The Knee: Reducing the Need for a Replacement

By One Body | Helping You Move, Live & Thrive

The knee is one of the most important joints in the body — and one of the most overworked.

Function: Bending and straightening the leg
Common Issues: Stiffness or pain from sitting too long
Key Movements:

• Heel slides (on mat)

• Standing quad stretch

• Gentle lunges or chair-assisted squat

• Seated knee extensions

Every time you walk, climb stairs, or get up from a chair, your knees are working against gravity, weight, and movement force. They’re the hinge between the hips and ankles, and when things go wrong at either end, your knees are often the first to suffer.

🔄 The Chain Reaction

Knee pain rarely exists in isolation. What I’ve seen through years of treating clients is that knee issues are often a symptom — not the root cause.

The way you stand, walk, squat, and even the shoes you wear all impact how your knees function.

If your ankles are weak or hips are unstable, your knees will compensate — often taking on more pressure than they’re designed to handle.

🧠 What Causes Knee Pain?

🔸 Poor Gait & Footwear
The wrong shoes will misalign your foot position and distribute load incorrectly through the knees — leading to imbalance, strain, and wear-and-tear.

🔸 Weak Ankles & Hips
If the joints above and below aren’t functioning well, the knee becomes a shock absorber — leading to overuse and eventual breakdown.

🔸 Arthritis & Inflammation
Knees take constant pressure — especially with age. Osteoarthritis is one of the most common issues I see, and often excess weight, poor diet, and lack of movement make symptoms worse.

🔸 Previous Injuries with Poor Rehab
Old injuries that weren’t properly rehabbed (ACL tears, meniscus injuries, patellar tracking issues) tend to return years later — especially if movement patterns haven’t been corrected.

🔸 Body Weight
Did you know? 1kg of weight on your body = 5kg of pressure on your knees.
This means just 5kg of excess body weight can equal 25kg of additional force on the joint with every step.

🔸 Postural Habits
“Bungalow knees” are real — reduced function due to lack of stair use or movement, leading to decreased strength and joint mobility.

🔸 Medication & Inflammation
Certain medications can cause fluid retention, inflammation, or joint stiffness. If you're experiencing unexplained knee pain, it's worth reviewing your medication with a trusted healthcare provider.

🥗 Why Diet Affects Your Knees

💢 Poor diets — high in sugar, saturated fat, and processed foods — increase systemic inflammation, which directly impacts joint health.
💧 Dehydration affects the synovial fluid that lubricates the knees.
🧂 Lack of minerals and poor absorption due to gut health can worsen stiffness and pain.

A diet rich in anti-inflammatory foods, omega-3s, hydration, and collagen-boosting nutrients will do wonders for the knees.

🩹 What I See in Clinic

✔️ Pain climbing stairs or getting out of cars
✔️ Clicking or grinding around the kneecap
✔️ Swelling or fluid buildup
✔️ Weak glutes and quads contributing to poor stability
✔️ Poor squat mechanics due to tight calves or stiff hips
✔️ Individuals told they "need a knee replacement" but haven’t explored rehab
✔️ Limited movement due to fear of pain, which worsens the condition

💡 The Truth About Knee Replacements

Knee replacement surgeries are at an all-time high — but many are preventable.
What’s often missing is a holistic approach that includes:

🔹 Strengthening the whole kinetic chain
🔹 Gait correction and footwear changes
🔹 Anti-inflammatory nutrition
🔹 Manual therapy and mobility work
🔹 Postural awareness and movement education

✅ Final Thought: Protect the Joint That Carries You

You only get two knees — and they carry you every day.
You don’t have to wait until you’re on the waiting list for a replacement to start caring for them.

With consistent rehab, strength, flexibility, and education, you can:

🔹 Reduce pain
🔹 Delay or avoid surgery
🔹 Improve your mobility
🔹 Reclaim your confidence in movement

📅 Need a professional assessment or tailored knee rehab plan?
Book with One Body today — and give your knees the long-term care they deserve.
Because prevention is always better than a replacement.