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Knees are vulnerable to many problems

2 min read

The knee is the largest joint in the body, and is vulnerable to a variety of problems. Overuse, the way the joint is structured and other factors may lead to conditions such as arthritis or tendonitis, but taking preventable steps can reduce risk.

The patella (kneecap) is held in place by four ligaments – the ACL (front), PCL (back), LCL (outer) and MCL (inner), which give strength and stability to the joint. High impact activities – jumping, sudden changes in direction and frequent stops and starts – are hard on the knees and can result in torn ligaments or cartilage. If you are unaccustomed to regular exercise, it is important to build strength and stamina gradually and listen to your body.

With movement, ligaments and tendons slide over bones, which may create cracking or popping noises in the knees, without any pain. This is not uncommon and most of the time is nothing to be concerned about. Sometimes, the patella may be slightly out of alignment, which may rub on surrounding soft tissues. If noises are associated with pain or there is swelling, tenderness or burning, this should be evaluated by a physician.

Arthritis may also cause cracking or grinding noises, which can usually be re-created by moving the affected joint.

Tendonitis refers to inflammation of a tendon. Repetitive motion (overuse/overtraining) is a major cause of tendonitis, and if not addressed, can lead to rupture/tearing of the tendon. Symptoms of tendonitis may include tenderness, and pain felt during high impact activities such as running or jumping.

Chondromalacia is a softening of the surface on the underside of the kneecap. This condition can occur from trauma, overuse, improper exercise technique, poor alignment of the joint, or muscle imbalances. Symptoms include dull pain around or under the kneecap that increases when walking down stairs, or it may be painful with stair climbing or other forms of weight bearing exercise.

A few more tips:

• Maintain a healthy weight.

• Posture and gait are important to the health of knee joints and can be helped by wearing the right shoes.

• Most people tend to overwork the frontal muscles while undertraining the back (particularly low back), hips and hamstrings. This sets the body up for strength imbalances, which can wreak havoc on the joints.

Marjie Gilliam is a personal trainer and fitness consultant.

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