Understanding the Mechanics of Knee Function and Health - extremely basic version.

anngeneadventures8
May 13
2 min read

Understanding Your Knees: How They Work and Why It Matters

In our previous post, we explored two simple exercises to help strengthen the knees. Today, we’re taking a closer look at the mechanics of the knee joint. Understanding how this essential part of our body functions is key to supporting it effectively - especially as we move, age, and stay active.

Knee Basics: What You Need to Know

The knee joint connects the thigh (femur) to the lower leg (tibia and fibula).
It’s the largest and one of the most complex joints in the human body.
Classified as a hinge joint, it primarily allows back-and-forth movement, but also permits slight rotation.
The knee is constructed from four bones: the femur, tibia, fibula, and patella (kneecap).
It’s supported by an intricate network of muscles, tendons, and ligaments that stabilise and move the joint.

Key Functions of the Knee

Weight Bearing: The knees support our body weight while we stand, walk, run, or jump.
Movement:
- Extension (straightening the leg) – primarily supported by the quadriceps.
- Flexion (bending the leg) – supported by the hamstrings.
- Rotation – subtle, but essential for actions like turning or pivoting.

Even though the knee is primarily a hinge joint, it has limited rotational capacity, which is crucial for movements like squatting, turning, or jumping. (Source: The Noted Anatomist)

Why Muscle Strength Matters

Strong muscles around the knee help protect the joint and improve stability. Here are a few exercises to support knee health:

Straight Leg Lifts: Performed lying down or sitting; strengthen the quadriceps without straining the knee.
Step-Ups: Use a step or platform to activate key leg muscles.
Cycling: A low-impact option — just make sure your saddle height and pedal distance are correct to avoid putting stress on the knees and more on the muscles around them and the calves.
Gentle Walking: Helps maintain joint mobility and strengthens supportive muscles.

What About Ligaments?

Ligaments are tough, elastic bands of connective tissue that stabilise the knee by linking bones together. They play a critical role in preventing injury, especially during sudden or dynamic movements.

In our next blog post, I’ll dive deeper into the ligaments of the knee — what they do, common injuries, and how to keep them strong and healthy.

Join us every Tuesday at 8 AM for more personal insights into knee health and practical tips to keep our joints strong and mobile, with love.

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