Knee

​Structure

The knee joint consists of three bones; the thigh bone (femur), the shin bone (tibia), and the kneecap (patella). Between the thigh and shin bones lie the menisci, two cartilage discs that act as shock absorbers and distribute weight evenly.

 

Cruciate and collateral ligaments provide stability, while surrounding muscles and tendons offer strength and control during movement.

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​Common Knee Conditions

The knee can be affected by several injuries and conditions.

• Meniscus injuries often occur during twisting movements, while cruciate ligament injuries result from sudden motion or impact.

• Runner’s knee is an inflammatory condition often seen in runners and cyclists, caused by irritation of the connective tissue on the outer thigh.

• Patellofemoral pain syndrome causes pain around the kneecap, often from overuse or muscular imbalance.

• Knee osteoarthritis involves gradual cartilage wear, leading to stiffness and pain.

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Treatment

Treatment depends on the cause and severity. Physiotherapy helps strengthen the muscles around the knee, improve mobility, and reduce pain. Other approaches may include rest, ice, pain relief, injections, or, in some cases, surgery.​

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Prevention

To keep your knees strong and functional, strengthen the thigh and hip muscles, warm up before activity, and avoid overloading the joint. Regular movement and varied exercise prevent stiffness and pain, while short breaks during prolonged activity reduce the risk of injury.

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A strong and stable knee supports better movement, less pain, and an active everyday life.

 

Ankle Exercises

Here you’ll find exercise programs designed to strengthen and stabilize the knee. These programs are suitable for both clinical use and self-training and can be adapted to different levels and needs.