The weeds need pulling. It’s spring and everything is growing with the new light. I look around the house as though I’m a bear waking up after a winter’s nap and see cleaning and de-cluttering are also needed. First, I ask myself, are my knees up for all these tasks?
Form & Function
The knee is the largest, most complex joint in the body. It sits at the end of the thigh bone (femur) and on top of the shin bone (tibia). The knee is then covered by the patella (knee cap) with a cushion (meniscus) designed to transfer weight between the upper and lower leg and absorb shock.
Weeding, cleaning, dancing, skipping, walking, running, getting up and sitting down involve the knees. The knees do a lot of work to keep you moving. If they don’t feel good, good chance they’ve been compromised. Uh oh. What do I do?
Team Effort
When I first started Nia, one of my knees was aggravating me. The teacher suggested I call in the team – the hips and the ankles. The condition of your ankle and hip joints dramatically affects the function of your knees and legs and ability to turn your feet in different directions.
If your hip joints are flexible and mobile, your foot can turn and your knee will follow. If your hip joints are tight, your foot will turn but your knee doesn’t know what to do except resist, giving you a pulling sensation. If your foot and ankle joints are too loose, your knees will grab and hold on, causing tension. How do you get the team to work together?
Tips to Maintain Healthy Knees
- Strengthen your ankles with the duck walk (lifting the toes and splashing water) and the squish walk (lift the heels one at a time and squish an orange).
- Vary the direction of your feet during the day. Walk with your toes pointed forward (parallel); then point them out; and finally turn them in. (Toes in, out, parallel is one of the Nia 52 moves.) This helps the mobility and flexibility of your hip joints.
- Avoid crossing your knees when you sit to keep the energy flowing through your leg joints.
- From time to time, shake your legs as if shaking your feet and toes to keep your knees loose and toned.
- Think of your knees as spring loaded (rather than locked) and you’re ready for action.
- In stances learn to use your knees with your feet and hips – a mutual dance of stability.
- Practice Nia bare footed to learn the sensation of your feet, knees and hips.
- Buy some good knee pads for gardening.
- Join Fred Bass for his series on Getting Back to Movement on Nia on Demand. He’s had a knee replacement and can help you move functionally and with ease.
Now that your knees are feeling good, the garden is ready for planting and the house is sparkling. Go ahead, take that walk in the park and prepare for your summer activities. You’re ready!
