The knees are among the most heavily used joints in the human body. They bear our weight with every step, absorb shocks, and enable a wide range of movements essential to our independence. But when discomfort sets in, it can quickly become debilitating, affecting our mobility and quality of life.
Why Do Our Knees Feel Stiff or Uncomfortable?
Knee discomfort can result from injury or simply overuse. However, when symptoms such as the following appear:
- Discomfort while walking or going up/down stairs
- Morning stiffness or difficulty bending or straightening the leg
- Tenderness in the joint
… you may be dealing with joint stiffness and reduced flexibility, concerns that commonly affect about 15% of adults.
Joint Wear: A Gradual Degeneration
The gradual deterioration of the joint cartilage characterizes joint wear. As it wears down, it becomes fragile, loses its lubrication properties, and leads to discomfort, stiffness, and reduced stability. Ligaments loosen, the joint may swell, and movement becomes limited.
The main causes include natural aging, excess weight, a sedentary lifestyle, past injuries, and heredity. Fortunately, several practices can help support joint comfort and maintain knee health.
How to Prevent Knee Discomfort?
Maintain a Healthy Weight
Excess weight can place significant stress on the joints. While walking, the knees may endure up to six times the body’s weight. For example, someone weighing 90 kg (approximately 200 lbs) could exert up to 540 kg (around 1,200 lbs) of force on their knees with every step.
Adopting a balanced diet and engaging in regular physical activity helps reduce joint pressure and support overall well-being.
Move wisely
A sedentary lifestyle can weaken muscles and decrease joint flexibility. To keep your knees strong and functional, integrate movement into your routine.
Recommended exercises:
- Muscle strengthening: squats, stair climbs, leg extensions
- Stretching: before and after each session to reduce stiffness and preserve flexibility
Strong muscles (quadriceps, hamstrings, glutes, calves) support better joint stability.
Practise Good Posture and Technique
Whether you’re exercising or performing repetitive movements (at work or home), make sure to adopt a neutral posture and safe technique. Poor alignment can lead to long-term microtraumas.
Choose the Right Footwear
Wearing proper footwear can help absorb shock, stabilize the foot, and reduce stress on the knees. Whether for walking, running, or hiking, select your shoes based on:
- The activity
- Your body type (flat feet, high arches, etc.)
- The terrain
Consulting a podiatrist or orthotist can be helpful.
Consult a Health Professional
If you already experience discomfort or wish to start a wellness routine, a physiotherapist or kinesiologist can help guide you with safe and adapted exercises.
