19/04/2026
Iga põlv on erinev. Erinev vanus, ajalugu, vigastused. See, mis põhjustas sinu põlvevalu, ei pruugi sarnaneda sinu naabri põlvevalu põhjusele. Ja vaatamata kõigile neile erinevustele, süveneb enamik põlvevalusid kehva liikumismehaanika tõttu. Uuringud näitavad, et põlve kulumise aste ei ole valuga kuigi tugevalt seotud.🤷 Aga kui parandad põlve liikumismehaanikat, väheneb ka valu.
Alltoodud füsioterapeut on leidnud, et enamik juhtumeid reageerib hästi kolmele asjale. Igaüks neist parandab märkimisväärselt liigese mehaanikat, seega:
1️⃣ Tugevda reielihaseid.
Enamikul põlvevaluga inimestel on nõrgad reielihased. Need on põlve peamised “amortisaatorid”. Kui need on nõrgad, langeb koormus rohkem liigesele.
2️⃣ Tugevda tuharalihaseid.
Tuharalihased kontrollivad kogu jala joondust. Nõrgad tuharalihased tähendavad halba puusakontrolli – ja halb puusakontroll paneb põlve suurema koormuse alla. Paljud põlvevalud saavad alguse hoopis puusast, mitte põlvest.
3️⃣ Venita säärelihaseid.
Pinges säärelihased muudavad seda, kuidas jalg, hüppeliiges ja põlv iga sammu ajal koormust vastu võtavad. Lõdvesta säärelihased ja vähenda survet põlvele. Parim on teha seda regulaarselt väikeste “harjutusampsudena”.
Proovi!
Every knee is different.
Different age, different history, different injury. What caused your knee pain might not be what caused your neighbour's.
Despite all those differences, most knee pain is made worse by bad mechanics.
Research shows that the level of wear and tear inside your knee is poorly correlated with pain.
But if you improve the mechanics of your knee, you improve the pain.
I’ve found most cases respond well to the same three things. Each of these significantly improves the mechanics of the joint:
1️⃣ Strengthen the quads. Most people with knee pain have weak quads. The quadriceps are the primary shock absorbers for the knee. When they're weak, the joint takes the load instead. I've seen people reduce knee pain significantly just by rebuilding their quads.
2️⃣ Strengthen the glutes. The glutes control the alignment of the entire leg. Weak glutes mean poor hip control – and poor hip control puts the knee under stress. A lot of knee pain starts because of weakness at the hip, not the knee.
3️⃣ Stretch the calves. Tight calves alter the way your foot, ankle, and knee absorb force with every step. Loosen the calves, and take pressure off the knee. Best done little and often as an “exercise snack”.
Three things. That's usually it.
Not because knees are simple, but because the body tends to follow predictable patterns, and these three strategies address the most common ones.
💬 If you want more tips like this, comment ‘EMAIL’ to sign up for my weekly email. And I will see you there.
