The knees are one of the most important joints in the body and, at the same time, one of the ones that suffers the most. Thanks to them we walk, run, bend down, climb stairs, and maintain stability in almost all daily movements. However, we usually only think about them when they start to hurt.
As the years go by, natural wear, poor posture habits, excess weight, or uncontrolled sports practice can affect the joint. That’s why understanding how they work and how to protect them is key to maintaining good physical health at any age.
WHY KNEES ARE SO VULNERABLE
The knee is a complex joint that supports much of the body’s weight and combines stability with mobility. It is made up of bones, cartilage, ligaments, tendons, and menisci that work together to allow smooth movements.
When any of these elements is overloaded or injured, the knee begins to send signals: discomfort when walking, clicking sounds, stiffness, swelling, or pain when climbing stairs. Detecting them early helps prevent more serious problems, such as osteoarthritis or meniscus tears.
RISK FACTORS THAT AFFECT THE KNEES
There are factors that increase the likelihood of having knee problems. Among the most common is excess weight, as it significantly increases the load on the joint. Sedentary lifestyle also plays a role, as it weakens the muscles that protect the knee and reduces mobility.
On the other hand, high-impact sports, such as running without proper technique or performing repeated jumps, can create micro-injuries over time. The same happens when training the legs without proper alignment or without appropriate footwear.
WARNING SIGNS YOU SHOULD NOT IGNORE
Knees often warn when something isn’t right. Among the signs that require attention are persistent pain, the sensation that the knee “gives out” or loses stability, swelling that appears without an apparent reason, or stiffness when getting up after sitting.
Another important sign is hearing clicking noises accompanied by pain. While some cracking sounds are normal, when combined with discomfort or swelling they may indicate wear or a cartilage problem.
HOW TO TAKE CARE OF YOUR KNEES IN DAILY LIFE
Care starts with small everyday habits. Maintaining a healthy weight is one of the most protective factors, as every extra kilo puts considerable pressure on the joint. It’s also important to walk at a good pace, strengthen the muscles of the legs, and avoid sitting for long periods.
Additionally, it’s advisable to check your footwear. Shoes with good cushioning and support can make a difference in knee and spine alignment. At home, alternating between sitting and periods of movement helps keep the joint healthy.
THE ROLE OF MUSCLES: WHICH MUSCLES ARE KEY
Muscles act as natural “shock absorbers” for the knee. That’s why strengthening them reduces the risk of injury and improves stability. The main muscles to consider are the quadriceps, hamstrings, glutes, and calves. When they are strong, they absorb part of the impact that would normally reach the joint.
Simple exercises such as controlled squats, lying leg lifts, glute bridges, or walking on a gentle incline can help keep these areas active. The key is performing them with proper technique and increasing intensity gradually.
ACTIVITIES THAT PROTECT THE KNEES
There are sports particularly recommended for maintaining knee health. Among them are swimming, cycling, Pilates, and yoga. These are low-impact activities that strengthen the muscles without overloading the joint.
Hiking can also be beneficial, as long as it’s done on moderate terrain and with appropriate footwear. It combines muscle work, mobility, and balance—factors that contribute to proper knee function.
HOW TO PREVENT INJURIES DURING SPORTS
For those who exercise regularly, warming up beforehand is essential. Preparing the muscles with joint movements, dynamic stretches, and specific lower-body activation helps prevent injuries.
Cooling down afterward is just as important, with stretches that restore mobility and reduce accumulated tension. Exercising without warming up or stretching can accelerate knee wear.
WHAT TO DO WHEN PAIN APPEARS
If knee pain appears, the first step is not to push through it. Applying ice, resting, and avoiding high-impact movements usually helps relieve initial inflammation. If the pain persists for more than a few days or limits your daily activities, it’s advisable to consult a professional.
A physical therapist can assess the condition of the joint, rule out injuries, and design an individualized strengthening plan. In some cases, it may also be necessary to see a doctor for additional tests.
TAKING CARE OF YOUR KNEES AT ANY AGE
Although it’s often thought that knee problems only appear in adulthood, care should begin in childhood. Keeping children active, encouraging them to practice sports with proper technique, and promoting outdoor play is essential for developing healthy muscles.
In adulthood, the goal is to prevent wear and maintain strength. And in older age, care focuses on improving mobility, preventing falls, and preserving independence. At all stages, listening to the body and acting in time is the key.