The knee is one of the largest and most complex joints of the body. It is crucial to all movements involving directional travel: walking, running, climbing, cycling, jumping. The knee is a very strong joint, however, its complexity and location within the body render it vulnerable to stress and injury. Maintaining the knee joint, or rehabilitating it after injury, is vital to remaining mobile.
When knees become stiff and painful, many people’s default reaction is to minimise movement, whereas activity actually helps joints stay healthy, and can relieve pain and stiffness around the knee. Joints have evolved to support movement and function best when they move regularly. Activity strengthens the muscles that support the knee and assists mobility by keeping the joint lubricated.
A combination of different types of exercise works best. Aim to include strengthening, stretching, and general movement activities. To avoid straining the knee, select activities which are appropriate to your current fitness levels. For joint health, as for general health, thirty minutes of moderate intensity cardiovascular activity five times a week is recommended — build up to this gradually.
Good nutrition supports joint health. Adequate levels of calcium and vitamin D (naturally available in tuna, salmon, egg yolks, and milk) are crucial for bone health. While health of the joint capsule is supported by a diet rich in fruits, vegetables, fish, nuts and beans. A healthy diet, additionally, helps maintain the body at a healthy weight: being overweight is detrimental to joint health. It makes the risk of developing osteoarthritis more likely, partly because excess weight exerts pressure on joints, and partly because chemicals produced by fat increase inflammation in the joints.
How the body is carried during upright movement is significant. Posture which is well structured puts less pressure on the joints and has a positive effect on joint health. The quality of movement occurring at the foot and ankle and at the hip and thigh also affect knee function. Pilates, with its focus on postural alignment and joint stability, can be particularly beneficial when it comes to combatting knee and other joint pain.