I'm worried that my knees feel stiff and sore as I age, and I wonder if it's arthritis. I get scared when I go down stairs. There are people around me who have difficulty walking due to knee arthritis, so I feel anxious too. As we get older, the cartilage that protects our joints also ages. Damage to the bones and ligaments inside the joint, along with chronic inflammation, can cause pain. This is called degenerative arthritis. How should I deal with this?

 

Women over 50, 66% of all patients... Menopause also affects knee joints.

 

Knee osteoarthritis increases rapidly after menopause. It occurs frequently in middle-aged women due to muscle loss and decreased female hormones (estrogen), which negatively affect bone health. According to statistics from the Health Insurance Review & Assessment Service, in 2023, approximately 3.44 million people visited hospitals for knee osteoarthritis. Among them, women over 50 years old numbered about 2.28 million, accounting for 66% of the total. Engaging frequently in household activities that involve squatting or kneeling increases the risk of arthritis.

Symptoms?... Tingling sensation, even when staying still, pain, feeling uneasy

 

The most common symptom of knee osteoarthritis is joint pain. In the early stages, pain occurs when moving the joint, such as walking, but as it progresses, pain can occur even without movement, and there are cases where it wakes you up from sleep due to pain. There is also a reduction in the range of joint movement, swelling, and pain felt when pressing around the joint. A friction sound may be felt when moving the joint. Knee osteoarthritis can also lead to severe deformity of the leg (O-shaped legs) and abnormal gait. When it is cold or cloudy, pain may worsen due to contraction of muscles or ligaments around the joint, changes in atmospheric pressure, and other factors.

 

Proper exercise, the best medicine for knee osteoarthritis... strengthening muscles is important

 

According to data from the Korea Disease Control and Prevention Agency, thinking that saving the knee joints by moving less and avoiding exercise is wrong. Proper exercise is actually beneficial for knee osteoarthritis. When muscle strength weakens, joint pain worsens, physical function declines, and knee osteoarthritis can progress more rapidly. Exercise helps strengthen the muscles around the joints, protecting the knees and enhancing weakened joint function. Stretching also contributes to preventing joint stiffness. Therefore, appropriate exercise can be considered the best medicine for knee osteoarthritis.

 

The right exercise method for me - intensity is important... Sudden exercise puts a burden on the heart.

 

For the prevention and management of knee osteoarthritis, strength training through exercise is important. However, incorrect exercise methods can actually worsen knee osteoarthritis. It is necessary to determine appropriate exercise techniques and intensity levels that do not strain the joints, gradually increasing from low to high intensity. Sudden exercise can put stress not only on the knees but also on the cardiovascular system, which can be risky. Adequate warm-up, including stretching before and after exercise, is essential.

Exercise to strengthen thigh muscles... repeatedly lift heels from a standing position.

 

If your knee joints are in poor condition, exercises that strengthen the thigh muscles are recommended first. Sit on a chair with a cushion placed under your thighs and repeatedly straighten your knees. It is also good to do heel raises while standing and holding onto a wall. If squats are too burdensome, you can perform wall squat exercises by leaning your back against the wall. Walking on flat ground, swimming and water exercises, indoor cycling, and folk dance are recommended activities that put less strain on the knees. Standing mopping and cleaning, as well as other similar activities, can also be helpful. Conversely, activities that directly put strain on the knees, such as sitting cross-legged, kneeling, or squatting deeply, should be avoided. Be cautious with movements that frequently bend the knees in daily life.

 

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Heel raise exercise performed while holding onto a wall

With simple and safe leg strength exercises

Prevention and relief of knee arthritis are also helpful.

 

I saw Miwoo Sister

Mr. Kim Jong-kook is doing this exercise for his mother.

It seems like you're telling me to do something.

Plus Squad as well