Do your knees crunch every time you walk down the stairs? Are they stiff in the morning? Feel a little weak in the knees? Do you have arthritis in that joint? Well, you're not alone. Because of our anatomy, women suffer knee problems twice as often as men. That's why it's important to take care of your knees, especially if you've already sustained an injury. Contrary to popular belief, the best medicine for your knees is exercise.
Your knees are a complicated piece of machinery. At the joint, three bones intersect -- the femur (thigh bone), the tibia (shin bone) and the patella (kneecap). Cartilage covers the tips of the bones to absorb shock and to help the joint move smoothly. Ligaments and tendons keep the muscles and joints working in harmony. Thigh muscles -- quadriceps on the front and hamstrings on the back -- support and protect the knee.
Knee problems arise if any of those anatomical parts fail to do their job. If you have pain in your knee, get a proper diagnosis. Your knees may be particularly stressed if you have arthritis or have sustained an injury. Here's why:
Arthritis
A recent study by The Arthritis Society and the Canadian Arthritis Network revealed that 4 million Canadian adults and 66 million U.S. citizens now have arthritis, half of whom are of working age. Two out of every three individuals with arthritis are women. In osteoarthritis, the cartilage wears thin and exposes the bones to painful grinding. Rheumatoid arthritis causes inflammation of the joint and potentially can harm the cartilage of the knee. Symptoms include: pain, swelling and reduced mobility. Many report stiffness in the morning that lessens as the day progresses. Treatments can include: anti-inflammatory or other medications, exercise and reducing excess weight.
Exercises such as squatting can strengthen the muscles around the knees and help them heal faster. Injury Women, more than men, injure their knees when they make sudden twists and turns. Often injury occurs when women are bending down to pick something up or when they are playing sports such as basketball, volleyball and skiing. Quick rotation of the knee can cause the kneecap or cartilage to tear or dislodge. Symptoms include: sudden and ongoing pain, crunching sounds under the kneecap and reduced mobility. Treatments can include: anti-inflammatory medications, surgery and exercise.For both arthritis and injury, doctors will recommend exercise at the appropriate time under the guidance of a physiotherapist or a medical exercise specialist. The goal is to build up the strength of the quadriceps and hamstrings surrounding the joint to increase support. Exercise, depending on the extent of the injury, can include walking, bending the legs, stretches, riding a stationary bicycle, swimming and walking in a pool, leg extensions, squats and lunges. In fact, the bones, cartilage and muscles repair themselves best when weight is placed on the joint. Prevention Not only can exercise help you cope with arthritis and recover from injury, but it can also prevent knee problems in the first place. When you exercise, you increase blood flow to the knee joint. Cartilage requires joint movement to absorb nutrients and remove waste. Exercise can also increase your flexibility and fitness, and bolster your mood for the better. At first, all exercises are best performed under supervision while gradually increasing time and duration. Jo-Ann James, B. Ph.E, Medical Exercise Specialist and O.P.C. Certified Fitness Instructor, has worked primarily with women ages 45+ for more than 20 years in Toronto, Canada (www.vitalsteps.com).
