Introduction
The knee joint is one of the body's synovial joints. A capsular ligament and articular cartilage separate two long bones that are articulated against one another. The joint, like any mechanical component, is prone to wear and tear based on its use or abuse, particularly in sports, athletics, old age, and arthritis.
What Are the Principal Contents of the Knee Joint?
The knee consists of three main bony components and an array of ligaments, cartilage, blood, nerve, and muscle supply. The components can be sub-classified as follows:
Bony Components
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The thigh bone or femur.
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The shin bone or tibia.
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The kneecap or patella.
Ligaments
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Anterior cruciate ligament.
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Posterior cruciate ligament.
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Medial collateral ligament.
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Lateral collateral ligament.
Cartilage
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Medial meniscus.
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Lateral meniscus.
The joint is outlined by a layer of a fluid-filled membrane known as the synovial membrane.
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Muscles.
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Blood vessels.
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Nerves.
What Are the Knee Muscles That Knee Stretch Exercises Benefit?
Knee stretching exercises are not targeted at the knee joint per se. These exercises aim to benefit the muscles and tendons surrounding the knee joint, which are directly affected by the exercises mentioned in this article. The muscles and tendons that are targeted by these exercises are as follows:
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The quadriceps.
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The hamstrings.
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The calves.
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The hip muscles.
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The iliotibial band.
Exercises for Knee Strengthening
Knee exercises are paramount to keep the joints healthy and stable for extended periods. Although exercises are prescribed in the postoperative recovery phase following knee surgeries, certain exercises help keep an individual healthy, especially if they are prone to work that causes repetitive strain or wears and tear to the knee joint. Several exercises can easily be performed at home enlisted as follows:
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Knee Straightening Exercises: This is one of the more amateur and beginner-level exercises for the knee. It involves the individual straightening their knees and stretching their hips. This results in a loosening of the surrounding muscles and tendons of the knees. It is especially beneficial in individuals who have obesity or have recently undergone knee surgery.
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Leg Straightening Exercises: This is a build-up to the previously mentioned knee straightening exercise. It involves the extension of the entire leg, causing the knee joint to be extended. It allows the muscles and tendons around the knee joint to relax and loosen up. It is also beneficial for the articular cartilage and the joint's synovial membrane, keeping the blood flow intact in the region.
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Hamstring Stretches (Lying): This exercise is of moderate difficulty. It involves the individual lying down on their back and extending their leg upwards. One of the most crucial aspects to bear in mind during this exercise is to lie on a rigid surface to prevent any injury to the spine or unnecessarily over-exert the hip joint. It is recommended to lie flat on an exercise mat before performing it. The exercise is intended to benefit the hamstring muscle that crosses along the rear of the knee. Any tightness or pain in the hamstring muscle can be relieved by regularly performing this exercise.
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Hamstring Stretches (Sitting): This exercise follows the previously mentioned lying-down exercise to stretch the hamstring muscles. The exercise is highly recommended for runners and athletes. By virtue of their profession, these individuals are prone to over-exert their knee joints. The sitting hamstring stretch exercises are usually performed after a training session involving running that causes significant tightness in the hamstring muscles.
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Quad Stretches (Standing): These exercises are aimed toward the front of the knee. To perform this exercise, the individual needs to push their weight against a hard surface and stretch their quad muscles. The stretches can be felt in the front of the knee joint and the thighs. It is essential for runners and obese individuals.
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Calf Stretches: These exercises are also beneficial for runners and athletes who over-exert their calf muscles. It involves standing up and pushing the body against a rigid surface, and extending the leg backward. The calf muscles, when tightened, can result in increased stress on the knee joint.
What Are the Benefits of Knee Stretch Exercises?
The muscles in and around the knee joint tend to get taut and tight due to regular use, let alone excessive wear and tear. The knee stretch exercises mentioned above help relieve the tightness from these muscles, thus resulting in less likeliness for an individual to develop the following problems:
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Knee stiffness.
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Injury to the joint or muscles due to excessive or repetitive strain.
What Are the Exercises to Avoid?
Although knee stretching and strengthening exercises are necessary for people with specific problems or in the postoperative recovery phase, specific exercises must be avoided, as they may result in increased pain or worsening of the condition that already affects the knee. The exercises that are not recommended are:
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Deep Squats: These exercises must be avoided because they result in increased pressure on the knee joint, especially in obese individuals.
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Lunges and Jumps: Lunges and jumps cause compression of the knee joint, particularly the articular disc present within the joint space.
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Running: Running for long periods and overexerting oneself is also one of the exercises that need to be avoided, specifically in postoperative recovery patients.
When to See a Doctor?
While many common causes of knee pain can be treated at home, see a doctor if the knee pain is sudden and is associated with any of the following:
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Sudden snap or pop.
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Sudden movement loss.
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Sudden swelling.
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A feeling of buckling or giving out.
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Being stuck in one position and unable to release the knee from that position.
All of these symptoms could indicate a serious knee injury and therefore should prompt a visit to a specialist. A tear of the meniscus, one of the "shock absorbers" in the knee joint, is a common example of such an injury.
Conclusion
The knees are two of the body's largest and most heavily used joints. It is no surprise, then, that knee pain is both common and difficult to ignore. Knee exercises are essential to keep the joints healthy. Although knee stretching and strengthening exercises are necessary for people with specific problems or in the postoperative recovery phase, specific exercises must be avoided, as they may result in increased pain or worsening of the condition. The exercises help prevent future pain and discomfort and are also helpful in cases where individuals have suffered injuries and undergone surgical procedures.
