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    Love your knees! Home / Blog / Love your knees!
    Posted by Dr Fiona McIntyre (Osteopath), 06 Mar 2020
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    The knee joint is the largest joint in the human body. It is also quite complex, as it is actually made up of two joints. Three bones form these joints: the femur (thigh bone), tibia (shin bone) and patella (kneecap). The bottom of the femur and the top of the tibia articulate to form the tibiofemoral joint. The patella and femur articulate to form the patellofemoral joint.

    The knee is a hinge?type synovial joint. This means its primary movements are flexion and extension, but there is also a small amount of rotation inwards and outwards. The knee helps us walk and run while weight bearing and absorbing shock. Because of this, it is prone to injuries. If we take the correct steps to keep our knees strong and protected, the likelihood of injury decreases and degeneration slows down.

    Your knees absorb a large amount of force with every step, typically one and a half times your body weight. Over time this causes wear and tear, which weakens the surrounding muscles and ligaments. The two main shock absorbers (the medial and lateral menisci) and the articular cartilage, which protects the ends of the bones, can start to deteriorate.

    When this deterioration causes tissue damage, you may experience pain, stiffness and swelling. This is where your osteopath can help. Osteopaths can help improve range of motion and function of the lower limb. This takes load off the knee, slows down wear and tear, and helps improve symptoms and function.

    Exercise

    Doing regular exercise that focuses on strengthening the lower limb and core will also help knee function. Increasing muscle strength helps stabilise the knee and allows the muscles to absorb more of the force you put through your legs.
    A great exercise that targets the lower limb is the bodyweight squat. A squat is a compound exercise that targets your core, hips, knees and ankles, making it ideal for improving lower limb strength.
    The best thing about a squat is that you can do it anywhere. The downside is that, if you do it incorrectly, it can provoke injuries. To do a squat properly, there are a few key steps to follow:
    1. Stand with your feet shoulder?width apart and tighten your abdominal muscles.
    2. While keeping your core engaged, slowly lower your body, without using your hands, as if you are going to sit down on a chair.
    3. When you reach your comfortable limit on the way down, push up through your heels and feet back into a standing position. Make sure you thrust your hips forward at the top.
    4. When that becomes easy, you can progress by adding weight.

     

     

    Doing regular exercise will also help you maintain a healthy weight. Weight gain has a major impact on your knees, as each extra kilogram of body weight equals about 4 kg of extra force your knees must absorb.
    If you take proper care of your knees, your knees will take care of you.

    Bracing

    Another option is The AllCare Wrap Around Knee Support – designed to give your knee extra stability, comfort, and confidence with every step. Its wrap?around design means it can be easily adjusted to fit your leg snugly, providing targeted support to the joint without feeling bulky or restrictive. This can be especially helpful if you’re dealing with mild ligament strains, patellofemoral pain, general knee instability, or just need extra support during walking, sport, or rehab exercises. By helping to control excessive movement and gently compress the area, the AllCare Wrap Around Knee Support can reduce pain, improve your sense of control, and allow the surrounding muscles to work more effectively—so you can stay active while protecting your knee.
    You can find theThe AllCare Wrap Around Knee Support HERE in our online shop.

     

     

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