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Five Tips to Healthy Knees

For healthy knees, follow these five tips:

Exercise:  Development of leg muscles, particularly quadriceps and hamstrings, can help prevent knee trouble. It has been proven women are more likely to suffer a torn anterior cruciate ligament (ACL), which is a more serious knee problem impacting function and stability. Cross-training, stretching and strengthening can all help knees stay pain-free and problem-free. While knee pain should always be checked with a doctor to rule out injury, early arthritis, or other serious conditions, the good news is that knee pain from overuse is usually solvable with ice, rest and exercises that promote healing.

Pacing: Always warm up before you exercise and choose your workouts wisely. Know your limits. Give yourself time to get in shape and don’t try to do too much too soon. Follow the 10% rule: Never increase the duration or intensity of your exercise or activity by more than 10 percent in a week. Train for at least two months before beginning stressful activities such as skiing or running in a race. Strength, flexibility, aerobic and core exercises will help prevent knee and other injuries. Remember a cool down stretch helps prevent injuries as well. Continue Reading »

Check out this joint! The inner workings of the knee

The knee is a hinge joint and is the largest in the human body. It is made up of the femur and tibia, with a smaller fibula located to the outer aspect (pictured below, click to make larger).
Inside of knee joint

Source: aclsolutions.com

The fibula functions largely as an attachment point for ligaments. The thigh musculature consists of the quadriceps and hamstring muscles, and the lower leg contains the popliteus and gastrocnemius muscles. Flexible meniscus fibro-cartilage supports the curved femoral faces on the relatively flat tibial plateau surfaces (pictured below, click to make larger).

Front view of the knee joint

Source: datlof.com

Tougher ligaments attach the two together and consist of the outer collaterals (medial and lateral ligaments) and the inner cruciates (anterior and posterior cruciates). (Pictured below, click to make larger). Continue Reading »

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