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The Meniscus: A Key Structure in Knee Health
The meniscus is an essential structure located within the knee joint, playing a crucial role in maintaining knee health.
It is a C-shaped cartilage located between the femur (thigh bone) and the tibia (shin bone),
commonly referred to as knee cartilage.
Each knee has two menisci: the medial meniscus (inner side) and the lateral meniscus (outer side),
and they perform several important functions.
Main Functions of the Meniscus
1. Shock Absorption
The meniscus absorbs the shock that is placed on the knee, protecting the joint. Daily activities such as running, jumping, and walking apply considerable pressure on the knees, and the meniscus helps to reduce this impact.
2. Maintaining Joint Stability
The meniscus helps connect the bones stably and ensures smooth movement of the knee joint. When the meniscus is damaged, the knee can become unstable, making it more prone to twisting or pain.
3. Preventing Bone Wear
The cartilage prevents direct contact between bones, thus protecting the joints from wear. As we age, cartilage tends to wear down easily, but a healthy meniscus can help delay this process.
Habits for Maintaining a Healthy Meniscus
1. Maintain Proper Exercise
Engage in exercises that strengthen muscles without putting excessive strain on the knees.
Recommended activities include walking, swimming, and cycling, which are effective in strengthening the muscles around the knee without overloading the meniscus.
2. Manage Your Weight
Being overweight puts unnecessary strain on the knees.
Maintaining a healthy weight reduces the pressure on the meniscus and helps prevent joint damage.
3. Practice Good Posture
Sitting cross-legged or squatting can negatively affect the meniscus.
Adopting proper sitting and standing posture greatly benefits knee health.
4. Stretch Adequately
Stretching before and after exercise improves joint flexibility and helps prevent meniscus damage.
It is especially important to regularly stretch the thigh and calf muscles.
5. Avoid High-Impact Activities
Activities like excessive hiking, jumping, or prolonged squatting place heavy strain on the cartilage.
It’s crucial to avoid direct shocks to the knee in daily life.
The meniscus plays vital roles in shock absorption, maintaining joint stability,
and preventing wear and tear in the knee joint.
Maintaining a healthy meniscus through proper habits and regular exercise can delay knee aging and
significantly improve quality of life.