Ensuring that your knees function properly and are free of pain is essential for maintaining an active and independent lifestyle. Your knees are crucial for mobility, stability, and support during various daily activities, such as walking, climbing stairs, squatting, and playing sports.
The knee joint is the largest and one of the most complex joints in the human body, consisting of bones, cartilage, ligaments, and tendons that work together to facilitate movement and bear weight. However, due to its intricate structure and the significant stress it endures, the knee is prone to injuries.
Common knee problems include ligament damage, cartilage tears, tendonitis, and arthritis, all of which can cause pain and mobility issues that can affect your quality of life. Fortunately, there are numerous nonsurgical interventions available to address knee problems and alleviate the associated pain.
5 Common Knee Problems to Avoid
When your knee joint is injured, you may experience varying degrees of pain, ranging from dull to sharp and severe. Pain can occur during physical activity, at rest, or afterwards. Stiffness, weakness, and instability, such as a sensation of the knee giving out, may also be present. Other signs of knee problems include popping or crunching sounds, difficulty straightening the knee, or locking of the joint.
Five common knee problems to be aware of include:
• Torn ligaments – Involves the tearing of knee ligaments, often due to accidents or sports injuries, with the anterior cruciate ligament (ACL) being a common site of injury.
• Cartilage injuries – Tears in the meniscus, a piece of cartilage that cushions the knee joint, can lead to pain, swelling, and restricted movement.
• Osteoarthritis – Degeneration of the knee joint’s protective cartilage, most commonly affecting the knee joint.
• Runner’s knee – Pain around the kneecap due to overuse, muscle imbalances, or misalignment.
• Iliotibial (IT) band friction syndrome – Inflammation of the IT band that can cause friction against the knee joint, commonly affecting runners and athletes.
• Tendinitis – Inflammation of the tendons around the knee joint, with patellar tendinitis (jumper’s knee) being a common form.
Knee Surgery Is Often Ineffective, No Better Than Placebo
While certain knee problems may necessitate surgical intervention, less invasive treatments often yield better results. Arthroscopic surgery for meniscal tears and degenerative meniscal tears, which are common interventions, have shown no significant benefits over sham procedures in studies.
Research indicates that arthroscopic knee surgery with meniscectomy can increase the risk of future knee replacement surgery. Total knee replacement, recommended for severe osteoarthritis, carries its own set of risks and should be avoided unless absolutely necessary.
Obesity Is a Leading Cause of Knee Problems
Excess weight can exacerbate wear and tear on the knee joint, leading to various knee issues. Research has shown that obesity is a significant factor in knee replacements, with overweight and obese individuals more likely to undergo knee replacement surgery at a younger age compared to those of normal weight.
Men with severe obesity had a significantly higher likelihood of needing knee replacement surgery compared to men with normal weight, and they also had the surgery at a much younger age. The researchers found that nearly 90% of people undergoing knee replacement in Australia are overweight or obese, with obesity contributing to the development of knee osteoarthritis in multiple ways. Excess weight can cause joint surface loading, dyslipidemia, adipose tissue inflammation, and altered gait patterns, all of which can lead to conditions like patellofemoral pain syndrome and meniscus tears.
Non-surgical interventions such as weight loss, physical therapy, knee braces, exercise, tai chi, and acupuncture can be effective in managing knee problems. Platelet rich plasma (PRP) therapy is another option that can help heal and strengthen knee joints by promoting tissue repair and reducing inflammation. Specific anti-inflammatory foods like cruciferous vegetables can also support knee health and prevent osteoarthritis.
Red and near-infrared light therapy, as well as supplements like glucosamine, can also be useful for managing knee problems. These treatments can help relieve chronic pain, improve range of motion, and enhance functional status in patients with knee osteoarthritis. Consuming collagen and bone broth can also support joint health by providing nutrients like collagen, gelatin, glucosamine, and chondroitin that help reduce pain and inflammation in the joints. Usando huesos de una fuente orgánica es aun más importante si estás usando pollo, ya que los pollos de CAFO tienden a producir caldo que no se cuaja, lo que plantea preguntas sobre la calidad del colágeno.
Ejercicios para Fortalecer tus Rodillas
Los ejercicios de fortalecimiento de rodilla son cruciales para mantener rodillas saludables y prevenir problemas en las rodillas, ya que ayudan a construir los músculos que apoyan y estabilizan la articulación de la rodilla. Los músculos fuertes alrededor de la rodilla pueden reducir el estrés en la articulación, mejorar la alineación y mejorar la función general.
Los ejercicios de fuerza isométrica, que implican la contracción estática del músculo mientras mantienes tu cuerpo en una posición, pueden ayudar a fortalecer las articulaciones mejor que el entrenamiento de fuerza dinámica. Son útiles para reducir el dolor mientras aumentan el rango de movimiento y la capacidad funcional en personas con osteoartritis de rodilla, por ejemplo.33 Los sits de pared son un ejemplo.
Para realizar sits de pared, párate con la espalda contra la pared y deslízate hacia abajo en una posición sentada, como si estuvieras sentado en una silla invisible. Mantén esta posición durante 20 a 30 segundos y aumenta gradualmente la duración a medida que te haces más fuerte.
El ejercicio, junto con la rehabilitación, en pacientes de mediana edad con daño en la rodilla también se ha encontrado que es tan efectivo como una reparación quirúrgica de menisco.34 Otros ejemplos de ejercicios para fortalecer la rodilla incluyen:35
Levantamiento de pierna recta — Acuéstate boca arriba con una pierna doblada y la otra recta. Levanta la pierna recta hasta la altura de la rodilla doblada, mantén durante unos segundos y luego bájala. Repite 10 a 15 veces para cada pierna.
Sentadillas — Párate con los pies separados al ancho de los hombros y baja tu cuerpo como si te sentaras en una silla, manteniendo el pecho levantado y las rodillas sobre los dedos de los pies. Vuelve a la posición inicial y repite 10 a 15 veces.
Sentarse para levantarse — Siéntate en una silla estable, luego levántate sin usar las manos para apoyarte. Levántate y siéntate 15 veces. Repite el proceso dos o tres veces.