‘They don’t have a nice socket structure’: how to really look after your knees
From squats and lunges to the importance of maintaining a healthy weight, physiotherapists share advice on how to maintain strong knees and avoid pain
TL;DR
- The knee is prone to injury because it carries significant body weight and lacks a socket-like structure, relying on surrounding tissues for stability.
- Knee injuries increase the risk of developing osteoarthritis at a younger age.
- Over 53,000 knee replacement surgeries are performed annually in Australia, a number expected to double by 2030.
- Proper warm-up routines designed to activate muscles and improve brain-muscle connection are essential for preventing injuries like ACL tears.
- Maintaining a healthy weight reduces the load on knee joints, decreasing the risk of damage and alleviating pain and osteoarthritis symptoms.
- Regular physical activity, including at least 150 minutes of moderate exercise and twice-weekly resistance training, is vital for knee health.
- Exercises like squats, lunges, leg curls, and leg extensions strengthen the muscles supporting the knee.
- New or increased physical activities should be introduced gradually, increasing intensity by 10-30% weekly, to allow the body to adapt and prevent injury.