Knee strengthening

The knee is the largest joint in the body and consists of a hinge-type joint supported by muscles. Stiffness or weakness in these muscles may move out of its efficient working position and the knee can suffer. When it’s not working well it can create pain. Young women, in particular those with hypermobility, may be effected but anyone can suffer – sporty types, office workers through to more mature individuals with age-related changes in the joints. Luckily most knees responds well to exercises which strengthen the muscles.

This link is very helpful. It shows a comprehensive explanation and set of exercises for strengthening the muscles around the knees. This includes the important pelvic muscles, which align the femur (thigh bone) and assist in lower limb movements.

Strengthening exercises take several weeks to have an impact so keep at it. As normal, keep it moderate to start with but listen to your body and stop if there is any aggravation.

Using ice

Another useful thing to know is that inflammation in the knees responds well to the application of ice (through a cloth). This helps reduce the swelling, irritation and pain of the inflamed joint. You may also experience redness and heat in a very irritated joint which may also be soothed with ice. Use an ice pack or a bag of frozen peas (wrapped in a cloth) for five minutes every hour after an injury or irritation. A healthcare professional will investigate and help you manage the underlying cause, so book an appointment as soon as it is convenient.

Osteopathic treatment can help ease the tension in the muscles and tissues that work across the knee. An osteopath may also help with fluid drainage or swelling and offer other practical advice to help you look after your knees. You may also require treatment on other areas of your body, such as your hips or ankles, which might be causing a strain on the knee.

Remember -With regards to the knee joint stronger is definitely better. Keep exercising.