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Knee Health Guide: How Your Knees Work, Common Causes of Knee Discomfort and Daily Care Tips

Your body's largest joint deserves daily care.

Quick answer

The knee is the body's largest joint, where the thigh bone meets the shin bone, cushioned by cartilage and two C-shaped menisci and held stable by four main ligaments and the surrounding muscles. Knees carry heavy loads: walking puts roughly one to one-and-a-half times body weight through the knee, and climbing stairs several times more. Common causes of knee discomfort include age-related cartilage wear, overuse, past injuries, weak thigh and hip muscles and extra body weight. Keeping a healthy weight, strengthening the quadriceps and hips, wearing supportive shoes and staying active with low-impact exercise all help protect your knees.

Key takeaways

Your knees bend thousands of times a day. Understanding how they work makes it easier to look after them.

Inside the knee

StructureRole
Articular cartilageSmooth covering on the ends of the bones
MenisciTwo rubbery shock absorbers between the bones
Ligaments (ACL, PCL, MCL, LCL)Keep the knee stable
Quadriceps & hamstringsMove and support the knee
Synovial fluidLubricates the joint

Common causes of knee discomfort

Cartilage wear

Cartilage can gradually thin with age and years of activity.

Weak muscles

Weak quadriceps and hip muscles leave the knee to absorb more force.

Overuse and past injuries

Repetitive sport, sudden increases in training and old injuries can all affect the knee.

Body weight

Research suggests that every pound of weight lost removes several pounds of load from the knee with each step.

Daily knee care

Strengthen your thighs and hips with sit-to-stands, mini squats and side leg raises, choose low-impact cardio like cycling and swimming, wear supportive shoes, warm up before exercise and build up activity gradually. Some people also add a joint supplement; Feilaira combines Boswellia, MSM, turmeric, glucosamine, chondroitin and bromelain to support joint comfort and mobility.

See a doctor if your knee is swollen, red or hot, gives way, locks or clicks painfully, or if discomfort follows an injury or keeps you awake at night.

Sources

  1. American Academy of Orthopaedic Surgeons – "Knee anatomy" (OrthoInfo).
  2. Messier S.P. et al. – "Weight loss reduces knee-joint loads in overweight and obese older adults with knee osteoarthritis," Arthritis & Rheumatism, 2005.
  3. Arthritis Foundation – "Exercises for stronger knees."

Common questions

Why do my knees feel stiff?

Cartilage wear, weak muscles, overuse and inactivity are common reasons.

How can I protect my knees?

Keep a healthy weight, strengthen your thighs and hips and choose low-impact exercise.

When should I see a doctor about my knee?

If it is swollen, hot, gives way, locks or hurts after an injury.

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