Knee health is essential for maintaining mobility and an active lifestyle, and cartilage is at the heart of a well-functioning knee joint. This resilient, flexible tissue is crucial in ensuring smooth movement and cushioning the bones but is also vulnerable to damage. Understanding the function of cartilage and how to protect it can help preserve knee health and prevent long-term issues.
The Function of Knee Cartilage
Cartilage is a smooth, rubbery tissue covering the bones’ ends within the knee joint. It plays a vital role in knee health by cushioning between the bones and absorbing the impact of walking, running, and jumping. This cushioning effect reduces the stress on the bones and helps prevent wear and tear, essential for maintaining joint integrity over time.
Additionally, the smooth surface of the cartilage allows the bones in the knee to glide effortlessly over one another during movement. This reduction in friction ensures that the knee moves fluidly, contributing to the overall efficiency and comfort of the joint’s function.
Furthermore, cartilage contributes significantly to the stability of the knee joint. Maintaining proper bone alignment helps the knee remain stable during movement, reducing the risk of dislocations and other injuries that could compromise joint health.
How Cartilage Can Be Damaged
Despite its durability, cartilage is susceptible to damage, leading to pain, stiffness, and reduced mobility. Some common causes of cartilage damage include:
1. Injury: A sudden impact or twisting motion can tear the cartilage, leading to pain and swelling. Sports injuries, falls, and accidents are common culprits.
2. Wear and Tear: The cartilage can wear down over time due to repetitive stress and ageing. This gradual degradation, known as osteoarthritis, is one of the most common causes of knee pain in older adults.
3. Inflammation: Conditions such as rheumatoid arthritis can cause inflammation in the knee joint, eroding the cartilage over time. This leads to pain, swelling, and joint stiffness.
4. Obesity: Carrying excess weight puts additional stress on the knee joint, accelerating the wear and tear of cartilage. This can lead to early-onset osteoarthritis and other knee problems.
Steps to Protect and Preserve Knee Cartilage
Taking proactive steps to protect and preserve your knee cartilage can help maintain knee health and prevent long-term damage. Here are some strategies you can consider to protect your knee cartilage:
1. Maintain a Healthy Weight: Keeping your weight within a healthy range reduces the stress on your knee joints and slows the wear and tear on cartilage. Regular exercise and a balanced diet can help you achieve and maintain a healthy weight.
2. Strengthen Supporting Muscles: Strong muscles around the knee, particularly the quadriceps and hamstrings, provide better support to the joint. This reduces the load on the cartilage and can prevent injuries.
3. Engage in Low-Impact Exercise: Activities like swimming, cycling, and walking are gentle on the knees while providing cardiovascular benefits. Low-impact exercises help maintain joint mobility without causing excessive stress on the cartilage. For more ideas, check out our blog post on non-surgical pain management.
4. Avoid High-Impact Activities: Sports and activities that involve jumping, running on hard surfaces, or sudden changes in direction can increase the risk of cartilage damage. If you participate in high-impact sports, use proper technique and wear appropriate footwear.
5. Practice Good Posture: Proper body alignment during activities can reduce unnecessary knee stress. Pay attention to your posture when standing, walking, and sitting, and avoid positions that place excessive strain on your knees.
6. Stay Hydrated: Cartilage primarily comprises water, and staying hydrated helps keep it flexible and resilient. Ensure you drink enough water throughout the day to support your cartilage health.
7. Consider Supplements: Some studies suggest supplements like glucosamine and chondroitin may help protect cartilage. However, consult with a healthcare professional before starting any supplement regimen.
8. Listen to Your Body: If you experience knee pain or discomfort, don’t ignore it. Resting the joint and seeking medical advice can prevent further damage and ensure proper healing.
Conclusion
Cartilage is essential to knee health, but it is vulnerable to damage from injury, wear and tear, and inflammation. By understanding cartilage’s function and taking steps to protect it, you can maintain healthy knees and enjoy a more active, pain-free life. Whether through weight management, muscle strengthening, or avoiding high-impact activities, prioritising knee health today will pay off in the long run.
If you’re experiencing knee pain or want to take proactive steps to protect your knee health, our Hip & Knee Orthopaedics Singapore team is here to help. Book a consultation today and learn how to preserve your cartilage, manage pain, and maintain an active lifestyle without surgery.
