So many middle-aged women suffer from knee pain? Why are these exercises so beneficial?

When your knees feel numb as you age, you worry that it might be arthritis. Going down stairs can be scary. I know people around me who have difficulty walking due to knee arthritis, so I'm also anxious. As we age, the cartilage that protects our joints also ages. Damage to the bones and ligaments within the joints, coupled with chronic inflammation, can lead to pain. This is degenerative arthritis. How can we deal with it?

 

50 Women over 18 years old , All patients 66%... climacteric , Also affects the knee joint

 

Knee arthritis increases rapidly after menopause. It is prevalent in middle-aged women, who experience muscle loss and bone health decline due to decreased estrogen levels. According to statistics from the Health Insurance Review & Assessment Service, in 2023 alone, approximately 3.44 million people visited hospitals for knee arthritis. Of these, 2.28 million, or 66%, were women in their 50s or older. Frequent squatting or kneeling during housework increases the risk of arthritis.

Symptoms ?... Pain that goes beyond a dull ache and persists even when left still , It's serious

 

The most common symptom of knee arthritis is joint pain. Initially, pain occurs only when moving the joint, such as when walking. However, as the condition progresses, pain can become constant and even wake the patient from sleep. Patients may also experience decreased range of motion, swelling, and tenderness around the joint when pressed. A grinding sound may also be felt when moving the joint. Knee arthritis can also worsen leg deformities (bow-leggedness) and lead to gait disturbances. Pain can also worsen in cold or cloudy weather due to contraction of the muscles and ligaments surrounding the joint, as well as changes in atmospheric pressure.

 

Proper exercise , Best medicine for knee arthritis ... Strength training is important

 

According to data from the Korea Disease Control and Prevention Agency, it's a mistake to avoid exercise and limit movement in the belief that you're sparing your knee joints. Appropriate exercise is actually beneficial for knee arthritis. Weak muscles can exacerbate joint pain, impair physical function, and accelerate the progression of knee arthritis. Exercise strengthens the muscles surrounding the joint, protecting it and strengthening weakened joint function. Stretching also helps prevent joint stiffness. Therefore, appropriate exercise is the best medicine for knee arthritis.

 

What exercise method is right for me? - Strength is important ... sudden movement , It's a burden on the heart too

 

Strength training through exercise is crucial for preventing and managing knee arthritis. However, exercising incorrectly can actually worsen the condition. Choose an appropriate exercise method and intensity that won't strain your joints, and gradually increase from low to high intensity. Sudden exercise can be dangerous, putting stress on not only your knees but also your cardiovascular system. A thorough warm-up, including stretching, is essential before and after any intense exercise.

Exercises that strengthen the thigh muscles ... Repeat heel raises from a standing position

 

If you have bad knees, exercises that strengthen your thigh muscles are a good first step. Sit on a chair, place a cushion under your thighs, and repeat knee extension movements. Another method is to hold onto a wall and repeatedly raise your heels while standing. If squats are too much for you, you can do wall squats, leaning against a wall. Exercises that put less strain on your knees are recommended, such as walking on flat surfaces, swimming or water exercise, an indoor bike, or folk dancing. Standing while mopping the house can also be helpful. On the other hand, avoid sitting cross-legged, kneeling, or squatting, which directly strain your knees. Be careful about movements that frequently bend your knees in everyday life.

 

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Heel raise exercise while holding onto the wall

Easy and safe leg muscle strengthening exercise

It also helps prevent and alleviate knee arthritis.

 

I see you are a bird

Kim Jong-guk teaches his mother this kind of exercise

I think it's ordered

Plus a squad