Knee Care: A Guide to Avoiding Surgery
The knee joint is a vulnerable area for many people, often leading to physiotherapy visits. According to Dr. Jillian Eyles, a physiotherapist from the University of Sydney, the knee's structure makes it susceptible to injuries. As a hinge joint, it lacks a socket, relying instead on ligaments, joint capsules, and surrounding muscles for stability. This unique anatomy makes it more prone to damage compared to other joints with better support.
Knee injuries significantly increase the risk of developing knee osteoarthritis, a condition that contributes to the high number of knee replacement surgeries in Australia. Over 53,000 knee replacement surgeries are performed annually, and this figure is projected to more than double by 2030. To prevent these surgeries, experts offer valuable insights into knee care.
Preventing Injuries
Knee injuries, such as ACL tears, can occur at any age and are a serious concern. The ACL, which runs diagonally under the kneecap, connects the thigh bone to the shin bone. A tear in this ligament can be devastating, as experienced by Matildas star striker Sam Kerr, who missed over a year of the game. However, there are ways to reduce the risk of such injuries.
Physiotherapist Dr. Kathryn Mills recommends proper warm-up routines to prevent ACL tears. She suggests activities like squats, walking lunges, high-knee running, and side-to-side jumps and hops. These exercises prepare the muscles and brain for the demands of physical activity, reducing the likelihood of injury.
Maintaining a Healthy Weight
The knee joint bears a significant load, and excess weight can increase the risk of damage over time. Prof. Rana Hinman, a research physiotherapist at the University of Melbourne, emphasizes the importance of maintaining a healthy weight to reduce both load and inflammation on the knee joints. Even a small weight loss can have a substantial impact, as evidenced by studies showing that overweight individuals with knee pain experience reduced symptoms after losing a percentage of their body weight.
Staying Active
Regular physical activity is crucial for knee health. Natalie Collins, an APA sports and exercise physiotherapist and associate professor at the University of Queensland, recommends at least 150 minutes of moderate exercise weekly, along with twice-weekly resistance training. This helps build muscle strength and endurance, enabling individuals to perform daily activities like squatting, climbing stairs, and playing sports.
Simple exercises like squats, lunges, and chair stands are excellent starting points. Gym equipment like leg extensions and leg curls, which target the quad and hamstring muscles, can also be beneficial.
Gradual Progression
Introducing new activities, especially high-impact exercises like running, should be done gradually. Physiotherapist Dr. Michael O'Brien warns against sudden increases in activity, as seen during the COVID-19 lockdowns when many people took up running without proper preparation. This can lead to sudden pain and injuries.
Instead, Dr. O'Brien suggests a gradual approach, increasing activity levels by 10-30% weekly. This method ensures consistent improvement and reduces the risk of injury, allowing individuals to build up their endurance and joint strength over time.
By following these guidelines, individuals can take proactive steps to maintain knee health, potentially avoiding the need for knee replacement surgeries and ensuring a more active, pain-free lifestyle.
