Anatomy Of The Knee
The knee joint is formed where the main bones of the legs i.e. femur and tibia come in contact with each other. Patella is the kneecap that moves in the femur groove. All these bones are encapsulated in a fibrous sheath known as a capsule. The ends of the femur, tibia, and the undersurface of the patella are covered by articular cartilage, which allows bones to glide smoothly over it.
Two menisci are sandwiched between the ends of the femur and the tibia. The medial meniscus lies on the inner part of the knee and the lateral meniscus lies on the outer aspect of the knee. The meniscus acts as a shock absorber and also improves the congruency of the joint.
The joint has four ligaments. Ligaments join one bone to another bone. They are medial collateral ligament (MCL); lateral collateral ligament (LCL). MCL controls the outward bending and LCL prevents the inward bending. The anterior cruciate ligament (ACL) and posterior cruciate ligament (PCL) are inside the knee joint and they control the forward and backward translation respectively. They also provide stability to the knee joint.
Two muscles are also present in the knee joint. The quadriceps and the hamstrings. They help control the extension and bending of the knee respectively.
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How to get rid of the pain?
- Get to the physician: If there is pain, visit the physician before it gets worse.
- Get help from a physiotherapist: As per instructions of the physician, visit the physiotherapist, they will provide the exercises which are suitable for alleviating the pain.
- Don’t misuse your knees: Sitting in positions, which are not suitable for the knees, may further damage the knees.
Some of the ways which can help alleviate pain are:
- Taking the protein-rich diet
- Starting a warm-up exercise before going for aggressive exercises and similarly after the aggressive exercises perform cool-down exercises
- Perform stretching and muscle strengthening exercises
- Sitting in the correct position
- Wearing proper footwear
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