Knee problems are on the rise in Australia, with over 53,000 knee replacement surgeries performed each year. As a result, physiotherapists are urging people to take proactive steps to prevent injuries and maintain healthy knees.
One of the main reasons for this is the high-impact nature of the knee joint itself. Unlike other joints, such as those in the neck or back, which have a more stable structure, the knee relies on ligaments, muscles, and joint capsules to keep it stable. This makes it more susceptible to injury.
In fact, according to Dr Jillian Eyles from the University of Sydney, knee injuries can substantially increase the risk of developing knee osteoarthritis at a younger age. And once you've suffered an ACL tear - which is one of the most common serious knee injuries - it's often difficult to regain full strength and mobility.
So what can you do to avoid injury? Dr Kathryn Mills from Kensington Physiotherapy and Macquarie University recommends warming up properly before activity, using a designed program that targets both muscle strength and flexibility. Activities like squats, walking lunges, running with high knees, side-to-side jumps, and hops are all great options.
Another key factor is maintaining healthy weight. As Prof Rana Hinman from the University of Melbourne explains, carrying excess weight puts additional load on the knee joint, increasing the risk of damage over time. Losing just a small percentage of body weight can make a significant difference in reducing pain and osteoarthritis symptoms.
To keep your knees healthy, experts recommend at least 150 minutes of moderate physical activity per week, as well as building in some resistance training to strengthen those muscles that support the joint. Activities like squats, lunges, leg extensions, and leg curls can all be done with minimal equipment or even bodyweight.
When starting a new exercise routine, it's essential to ease into it gradually. Physiotherapist Dr Michael O'Brien from La Trobe University advises against sudden spikes in activity level, which can lead to injury. Instead, start small and increase your intensity by 10-30% each week, allowing your body to adapt and reducing the risk of burnout.
By taking these steps, you can significantly reduce the risk of knee problems and keep those joints healthy for years to come.
One of the main reasons for this is the high-impact nature of the knee joint itself. Unlike other joints, such as those in the neck or back, which have a more stable structure, the knee relies on ligaments, muscles, and joint capsules to keep it stable. This makes it more susceptible to injury.
In fact, according to Dr Jillian Eyles from the University of Sydney, knee injuries can substantially increase the risk of developing knee osteoarthritis at a younger age. And once you've suffered an ACL tear - which is one of the most common serious knee injuries - it's often difficult to regain full strength and mobility.
So what can you do to avoid injury? Dr Kathryn Mills from Kensington Physiotherapy and Macquarie University recommends warming up properly before activity, using a designed program that targets both muscle strength and flexibility. Activities like squats, walking lunges, running with high knees, side-to-side jumps, and hops are all great options.
Another key factor is maintaining healthy weight. As Prof Rana Hinman from the University of Melbourne explains, carrying excess weight puts additional load on the knee joint, increasing the risk of damage over time. Losing just a small percentage of body weight can make a significant difference in reducing pain and osteoarthritis symptoms.
To keep your knees healthy, experts recommend at least 150 minutes of moderate physical activity per week, as well as building in some resistance training to strengthen those muscles that support the joint. Activities like squats, lunges, leg extensions, and leg curls can all be done with minimal equipment or even bodyweight.
When starting a new exercise routine, it's essential to ease into it gradually. Physiotherapist Dr Michael O'Brien from La Trobe University advises against sudden spikes in activity level, which can lead to injury. Instead, start small and increase your intensity by 10-30% each week, allowing your body to adapt and reducing the risk of burnout.
By taking these steps, you can significantly reduce the risk of knee problems and keep those joints healthy for years to come.
I'm not sure why everyone's making a fuss about knee replacements in Australia... like, 53k surgeries a year is a lot, but are we really surprised? 
I mean, have you seen the state of our sidewalks and bike paths lately? It's like we're all just begging for a trip to the ER! 
And don't even get me started on how hard it is to find comfortable shoes that won't ruin your knees after a 10-minute walk... 
Just don't expect me to start doing squats every day... I'll stick to yoga for my joint health, thank you very much! 
. I've been meaning to start doing more squats and lunges myself, but the thought of having to do them all at once makes me nervous 
. Maybe I'll try starting with just 3-4 times a week and see how it goes?
. I mean, I know knees can be a pain (no pun intended 
. Like, just think about how much of a difference losing a small amount of weight can make 
.
! The stats on knee replacement surgeries are crazy - 53k per year is like, woah 
. I mean, warming up properly and targeting both strength and flexibility is a no-brainer 
. And let's not forget about maintaining a healthy weight - it's all about reducing that extra load on the knees 
. 
. And remember, 150 minutes of moderate physical activity per week is a must 
. Let's keep those knees healthy and happy for years to come 
!
I think it's awesome that physiotherapists are stepping up to help people prevent injuries and maintain healthy knees. It's all about being proactive and making lifestyle changes, like warming up properly before activity 
. And let's be real, with 53k knee replacement surgeries a year, we gotta do something to change the game 
.
! And it's not just about exercise either - being mindful of your weight is also key.
.