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in collaboration with
Dr Gérald Kierzek (Medical Director of Doctissimo)
Medical validation:
October 17, 2024
Pain, cracking, wear… Are your knees hurting you at the moment? Learn how to preserve them with these few simple steps.
If we often pay attention to the good health of our hair or our skin, it is rarer to be interested in that of our… knees. And yet, these joints are essential: they allow us to walk, run or even jump. Here are 10 good reasons to take care of it.
The knee, this friend who wishes us well
According to the Health Insurance websitethe knee is a complex joint between:
- on the one hand the femurpresenting two bony projections (condyles) at the knee joint;
- on the other hand the tibiawhich comes into contact with the condyles thanks to a flat surface (tibial plateau), and with the patella (small bone located in front of the knee).
“Several elements of this joint fulfill a particular role“, further affirms the Améli site, in particular the cartilage which allows the femur and the tibia to slide over one another and the menisci which absorb shocks and stabilize the joint.
However, it is this well-oiled cog between the bones, joints and tissues that allows the knee to function. Without paying attention to one’s health, various conditions can arise, such as:
- of theosteoarthritis : which is a destruction of the articular cartilage of the knee, followed by damage to the different structures of the joint;
- tendonitis: which manifests itself as pain in the knee, sometimes accompanied by swelling, cracking, or even blocking of the joint;
- ligament damage : which can appear in the event of trauma during intense physical activity.
According to the medical director of Doctissimo, small daily actions allow you to take care of this joint – while fully enjoying all activities, without pain or restriction.
- Maintain a healthy weight “Excess weight is the main enemy of the knees because each extra kilo significantly increases the pressure on the joints. he says.
- Have good posture “With your back straight and your knees in line with your feet, especially when you bend down or climb stairs,” underlines the doctor.
- Do muscle strengthening “With exercises to tone the quadriceps and hamstrings (knee stabilization)”, adds the specialist.
- Warm up before exercise “to stimulate the production of synovial fluid which lubricates the joint”, confirms the health expert.
- Vary your working positions “avoiding at all costs to stay crouched for too long (tilers, etc.) or on your knees. SIf necessary, use a stool”, recommends the medical director of Doctissimo.
- Wear suitable shoes “to absorb shock, particularly for impact sports (jogging)”, advises Dr. Gérald Kierzek.
- Play sports “low impact by favoring swimming, cycling or walking”, recommends the practitioner.
- Stretch regularly “especially the leg muscles for flexibility”, specifies the health expert.
- Take poles while hiking “to reduce pressure on the knees, especially when going downhill”, reveals the specialist.
- Don’t force “and listen to yourself in case of pain. Finally, check if the pain persists”, concludes the doctor.
Slide: Top 10 sports good for the knees