Your Body: It’s the Bee’s Knees

Love your body like this: every step of the way.

Over the past year, I’ve learned how to be more appreciative of my body and all the amazing things it does for me. It’s easy to forget how hard we ask our bodies to work each day, but doing so would be a mistake. We might have aches and pains sometimes, we might not look exactly the way we want to, we might be frustrated that our bodies have limits—but that doesn’t mean that they’re not amazing things. Our bodies are our homes, and we should treat them well and appreciate them while we can.

About 10 days ago, I slipped while walking down a hill. I didn’t fall—I was able to stop myself from doing that. Unfortunately, in the process, I injured my knee and the muscles around it. A week and a half later, I’m just barely able to walk without a limp. And let me tell you, after just a week of not being able to climb stairs without pain, walk normally, or go to yoga, I really appreciate what my body is normally capable of.

So, that is my wisdom for the week: appreciate your body, love your body!

I was finally able to go back to yoga yesterday. My knee is still weak but feeling much stronger. No running for a while, but I’m happy just to be mostly back on my feet.

With my knees on my mind, I also thought it would be a good opportunity to do a little research on anatomy. Here are some of the neat facts about the knee that I learned:

Your AMAZING knees look like this!
Image: Shutterstock

• There are four bones that come together at the knee: the femur (thigh bone), tibia (shin bone), patella (kneecap), and head of the fibula (strut bone on the outside of the leg).
• Only the femur and tibia form the knee joint itself.
• Two muscle groups are responsible for movement of the knee joint: the quadriceps and the hamstrings.
• Four ligaments are responsible for the stabilization of the entire knee joint: the medial collateral ligament (MCL), the lateral collateral ligament (LCL), the anterior cruciate ligament (ACL), and the posterior cruciate ligament (PCL).
• Bursas (fluid-filled sacs) provide cushioning for the joint during motion.
• Two menisci on top of the tibia function as shock absorbers and prevent the bones from rubbing against each other. Lack of this cartilage is what causes arthritis in the knee.

To Barefoot or Not To Barefoot?

Minimalist and barefoot shoes have been all the rage the past few years, but recent reports show that sales are rapidly dropping. Advocates of the tiny style of shoes say that they promote better running form and help reduce pressure on the heel and knee. Not everyone is convinced, however, and some have even experienced more injuries after switching to barefoot shoes.

Barefoot shoes may not be for everyone.
Image: Harri Haataja via Flickr

Essentially, the lack of padding helps simulate running barefoot, as our ancestors would have done. Running on the heel is more uncomfortable than running on the toe, moving the stress from the back of the foot up, and therefore helping to relieve stress on the knee. But while moving the main pressure point up can initially help reduce knee pain, it also demands more of the ankle, Achilles, and calf muscles.

Unfortunately, if runners have a stiffer ankle or foot, this change in pressure can result in lower leg and foot stress fractures. Plus, the increased demand on calf muscles results in earlier fatigue for beginning runners, causing them to revert to a heel-to-toe stride and increasing pressure on the knees once more.

Minimalist shoes can have many benefits, and over time can greatly strengthen calves, ankles, foot, and toe muscles—but they are not for everyone and should be transitioned to gradually.

According to Runner’s World, people with a history of certain injuries might be better off with traditional running shoes:

• Achilles Tendinitis
• Plantar Fasciitis (pain in the sole of the foot)
• Tibialis Posterior Tendinopathy (pain in the main tendon that attaches calves to foot bones)
• Calf strains
• Overpronation (inward rolling of foot)
• Oversupination (outward rolling)

Those who would potentially benefit the most from using minimalist or barefoot shoes include those who want to reduce knee pressure, including those suffering from the following:

• Early onset osteoarthritis
• Previous meniscal (inner knee) tears
• Patellofemoral (top of knee) pain

As for the transition, it’s not a good idea to completely switch over immediately. Even if you are a seasoned runner, switching directly over to barefoot shoes for your three-mile daily run will likely wreak havoc on your legs. A great example I have of this is when a friend of mine began joining me on runs. He hadn’t run for quite some time, but has generally good endurance. He wore his Vibram toe-shoes for our two-mile run. Later that night, his normally tight calf muscles tensed up so much that it made him feel physically ill. He could barely walk for the next three days, and even missed a day of work because it was too painful to walk there. Not fun!

Transition gradually and carefully to avoid injuries like this. Start with walking—wear your barefoot shoes for a few short walks to acclimate your foot and begin building your arch and calf muscles. After you are comfortable with this, transition to warm up exercises and drills.

Out of the shoes, make sure to stretch your calves, Achilles, and plantar fascia (sole of your foot) every day to strengthen and loosen them up. Practice calf raises and backwards walking to further strengthen and stretch. Run shorter distances than you are used to at first, and possibly switching back and forth between barefoot and regular until your legs get the hang of things.

Most importantly, if your barefoot shoes are not working out for you—if they hurt or make you feel too uncomfortable—it’s perfectly fine to ditch them! You might just need more support or motion control.