A list of benefits of maintaining a consistent fitness routine and adhering to physical activity can fill the remaining space on the front and back of this page. A commonly understood example that might appear on the list could include shunting the effects arthritis has on joints when bone-on-bone contact occurs in its advanced stages. Another reason people prioritize exercise to improve joint health is to avoid living with constant pain. The appeal to interact with the physical activities that define who we are trigger us to pursue remedies to joint pain, such as having adequate endurance to play a few rounds of pickleball with friends, having the capacity to walk a golf course getting a full round of eighteen holes in, or not worrying about our strength when picking up our kids or grandkids after they take a digger at the park while chasing after a pigeon. It should come as no surprise that exercise is a medicine for the maladies that occur as we age. Along with other age-related surprises that occur throughout the body, knee pain tends to make its presence known from time to time.
Knee pain, whether caused by arthritis, a previous injury, or deconditioned muscles, is one of the most prevalent topics we address with our personal training clients. Dysfunction in the knees could be caused by a lack of activity, the byproducts of a significant injury, or a genetic disposition that causes an imbalance to the structural architecture of the knee joint. Even though a damaged knee may not possess the same flexibility and strength as it did ten, twenty, or forty years ago, tactics to improve its performance and functionality can be applied to ensure this important joint doesn’t give out completely.
The knee joint resides in the middle of the lower extremities, between the hip and ankle joints. The joints of the hip, knee, and ankle work in unison to create coordinated movements in walking, stepping up stairs, stepping over obstacles, and a multitude of other functions that we don’t even notice occur thousands of times per day as we interact with our everyday environment. Sometimes we don’t notice how important our knees are until the ability to bend and extend the knee or plant the foot to push off produces enough pain that thinking about performing a simple movement, such as stepping up a curb, needs to be considered and prepared for.
The muscles crossing the knee joint and attaching to the femur, tibia, and fibula are designed not only to help with moving the knee joint to flex and extend, but also act as reinforcing brackets to aid in the management of the bones shifting past their maximum range of motion through the various planes of motion we operate in. Focusing on exercises that build muscular strength, promote collagen production, and enhance neuromuscular coordination helps ensure the knee doesn’t exceed its limits. The optimal strength of the muscles surrounding the knee joint helps mitigate strains, decreases the likelihood of advancing bone-on-bone contact, and enables the knee to function properly when walking, stepping up, or getting up and down from the floor. Therefore, understanding the muscles that cross the knee joint and ensuring to exercise those muscles shouldn’t be understated.
The hamstring is a muscle that is easily identifiable. Every human with two legs has two hamstrings. Located on the back of the leg, the hamstring originates from the area underneath the gluteal crease and spans down the back of the leg to attach to the inside, center, and back of the shin bones. This dense and long muscle performs two primary actions: extending the hip and flexing the knee. The primary muscle of hip extension is the gluteus maximus. However, the hamstrings also aid in the posterior lifting of the femur during the follow-through movement of walking and stepping up an inclined surface. Knee flexion can be defined as the posterior bending of the leg where the shin and heel move closer to the femur.
The simple act of walking requires the participation of the hamstrings in forward stride and follow-through when walking forward. As the femur moves forward, hip flexion occurs. This means the thigh is being pulled forward by the hip flexor muscles that originate at the core and hip girdle and attach to the thigh. An automatic engagement of knee flexion occurs during this forward striding movement. The hamstrings are responsible for this bending movement of the knee when the thigh strides forward and elevates to produce forward movement. After a forward stride has occurred and the foot lands, the follow-through stride occurs when the foot pushes off the ground, causing the entire leg to move backward. This simultaneous alternating movement enables the forward movement of our bodies, allowing humans to move forward and walk.
If the hamstrings perform suboptimally due to deconditioned muscles, the lifting movement during forward walking can be hindered. Imagine what our legs would look like if we didn’t have a knee joint and only a hip joint. We would be stepping forward like we had a full-length cast on our legs. This is what can happen if the hamstring muscle is deconditioned. The follow-through movement of walking can also be hindered if the hamstring muscles are weak. After the forward stride portion of walking is complete and the foot is planted, the hamstring propels the thigh backwards. If the hamstrings can’t support the backward action for the follow-through movements of walking, the leg won’t move backward, and strides will become shorter, resembling a shuffle rather than a normal walk.
Another important factor is that if these muscles that produce the bending action of the knee don’t occur regularly, the body has no reason to adapt to the demand of walking. When mechanical movement around the joint is lacking, the ends of the bones can become more brittle, and the cartilage surrounding them can deteriorate at an accelerated rate. If the body is in motion, it will adapt to stay in motion. However, if the body doesn’t move, it will adapt to being immobile.
The ability to bend the knee and move the legs forward and backward contributes to our ability to move ourselves around to function in our everyday lives. If we can be mindful of what muscles are located around the knee and support the simple acts of walking, stepping, and getting up from the ground by practicing consistent safe and effective exercise routines, we can equip ourselves with a set of knees that will support us to live happier, healthier, and stronger lives.
Sean McCawley, the founder and owner of Napa Tenacious Fitness in Napa, CA, welcomes questions and comments. Reach him at 707-287-2727, napatenacious@gmail.com, or visit the website napatenaciousfitness.com.