After experiencing knee pain, I consulted a doctor and began researching ways to manage the condition and live with it. I wanted to understand the best approach to treatment, whether through medication, rest, or surgery. My search led me to Dr. Howard Luke, a renowned American orthopedic surgeon with nearly 30 years of experience. His medical philosophy is based on the belief that our joints, particularly the knees, can remain strong and functional throughout life if we care for and maintain them properly. Dr. Luke believes that knee pain, stiffness, tissue tears, and even osteoarthritis should not necessarily limit our mobility or prevent us from enjoying our favourite activities.
Experiencing these conditions does not automatically mean that we are simply getting older. Instead, it may be a sign that we need to reassess certain aspects of our lifestyle, stay active, and keep moving. A tear in the meniscus, which acts as a cushion between the bones of the knee, does not necessarily lead to inflammation. Even if inflammation develops, it will not inevitably progress to bone-on-bone friction. And even if it reaches that stage, it does not always mean you must limit your physical activity. Some patients with bone-on-bone osteoarthritis continue to run despite their condition. But don’t running, walking and other high-impact activities wear down the cartilage? According to Dr. Luke, the answer is no. Movement and regular knee use do not necessarily wear down cartilage. On the contrary, movement helps nourish it. Cartilage does not receive nutrients directly from the blood; instead, it relies on synovial fluid, the thick, lubricating fluid inside the knee joint. With each step, the knee bends and bears weight, helping distribute synovial fluid around and through the cartilage, delivering essential nutrients that help maintain its health. This movement stimulates cellular processes that promote collagen production and help cartilage repair itself. In other words, using your knees and keeping them moving can help maintain their health.
One of the biggest mistakes people with knee pain can make is stopping physical activity altogether. Prolonged rest may do more harm than good. Most cases of knee osteoarthritis are not caused solely by wear and tear, although this can contribute in some instances. Knee injuries, such as a torn anterior cruciate ligament (ACL), can alter a person’s gait, contributing to wear and tear that eventually leads to osteoarthritis. Genetics also plays a role, although studies suggest that its influence varies. Surprisingly, excess weight is not the only factor behind osteoarthritis. Although being overweight can increase the risk, particularly in weightbearing joints such as the knees, obesity is also associated with a higher risk of osteoarthritis in the hands. This suggests that the condition cannot be explained by excess weight alone. So, what can we do to prevent or manage knee pain? My first recommendation to patients is to start with a 10-minute daily walk and incorporate exercises that strengthen the muscles supporting the joints.
If possible, I encourage them to gradually increase their walking time to 30–60 minutes a day. Walking can be like medicine for people with osteoarthritis. It can improve metabolic health, help reduce inflammation, and alleviate pain. However, some people worry that exercise will cause pain or worsen their joint condition. Although certain exercises may feel strenuous or uncomfortable, this does not necessarily mean they are beyond a person’s capabilities or that they will damage the cartilage. It is possible to experience discomfort during physical activity without causing further harm. Getting older does not mean losing the ability to exercise, adapt, build strength, and improve physical fitness.
By Ahmad alsarraf
email: [email protected]
email: [email protected]
