Understanding Your Knee

We rely on our knees every single day — often without giving them much thought.

From walking and climbing stairs to running, jumping, and even standing still, your knees play a key role in nearly every movement you make.

It’s easy to take them for granted — until something doesn’t feel quite right.

Stiffness, discomfort, or pain in your knees can quickly make everyday tasks more challenging.

And while some changes can happen naturally over time, others may be linked to injury, overuse, or underlying conditions.

Understanding how your knees work — and what can affect them — is an important first step in keeping them healthy and moving well.

In this article, we’ll take a closer look at:

• How your knees are structured and how they function
• Common conditions and injuries that can affect them
• And practical ways to support and protect your knee health

Let’s explore what keeps your knees moving — and how to keep them working at their best.

What Are Your Knees And How Do They Work?

Your knees are the largest and most complex joint in your body.

They connect your thigh bone (femur) to your shin bone (tibia).

They also help to stabilize your body as you move, keeping you balanced.

Your knee is a synovial joint, which means it moves freely to allow many different types of movements.

Each knee has two interlocking bone cavities.

Your knee is primarily a hinge joint, allowing your leg to bend and straighten. It also has a small degree of rotation, which supports more complex movements.

In a synovial joint like your knee, hyaline cartilage covers the ends of these bones.

Your knee also contains a synovial membrane, which produces fluid to lubricate and protect the joint.

This extra cushioning helps your knees move with very little friction.

Your knee joint is made up of bones, ligaments, cartilage, muscles, and nerves.

In addition to your thigh and shin bones, your knee also contains a triangular bone called the patella, which forms your kneecap.

Cartilage is a strong, flexible connective tissue that provides cushioning and helps absorb shock as your knee moves.

Your knee also contains ligaments, which connect the upper and lower bones of your knee.

There are two different types of ligaments in your knees: collateral and cruciate ligaments.

They sit on opposite sides of your knee and support its various movements.

They act like straps, preventing your knee from moving too much from side to side.

The medial collateral ligament, or MCL, is on the inner side of your knee.

The lateral collateral ligament, or LCL, is on the outer side of your knee.

These ligaments connect your femur to your tibia, helping stabilize the joint.

The two cruciate ligaments are inside your knee joint.

They also connect your femur to your tibia.

The cruciate ligaments control the way your knee moves front to back, and they cross each other to form an “X” shape.

The ACL, or anterior cruciate ligament, is located at the front of your knee.

The PCL, or posterior cruciate ligament, is located behind the ACL at the back of your knee.

Common Health Challenges That Impact Your Knees

Because your knees are significant weight bearing joints, they are a common source of sports and running injuries.

According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases, these types of sports injuries commonly include:

• Breaks and fractures
• Dislocations
• Sprains and strains
• Tendinitis
• Bursitis

Let’s take a closer look.

1. Runner’s Knee

Runner’s knee, also known as patellofemoral pain syndrome, is a common cause of anterior knee pain.

It’s common among runners, cyclists, and anyone who performs repetitive or high-impact activities.

However, it can happen to anyone regardless of their activity level.

The University of Connecticut estimates that runner’s knee impacts approximately 23% of people worldwide.

Runner’s knee can cause dull pain around the patella, or kneecap, where it connects to the femur.

Your knee may also feel tender to the touch.

Rubbing, clicking, or grinding in the kneecap can also occur.

Physical therapy can help address and treat this painful condition as well as prevent it from recurring.

RELATED ARTICLE: Physical Therapy For Patellofemoral Pain

2. Total Knee Replacement

Sometimes when knee osteoarthritis becomes severe and doesn’t improve with other treatments, you can benefit from a total knee replacement surgery.

In this procedure, surgeons remove any affected parts of your knee bone as well as any damaged cartilage.

They then replace these components with a prosthetic joint.

The goal of this surgery is to improve range of motion and to reduce pain.

As part of your recovery, physical therapy can help to strengthen your muscles and help speed up your post surgery recovery process.

RELATED ARTICLE: Physical Therapy To Recover From Total Knee Replacement (TKR)

3. Osteoarthritis

Osteoarthritis occurs when the cartilage that cushions your joints gradually wears down.

Without cartilage acting as a cushion, the bones in your joint can rub together, causing discomfort or pain.

Osteoarthritis can occur in any joint, but it most commonly affects the hands, wrists, knees, hips, and spine.

While it can affect people of any age, it most commonly affects older adults, and is a leading cause of age-related disability.

Physical therapy can help you manage the symptoms of osteoarthritis.

RELATED ARTICLE: Physical Therapy Treatments For Osteoarthritis

4. Bone Spurs

Bone spurs are small, smooth bony growths that develop along the edges of bones.

You might find them where two bones meet to form a joint, like at your heel, knee, or on your fingers.

X-ray imaging can help your physician determine the location of your bone spurs.

Most bone spurs don’t cause noticeable symptoms.

However, you’re more likely to experience pain if you develop bone spurs in your knee.

This condition can also potentially limit your range of motion.

Physical therapy can help manage any chronic pain and prevent the condition from worsening.

RELATED ARTICLE: What Are Bone Spurs (Osteophytosis) And How Can Physical Therapy Help?

5. Other Knee Conditions

There are many other conditions that can cause knee pain.

The ACL and MCL are key ligaments that help stabilize your knee.

Injuries to your ACL or MCL are among the most common knee injuries.

These injuries can occur when you twist your knee, or experience force just above it, such as in a contact sport.

If your ACL or MCL is severely torn, it may require surgery to repair it.

RELATED ARTICLE: Physical Therapy For Meniscus Tears And Knee Injuries

How To Keep Your Knees Healthy

There are several simple ways to keep your knees healthy and functioning well.

If knee pain is limiting your movement or daily activities, early intervention can help prevent symptoms from worsening and keep you active.

These can include:

• Maintaining a healthy weight
• Staying active by walking or biking
• Strengthening the muscles around your knees
• Stretching regularly to maintain flexibility

By maintaining a healthy weight and staying active, you can reduce strain on your knees and help to keep them strong.

Stretching before and after activity can help reduce the risk of injury.

RELATED ARTICLE: Why Is It Important To Warm Up Before Exercise?

Another important way to take care of your knees is to pay attention to any pain or discomfort you may feel.

Addressing knee pain in its early stages can help to prevent further challenges in the future.

Book Your Appointment With Our Physical Therapy Clinic Today

Your knees play a critical role in nearly every movement you make — and when they’re not functioning properly, it can affect your entire daily routine.

The good news is that with the right care, you can reduce pain, restore mobility, and keep your knees strong for the long run.

Whether you’re dealing with knee pain, recovering from an injury, or looking to stay proactive about your joint health, physical therapy can help you move with greater confidence and ease.

At Capitol Physical Therapy, we create personalized treatment plans to help you stay active and move with confidence.

With two convenient locations in the DC area, accessing expert care has never been easier.

Book your appointment today and take the first step toward stronger, healthier knees.