Knees take a lot of abuse over a lifetime, and when they start to complain, the natural response is to rest them and move less. For most everyday knee trouble, that instinct quietly makes things worse. Knees, like the rest of us, generally do better when they keep moving.
The use-it-or-lose-it joint
There is a widespread fear that exercise wears the knees out, like tyres on a car. For ordinary, healthy knees this is largely a myth. Movement actually nourishes the joint and keeps the surrounding muscles strong, and it is those muscles, particularly the thighs, that support and protect the knee. Sit still for fear of damage and the muscles weaken, leaving the joint less supported and often more painful.
How to look after them
The aim is strong, well-supported, regularly moved knees.
- Keep the muscles around them strong, squats and sit-to-stands help
- Choose joint-friendly movement if they are sore, cycling, swimming, walking
- Keep your weight in a healthy range, which eases the load on them
- Build up new activities gradually rather than in sudden leaps
When to seek help
Persistent pain, swelling, locking or a knee that gives way deserves a proper assessment, and this is general guidance, not a substitute for that. But for the everyday aches that come with age and use, the answer is rarely to stop moving. Strengthen the muscles, keep the joint active, and your knees are far more likely to keep carrying you for the long haul.