SOS knees: how to protect them from pain and inflammation –

1. Why do so many people complain about their knee?

Physical exercise that would be beneficial can become harmful if there is exaggeration or if the body is not prepared for the effort. “Not every knee can withstand overload”, warns orthopedist Geraldo Granata Junior, director of the CTJ – Knee Treatment Center, in São Paulo, and member of the Knee Group at Escola Paulista de Medicina/Unifesp. “Disrespect for individual limits favors injuries and inflammatory processes.”

2. Who is most vulnerable?

The parts that make up the knee are not always formed perfectly, and they have deviations, which is why there are people who are born with problems. Misguided training can also cause one side to develop more than the other. In both cases, when the joint is subjected to overload, both in the gym and in everyday life, an inflammatory process appears.

3. Could the pain be due to wear and tear?

Sometimes, yes – and not just in the elderly. Young people can also suffer from chondromalacia, wear and tear on the cartilage of the patella (the bone at the front of the knee). In grade 1, this structure softens. In the most severe case, 4, the cartilage practically disappears and bone rubs against bone. For those who have the painting, sitting for a long time causes pressure in the worn area, which causes pain. Hence the importance of doing periodic stretching. Also in chondromalacia, the main triggers are exaggerated exercises or practiced by sedentary people without proper physical conditioning.

4. What are the most dangerous moves?

Those that require hyperflexion of the joint can damage the meniscus, the C-shaped cartilage on the sides of the knee that serves to cushion the impact. Squats are also viewed with caution because the joint is flexed greatly and then extended repeatedly. Even worse is a movement that occurs more often in football: the feet remain fixed on the ground (trapped by the boot), but the hips and knees rotate to one side. According to Geraldo Granata, the probability of injury is very high.

5. Why does being overweight get in the way?

There is an increased risk of tendon inflammation, as the knee has to take a greater load, and poorly conditioned tendons may not be able to handle the demand. In addition, chubby people are more susceptible to injuries to the meniscus to the point of tearing it even in prosaic situations, for example, when crouching down to plug the plug into the socket. Imagine, then, if they were to perform movements that flex and extend the joint as much as possible. Therefore, exercise programming for those who are overweight has to be more cautious.

6. Can obese people never do squats?

“They shouldn’t”, says the orthopedist. “But if there is diet control for weight loss and, above all, good conditioning of the thigh and leg, with well-oriented exercises to strengthen and stretch the muscles and tendons, it may be that the joint will respond better and tolerate movement without producing inflammation and wear. After that, it may be possible to include squats in the workout.”

7. What to do if your knee bothers you?

Seek a doctor as soon as possible to investigate the origin of the complaint and indicate the treatment. Medicines help to reduce the inflammatory process and physiotherapy helps to strengthen the structures. Muscles need at least a week of rest. With wear and tear, oral medications such as glucosamine and chondroitin benefit the cartilage. Viscosupplementation (injection of a gel into the knee) increases viscosity at the site. “It’s like putting oil in a gear”, compares the doctor. It is also necessary to review the habits and practice of physical exercises.

8. Cold or hot compress to relieve pain?

It depends. If it’s a trauma, hit the knee, put ice. Cold is better in inflammatory processes. Already in the case of wear, the compress should be hot, as the cold increases the pain.

9. How to prevent problems?

Avoid harmful movements, especially if you have not previously strengthened the thigh. When using gym equipment, such as leg-press and extension and flexion chairs, make shorter movements, avoiding the two extremes: maximum flexion and total extension. Adjust the bicycle seat so as not to bend your knees too much or fully extend them. If you want to run, start by walking and gradually increase the intensity. And preferably count on the guidance of an experienced physical education professional.