The World Health Organization (WHO) recommends taking 10,000 steps a day to stay healthy and mobile. With these walks, we circle the earth four to five times in our lifetime. We climb stairs, walk, run, jump, dance, swim, climb and cycle. In doing so, we put a lot of strain on the largest and most complex joint in our body: the knee joint.
A look at the anatomical structure of the knee reveals its complexity and functions. The precise interaction of various structures, which absorb loads (bones and cartilage), provide stability (ligaments, capsule) and transmit force (muscles, tendons), functions for many years without any problems or pain. However, it is precisely this complicated structure and the constant strain that make the knees susceptible to injury, irritation, inflammation and wear and tear. Pain and restricted movement can be the result.
Pain is always an important warning signal from the body, but not all pain is the same or has the same cause. Differences lie in when (in which situation), where (location on the knee) and how (how it feels) the pain occurs or whether it is acute or chronic. Furthermore, the previous history and the event when the pain occurred provide information about the affected structures in the knee. Younger people often have acute pain after a trauma or after short-term overloading (accidents, often during sport). Older people often suffer from pain after years of pain-free progression due to wear and tear of the joint (osteoarthritis). Such pain - whether suffered by young or older people - can develop into a chronic pain history. In particular, long-term, repeated overloading of the knee joints due to kneeling activities at work, sports that put strain on the joints or obesity promote the breakdown of the joint cartilage layer and thus wear and tear. Knee pain should always be taken seriously. To avoid secondary problems, it is important to see a specialist for an examination at an early stage and to undergo appropriate treatment.
The best way to avoid knee problems and pain is targeted prevention. Existing conditions can usually be alleviated and damage avoided. Observing a few general measures can help you to remain or become pain-free. These include: reducing weight if you are overweight, strengthening the muscles near the knee, stretching the muscles, regular exercise and avoiding overloading in everyday work, leisure and sport. A further step towards better knee health is targeted exercises to strengthen the anterior and posterior thigh muscles, to improve stability through balance and coordination exercises, to stretch the muscles and to relieve pressure on the knee joints. In particular, exercises to improve coordination skills help to stabilize the knees, increase stability and gait safety and reduce the risk of falls in older people. In this way, everyone can do a lot for themselves and for an active, self-determined and happy life.
