Feel Better Knees: Anatomy and Loads

Biomechanist Katy Bowman and biologist Dr. Jeannette Loram explore the prevalence and underlying causes of knee issues, from popping and noisy knees to everyday pain and osteoarthritis. The knee is not just a simple hinge, and Katy explains its anatomy using a helpful “cube” model that includes bones, ligaments, cartilage, and the meniscus. Together, they clarify the difference between osteoarthritis and rheumatoid arthritis and examine how movement patterns influence the forces and loads placed across the knee joint. Katy and Jeannette share practical strategies for changing knee loading through gait retraining, along with tools to improve muscle strength, stability, and proprioception to help protect ligaments and cartilage. They also discuss why women tend to experience more knee problems due to hormonal and biomechanical factors, and why prehab and post-surgery exercise training play a critical role in achieving better outcomes after knee surgery.

Enhanced Show Notes and Full Transcript

00:00 Introduction: The prevalence of knee issues and arthritis
02:00 Why movement and position matter for knee health
04:08 Sponsors: The Dynamic Collective
05:58 The knee as a “cube,” not just a hinge
10:58 Ligaments vs muscles: Why ligaments are seat belts, not brakes
14:20 Cartilage and the knee meniscus: Function and damage
18:00 Changing movement patterns for knee pain: Gait retraining
24:21 Noisy knees explained
26:22 Knee instability: Strength, proprioception, and hypermobility
33:07 Listener question: Why do women have more knee issues? Hormones and Q-angle
46:40 Prehab and post-surgery knee care

Links & Resources Mentioned:
The Pelvic List

Connect, Move & Learn:
Join Our Newsletter: Movement Colored Glasses
Follow Katy on Substack
Try Katy's Virtual Studio Free for 7 days!

Made Possible By Our Wonderful Sponsors:
Smart Playrooms: Beautiful playroom design and movement-rich equipment—save 10% on monkey bars and rock-wall items with code DNA10.
Venn Design: Beautifully upholstered ball-shaped Air Chairs that encourage dynamic sitting.
Movemate: Active standing boards with smoothly articulating wooden slats. Designed to keep you moving without interrupting your focus.
Ikaria Design: The Soul Seat® offers height-adjustable, multi-position sitting—get 10% off new chairs and desks with code DNA10.
Peluva: Five-toe minimalist shoes that move like you do—take 15% off with code NUTRITIOUSMOVEMENT
My Happy Feet: Toe-spacing socks that gently realign toes for comfortable recovery—take 20% off with code MYDNA.

Thoughts/questions email us at podcast@nutritiousmovement.com
Your Voice on the Podcast: Read The Credits

October Retreats 2026

Denne episoden er hentet fra en åpen RSS-feed og er ikke publisert av Podme. Den kan derfor inneholde annonser.

Episoder(213)

Use Your Eyes and Ears to Improve the Way You Move

Movement isn't just about muscles and joints. It's also about how our bodies are taking in, interpreting and responding to the world around us.Katy Bowman and Dr. Jeannette Loram discuss how listening...

31 Aug 1h 17min

Raising Dynamic Kids: Monkey Bars, Fidget Seats & Phone Boundaries

Katy talks to kids raised in a dynamic, "low-furniture" home that swapped conventional couches for indoor monkey bars and balance toys. How did it go?Katy and Jeannette also talk about raising dynamic...

18 Aug 1h 9min

The Shape of Cycling — and How to Balance It

Cycling is fantastic for cardiovascular fitness, endurance, and getting around—but what happens when it becomes your main form of movement? In this episode, Katy Bowman and Dr. Jeannette Loram explore...

22 Jul 1h 6min

One Step at a Time: Movement Mantras for Better Walks

What if one simple cue could change the way you walk? In this episode, Katy introduces movement mantras—easy-to-remember prompts that help you improve your gait one step at a time. Learn how small cha...

8 Jul 55min

Too Much Sitting, "Spiky" Cholesterol, and Heart Disease

Biomechanist Katy Bowman and biologist Dr. Jeannette Loram unpack emerging research on heart disease, inflammation, cholesterol, and arterial plaque. Inspired by a recent Scientific American article, ...

24 Jun 53min

What Your Husband, Brother, Son, or Dad Might Need to Know About Movement

This is the Men’s Health episode in honour of Father’s Day this month.Biomechanist Katy Bowman and biologist Dr Jeannette Loram discuss health issues more common in male bodies, including abdominal ao...

10 Jun 47min

Good Vibrations: Walking, Running, Minimal Shoes & Vibration Plates

Biomechanist Katy Bowman and biologist Dr Jeannette Loram explore the fascinating world of vibration: the benefits and costs of impact to the body and the importance of sensing vibration in humans and...

27 Mai 1h 20min

Pelvic Alignment: Constipation, Sacral Pain & Sexual Health

Biomechanist Katy Bowman speaks with physical therapist Dr Anietie (Tia) Ukpe-Wallace about pelvic health, movement, and self-care.They discuss Tia’s recent book, Tending To Your Womb, a guide to cari...

13 Mai 56min