KNOW YOUR KNEE – Guidelines & Tips

I am glad to be able to share and educate you all this month on ways of taking care of your knee. Let me start by introducing you to the joint: –

Knee joint is a type of a complex and hinge joint that is completely responsible for weight bearing and movement. It consists of bones, ligaments, tendons and muscles. The knee is designed to fulfill a number of actions, majorly: –

  • Support the body in bearing the weight of the upper body and helps in various movements.
  • Provides stability as well as act as shock absorber.
  • Allows twisting of leg and provides agility.

Post all these day to day stresses and functioning, knees can have wide range of issues and cause different degrees of pain and it can affect adults as well as kids. Following are the problems that can be developed in the knee: –

  • Kids during growth spurt can develop some pain and discomfort around the growth plates in the knee joint and this condition is termed as “Osgood Schlatter”.
  • Other issues can be classified into” Inflammatory” or “Mechanical” issues.
  • Inflammatory issue can be defined as any injury or shock on the structures of knee due to any fall, impact or accident.
  • Mechanical issues can be some chronic issues that are carried due to an underlying root cause or stress that has been accumulated over a longer period of time. This typically owes to the incorrect posture with regards to the movement of the knee joint. Sometimes, the entire biomechanical chain gets affected leading to symptomatic issues on the joint, starting from hip to ankle.


Knee care is an essential tool in today’s era as people are now more than aware of the physical deficits of the knee and their repercussions if not taken care, however they are still not aware of the ideal way of prevention, precaution and cure of the various issues related to the knee and as physiotherapist, it is our responsibility to educate the people or assist them with the same.So here, we as movement analysts are here to guide you all with the proper training and care tips about the knee joint.When we talk about the factors with regards to the mechanical issues, one of the major concern is the obesity or overweight issues. It is said that every pound gained, an equivalent stress of up to four times is placed on the knees.

With passage of time, a certain amount of wear & tear of the joint is inevitable but it doesn’t have to affect the way your knee feels, functions or moves. If you experience a clicking or popping sensation in the knees when you walk around but do not find it swollen or with any pain, then there is nothing to worry. Issues related to knees can be easily dealt and great care of the joint can be taken if the 3 P’s are kept in mind, i.e.: –

  • Play
  • Prevention
  • Precaution

Play can be denoted to an individual’s movement or functions of a person and their level of activity. To keep a healthy and unrestricted movement some precautions must be taken to lower the risk of degeneration or any injury and ensure prevention to manage the signs & symptoms that restricts your normal functions or stressful functions like sports.

One should know their limits for the sake of their joints; certain exercises and activities might just be too tough for your joints to handle at first. If your joint bothers you, opt for exercises that won’t give your joints a pounding sensation. Instead, step up gradually with low to medium intensity exercises such as swimming or cycling.

Ask a physio to guide you through what level of exercise suits you best. You might feel initial soreness for the first few days of workout but do not lose hope and continue your exercises. It is always important to be aware and educated about the imbalances and the issues which you face on day to day basis.

The biggest question is when should you get the physical therapy. Well it depends on the cause of your pain and its onset. Sometimes all you require is just a little guidance and education about your problem. Second essential is the prevention and precaution for all the age group whether a kid is starting to play or a teenager training for his game, a young adult protecting his muscles and joints from degeneration and elderly person suffering and following precautions to avoid pains and aches.

Last but definitely not the least, I would like to share a fascinating fact about the knee, “Of more 250 than species of primates, only one goes around on two legs” and that’s us, humans. If there was no knee joint, we would have not been able to walk, jump, run or even stand. So in short, our knees are the wheels to our car, it helps up keep moving around and bear our weight. Hence keep that knee moving and that body running.


Stay Fit & Stay Healthy.

Published by

Dr. Snigdha Sharma (PT)

Consultant Physiotherapist. Physio Active