According to Mr. Niu Guowei, Director of the Aerobic Center, Xiaotangshan Hospital Beijing, proper exercise is one of the important methods to help prevent and support early intervention in knee osteoarthritis.
During exercise, joint fluid is continuously circulated and renewed. Muscle elasticity along with appropriate impact helps joint cartilage absorb nutrients from joint fluid. Therefore, maintaining proper exercise can help knee joints become more flexible, while strengthening the muscle groups around the joint.
Mr. Niu Guowei suggests two simple exercises, which can be done at home or at work, to strengthen the muscle group around the knee joint.
Exercise 1: Sit with legs outstretched, heel kicks
Sit firmly on the chair, keeping your body stable. Slowly lift your thighs, then extend your calves forward at a slow and steady pace. When extending your legs, you will feel your thigh quadriceps contract. Hold the position for a few seconds, then slowly lower your legs.
Do the same with the other leg.
Each day you can do 3-4 sets, each set about 3-5 minutes. During the training process, you need to perform movements slowly, controlled, avoiding kicking your feet too hard or performing them suddenly.
Movement 2: "Mountain climbing" while sitting
Sit at the front edge of the chair, with your legs shoulder-width apart. Place your arms above your knees. Throughout the process, your hands and feet apply force in opposite directions.
Slowly lift one leg up, while using your hands to create pressure down. Then lower your leg down but still maintain the force of your hand, then continue to lift your leg up. When done correctly, you will feel your quadriceps muscles tense and tired, similar to the feeling when your right thigh muscles are active in activities such as climbing stairs or climbing slopes.
You can do the exercise 3-4 times a day, each time for about 3-5 minutes.
Protecting knee joints should start with small habits
Osteoarthritis often progresses over time and the risk of disease increases with age. Therefore, instead of waiting until pain or movement restrictions appear to start paying attention to the knee joint, each person should proactively maintain muscle strength and mobility from an early age.
The above two exercises are relatively simple, do not require tools and can be performed in daily life. However, people who are experiencing knee pain, joint heat, limited movement, or have been diagnosed with joint diseases should consult a doctor or physical therapist before exercising.
Practicing the right technique, maintaining regularity and choosing the appropriate intensity are important factors to help protect the knee joints, strengthen the muscles around the joints and maintain mobility over time.
