To live a healthy and long life, consistent exercise is most important, and maintaining 'knee health' is a prerequisite for engaging in physical activity for a long time. However, ironically, the more you walk, run, or hike, the more your knee joints are subjected to weight-bearing stress and can be injured. As you use them, the cartilage in the knees wears down and eventually disappears, leading to bones rubbing directly against each other and causing pain. Therefore, it is necessary to strengthen the 'muscles around the knees' to reduce the burden on the knee joints.

 

This introduces an effective method to protect the knee joint through a one-sheet exercise. The second exercise in the 'Lower Body Strengthening Workout' is the 'Wide Squat.' It was explained with the help of Quat Kim Gyu-nam, an exercise instructor. Quat is an integrated health management platform that offers exercise programs such as Pilates, stretching, aerobic, and strength training.

◇Thigh exercises are the best for knee health

 

To protect the knee joint, it is essential to strengthen the quadriceps muscle located at the front of the thigh above all else. This muscle plays a key role in actions such as straightening the knee or bending the hip joint. If this muscle becomes stronger before the cartilage wears out, the burden on the knee is reduced, preventing cartilage and joint damage. During physical activities like walking or running, the quadriceps absorb the impact on the knees first, minimizing cartilage damage. Even if the cartilage has already worn out and knee pain occurs, strengthening the quadriceps is beneficial. It alleviates pain because the load on the knee itself decreases. The quadriceps also stabilize the ligaments around the knee, increasing the stability of the knee joint. Conversely, if the quadriceps are weak, pressure concentrates on the front of the knee, increasing the risk of knee joint damage.

 

Widening your legs when doing squats reduces the strain on your knees

 

By performing a wide squat, which involves spreading the legs wider than a typical squat, you can strengthen the entire thigh muscles, including the quadriceps. Wide squats reduce the burden on the knee joints and minimize discomfort in the hip joints, making it an easy movement for beginners to perform. Since less force is applied to the knees, it is recommended for people who have already suffered ligament damage in their knees. However, spreading the legs more than twice the width can put strain on the hip joints, so caution is advised. If you experience knee pain while doing squats, you should bend your knees only about 30 degrees to reduce the load on the meniscus.

There is a narrow squat, which is the opposite of a wide squat. This exercise is beneficial for people with bowlegs (valgus deformity) where the knee joints bend outward. It stimulates the inner thigh muscles and helps correct bowlegs.

 

 

▶Action

 

Stand with both feet approximately 1.2 to 1.5 times shoulder-width apart. Imagine picking up a towel placed on the floor with your soles, and maintain the arch of your inside foot. At this time, fix your ankles so they do not wobble. Spread both feet about 45 degrees, ensuring that your feet and knees face the same direction. Keep your upper body upright and tighten your core around your navel to engage your abdominal muscles. Clasp your hands in front of your chest. Keep your gaze looking straight ahead. Then, as you inhale, bend your hips to slowly sit down over 2-3 seconds, bringing your hips closer to the floor. Make sure your knees do not collapse inward by pushing them outward. Engage the gluteal muscles and the front of your thighs, while pulling in the inner thighs. Sit until you feel uncomfortable going further down, then push off the floor with your soles and exhale, straightening your hips and knees. At this point, return powerfully over one second.

▶Number of exercises and rest time

 

Bending and straightening the hip joint counts as one repetition, with 15 repetitions per set, for a total of 3 sets. Rest between sets should be brief, about 1 minute.

 

Posture to be careful of

 

The knees should not collapse inward, nor should the arch of the inside of the foot collapse. The heels should not lift off the ground, and weight should not be placed on the toes. During movement, if the hips shift backward causing the upper body to lean forward or curl, it can increase the load on the knees, so caution is necessary. If pain is felt in the lower back, knees, or ankles during the movement, stop immediately.

 

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There are also various types of squats.

Once cartilage is damaged, it cannot be restored.

Ways to prevent it in advance

I need to do it consistently.