Feel Better Knees: Anatomy and Loads

Episode 199 of the Move Your DNA with Katy Bowman podcast, hosted by Katy Bowman, titled "Feel Better Knees: Anatomy and Loads" was published on February 11, 2026 and runs 53 minutes.

February 11, 2026 ·53m · Move Your DNA with Katy Bowman

Summary

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 careLinks & Resources Mentioned:The Pelvic List Connect, Move & Learn:Join Our Newsletter: Movement Colored GlassesFollow Katy on SubstackTry 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 NUTRITIOUSMOVEMENTMy Happy Feet: Toe-spacing socks that gently realign toes for comfortable recovery—take 20% off with code MYDNA.Thoughts/questions email us at [email protected] Voice on the Podcast: Read The Credits 

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