Request an Appointment

    Full name

    Phone Number

    Email

    Preferred Date

    Preferred Time

    New or existing client

    NewExisting

    Practitioner

    AnyDr Fiona McIntyreDr Matthias HouvenagelDr Chelsey Kedmenec

    Additional Information

    We're open on Saturdays! Book online now
    Love your knees! Home / Blog / Love your knees!

    The knee joint is the largest joint in the human body and is also quite a complex one, as it is actually made up of 2 joints. There are 3 bones that form these two joints. They are the femur (thigh bone), tibia (shin bone) and the patella (knee cap). The bottom of the femur and the top of the tibia articulate to form the tibiofemoral joint whilst the patella and femur articulate to form the patellofemoral joint.

    The knee is a hinge-type synovial joint, meaning its primary movements are flexion and extension, but we can also elicit a small amount of rotation medially and laterally. It functions by helping us walk and run, whilst at the same time, weight bearing and shock absorbing which leaves the knee prone to injuries. If we take the correct steps to ensure that our knees are strong and protected, the likelihood of injury decreases, and the process of degeneration slows down.

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

    When deterioration starts to cause 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 which will take the load off the knee, slow down wear and tear and help improve symptoms and function.

    Doing regular exercise that focuses on strengthening the lower limb and core will also help to improve knee function. Increasing muscle strength helps stabilise the knee and helps the muscles do their job by absorbing the force you put through your knee. An example of an exercise that targets the lower limb is a body squat. A body squat is a compound exercise that targets your core, hips, knees and ankles, making it the perfect exercise to improve lower limb strength.

    The best thing about a squat is that you can do it anywhere! The bad thing about a squat is if you do it wrong, it can provoke injuries. To do a squat properly there are a few key steps to follow.

    1. Firstly, stand with your feet shoulder width apart and tighten and engage your abdominal muscles.
    2. Whilst engaged, slowly lower your body, without the assistance of your hands, like you are going to sit down on a chair.
    3. When you reach your limit on the downward phase, push up through your heels and feet into a standing position, making sure you really thrust your hips out for full affect.

    When that becomes too easy for you, you can progress it by adding weight.

     

     

    Doing regular exercise will also help you maintain a healthy weight. Weight gain can have a major impact on your knees as each kilogram you gain is 4kg of extra force your knee has to absorb!

    If you take proper care of your knees, your knees will take care of you.

    Dr. Tim Roberts

    Ascot Vale Osteopathy

     

     

    Leave a Comment

    Your email address will not be published, all comments are approved before posted

    YOU MAY ALSO LIKE...

    Take A Deep Breath

    Breathing is one of the most basic and fundamental functions of the human body, yet, a lot of us seem to do it all wrong. We don’t seem to worry about our breathing at all, until our breathing becomes abnormal. What we don’t understand is how importan...

    read more

    Strengthen Your Core

    What is your core? Your core is a group of muscles that sit in your torso. They stabilise and control the pelvis and spine. When most people think of their core, they envision a chiseled 6-8 pack. Unfortunately, the core goes ...

    read more

    Anti-Inflammation Diet

    There is an enormous amount of interest in anti-inflammation diets out there and rightfully so. Chronic inflammation is very common and is tied to a large list of serious illnesses such as diabetes, cancers, auto-immune con...

    read more

    The Effect of Stress on your Immune System

    As we all know, our lives right now are quite stressful as we try to deal with the containment of COVID-19. Things are happening now that have never happened in some people’s lifetimes which can be scary and confronting. It’s normal to be anxious abou...

    read more

    Protect Your Shoulders

    Let’s talk about one of the most functional, but prone to injury areas in the human body, the shoulder complex.

     Shoulder Anatomy

    The shoulder is comprised of three bo...

    read more

    Pain!

    Pain has been a huge topic for discussion for a long time now. Nearly everyone feels it (I say ‘nearly’ because there is actually a very small minority of people with a special condition that does not allow them to feel pain), and it varies in charact...

    read more

    How can your Osteopath help your child?

    Osteopathy is a holistic approach to the body that considers the interconnectedness of the body's muscles, joints and systems. Typically adults are the ones getting treated, but at Ascot Vale Osteopathy, we treat children f...

    read more