The knees are undoubtedly one of the most important joints of our body – and also one of the most neglected. Science shows that taking care of them can now bring great benefits in the future.
The first signs of wear can appear over 30 years: that uncomfortable pain that presents itself when time changes, the morning rigidity by lifting from the bed or even hesitates before crouched.
All these are evidence that the knees no longer work as before.
This tends to be more evident in those who practice sports regularly or have a job that requires physical effort.
But there are other factors that can aggravate the problem: weight gain, autoimmune diseases and even genetics accelerates joint wear.
Nor is it surprised that the knees suffer so much. The research indicates that only when walking, the force exerted on them is equivalent to once and a half the weight of the body.
After back pain, knee pain is the most frequent musculoskeletal denunciation among the elderly, which has an impact from mobility to the quality of life.
“The knee is one of the most complex joints of the body,” explains Anikar Chhabra, orthopedic surgeon and the head of sports medicine of the Mayo Clinic in the United States. “At each step, it supports the entire load of our weight.”
There are good reasons to dedicate attention to knee health at the beginning, which can make the difference now and in the future. And the good news is that there are simple steps that we can all adopt to guarantee mobility longer.
The knees depend directly on four muscle groups that surround them: the rear muscles of the thigh (upper thigh), buttocks, four -cyclices and calves. These muscles support impacts, stability and absorption.
“When these muscles do not work together, the overload goes directly to the joint. This is where the pain arrives,” says Chhabra.
The research shows that the strengthening of these muscle groups through exercise helps to avoid the degeneration of the cartilage that leads to osteoarthritis, delaying or even preventing the need for knee prostheses.
In addition, keeping the muscles strong can reduce the load on the joint and relieve pain in the early stages of the disease.
According to Alexis Colvin, professor of orthopedic surgery at the ICAHN School of Medicine in New York, the exercises can also improve the health of its same cells.
“Inside the knee, there is a liquid called synovial, which acts as lubricating oil,” he says. “Exercise stimulates its production, reducing rigidity and inflammation, as well as protecting cartilage.”
Some exercises still help to strengthen the knee bones, reducing the risk of osteoporosis or bone loss around the articulation with the advancement of age. For the elderly, he reminds Chhabra, the strengthening of the muscles surrounding the knee also reduces the possibility of falls.
But knee exercises can bring other surprising and often neglected benefits, such as the improvement of proprioception – the subconscious consciousness from which parts of our body are in the space. This “sixth sense” helps to improve mobility and balance.
“Knee exercises contribute to this perception,” says Chhabra. “It is basically to train the mind to connect to the knee, which reduces the risk of falls.”
Colvin says he is never too early to start strengthening his knees.
Although most of the research on the benefits of this type of exercise are done with the elderly who already have arthrosis, studies with teenagers who practice sports have shown that even at this age it can significantly reduce the risk of injuries.
For the rest of the population, Colvin recommends starting about 30 years.
“It is at this stage that we begin to lose muscle mass and bone density, although very slowly. So it is a good time to pay attention to this if strengthening is not part of the training routine,” he explains.
What kind of exercises should we do?
To keep the main muscle groups strong, Chhabra suggests dedicating 15 minutes a day, three or four times a week, to different knee exercises: everyone can be done home without the need for special equipment.
However, he recommends looking for a physiotherapist or strength coach to guarantee correct execution.
Here are five quick and homemade exercises that help a lot. As a general rule, Colvin indicates that he begins with two series of 10 repetitions, or by carrying out the exercise 10 times, at rest and then repeating more than 10 times.
Stocks on steps (step-up)
Just use a step or low staircase. With your foot of your choice, go up to both feet on the step and then go down. Every time, the foot that begins the movement changes.
“It is an exercise with low impact because it only uses body weight,” Chhabra explains. “He works the muscles of the rear thigh (rear muscles of the thigh) and, above all, the quadriceps, which are in the front of the thigh. The quadriceps is fundamental for the articulation of the knee, because the patella is closer to the femur when weaken, increasing friction and pain.”
The weaker quadriceps also overload the articulation in which the patella slips on the thigh bone, which causes pain and crackling.
Squat
Chhabra recommends your patients to do squats every morning and every evening before going to bed.
“This strengthens quadriceps and buttocks, essential to alleviate knee overload,” he says.
“It also helps proprioception. Squts repeated only with body weight bring many benefits.”
For those who spend long periods sitting, a short series of 15 squats every 30 minutes also stimulate the production of the proteins necessary for growth and muscle strength.
The research indicates that the squat improves bone mineral density and reduces the risk of falls in old age.
Although he does not know if they prevent arthrosis, they help to stabilize the knee, to reduce pain and improve the quality of life of those who already have the condition.
Chhabra, however, warns in relation to deep squats – when the knees bend over 90 degrees.
The scientific community is divided on the subject: some studies show that, with a certain technique, there is no risk of serious injuries; But if done inappropriately, it can aggravate knee problems.
“This can overload the Patelofemoraial articulation a lot [entre a patela e o fêmur]Increase pain, “he says.
Elevation of the elongated leg
Another simple exercise to strengthen the quadriceps. Lie on the back, fold the knee on one leg with your foot resting on the floor while keeping the other elongated.
Raise the straight leg a few centimeters from the ground, keep up for a few seconds and then slows down.
Studies show that this exercise improves the strength of the knee muscles, protects the articulation and also reduces the risk of lesions related to sports when used as heating.
“The secret is to contract the quadriceps before lifting the leg”, Guida Colvin.
“So when you stretch and get up, you’re already activating the muscles you want to work on.”
High of the calf
The calf is made up of two muscles: gastrocnemium and the soleo. Strengthening them can help reduce the overload on the knee under the patella.
According to Chhabra, the elevation of the calf is one of the best ways to work on these muscles.
Get up, with your feet away in the width of the shoulders and fingers facing forward. Slowly lift the heels, keeping your knees extensive, keep up for a second on your fingers and then go down.
This exercise improves muscle balance around the knee, explains Chhabra. “If a muscle is weak, the imbalance will generate more pressure on the knee.”
Get up from the chair
This movement activates the muscles of the nucleus, which includes abdomen, back and hips. Although they do not seem to have a direct connection, Colvin explains that this muscle group plays an important role in knee health.
“The muscles of the nucleus range from the center of the chest to the knee,” he says.
Exercise consists in sitting on a chair and getting up repeatedly without leaning against the hands.
“It’s more difficult than it looks like,” says Colvin. “And you can make it even more demanding using a lower chair or making movement with a single leg.”
If you have never done these exercises, Chhabra recommends to mark a first session with a physiotherapist or a strength coach to learn the correct technique, as well as defining how many series and repetitions are more suitable for you.
“As you acquire strength, you can add load – using weight vests or keeping dumbbells if you have access to them. But it depends on age and level of conditioning,” he explains.
“As we age, body weight is usually sufficient. I also recommend that patients are aware of the signs of pain. Muscle pain is normal, but increasing pain in the joint is not, as it can indicate a knee problem that must be evaluated by a doctor.”
In the end, taking time to strengthen knees is a precious investment in long -term health. We often do not pay due attention to them, until they fail. How Baz Luhrmann recommended in music Everyone is free (to be worn for sun protection): “Be cool with your knees. You will miss you when you don’t have them anymore.”
Read a Original version of this relationship (in English) on the site BBC Health.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
