health. Anti-inflammatory foods like leafy greens, fish and nuts can also reduce knee joint inflammation.
How often can I use Motive Knee?
Motive Knee is safe to use daily. With only 30 minutes a day, you can add it to your routine to strengthen your quadriceps and reduce knee pain.
When should I see a doctor for knee pain?
See a healthcare professional if you have swelling, persistent pain, stiffness, or limited range of motion in your knee. Early diagnosis can prevent long-term damage.
Commit to Long-Term Knee Health
Taking care of your knees proactively is key to mobility, strength, and overall quality of life. Regular exercise, a balanced diet, and targeted exercises help keep your knee joints and muscles healthy.
Tools like Motive Knee add an extra layer of support by strengthening the quadriceps and reducing pain so you can stay active and mobile.
Take control of your knee health now – whether through prevention, seeking professional advice, or adding innovative solutions like Motive Knee – and prevent long-term damage.
Commit to staying knee-healthy now so you can be active for life!
