Keep exercising your knee joints to prevent your legs from getting weak this winter

I believe many people have had this experience: when walking normally, you may occasionally feel soreness in your knees, and feel like you are about to fall without any external force. This is what we often call "weak legs" or "weak knees" in life. This is because as we age, various functions of the body will change to a greater or lesser extent, including muscle strength, bone structure, etc., which are prone to degeneration, and sometimes the knee joints have difficulty flexing and extending.

The quadriceps, the main source of strength for the knee joint, will cause the thigh muscle to weaken if it atrophies or has muscle knots. This is a precursor to knee joint degeneration and an early symptom of many knee joint diseases. Long-term sitting and lack of exercise will lead to muscle atrophy, muscle stiffness and contracture, and bad posture will lead to muscle knots. These will greatly reduce the stability of the knee joint, put it in an unstable state, and gradually develop into damage to the ligaments, meniscus, and joints, and finally lead to knee osteoarthritis.

Whether it is the treatment or prevention of knee joint diseases, increasing leg strength is the top priority. If you are reluctant to go out for exercise or have limited time, start with the following small exercises.

Wall squat

Stand with your feet shoulder-width apart, shoulders, back, waist and hips close to the wall, knees bent, and calves perpendicular to the ground. Generally, squat until your legs feel sore and swollen. If you squat shallowly, the time can be slightly longer, and if you squat deep, the time can be slightly shorter. Due to different personal abilities, the time cannot be uniformly stipulated, but it can generally be maintained for 30 seconds to 2 minutes, or even longer.

Note: Keep your calves perpendicular to the ground, with your knees facing your toes. The lower you squat, the more difficult the movement is, and the better the leg training effect is. It is recommended to exercise gradually from high to low.

Inward and outward

Sit on a chair, put an empty mineral water bottle between your legs, and squeeze your legs as close as possible. When you reach the limit, continue to resist for 10 seconds. Then put your hands on the outside of your thighs, abduct your legs, and bring your hands inward. Continue to resist for 10 seconds. Repeat 20 times.

Note: The resistance should be limited to slight muscle tremors.

Two-footed competition

Sit down, cross your heels, stretch your lower leg forward, and press your upper leg down. Hold the position for 10 seconds, and repeat 20 times with both legs alternating.

Note: When operating, apply force slowly until the limit is reached.

It should be noted that if weak legs occur frequently, such as every day, or there is pain when bending the knees, or there is difficulty going up and down stairs, there may be other organic diseases and you need to see a doctor promptly to avoid missing diagnosis and treatment and making the condition worse.

(Author: Liu Yang, Department of Massage and Physiotherapy, Oriental Hospital, Beijing University of Chinese Medicine)

Related Reading

What causes knee osteoarthritis?

Age is the most common cause of osteoarthritis of the knee. Almost everyone will eventually develop some degree of osteoarthritis. However, some factors increase the risk of developing arthritis at an early age.

1. Age

The ability of cartilage to heal decreases with age.

2. Weight

Weight increases stress on joints, especially the knees. Every extra pound of weight you gain places an extra 3 to 4 pounds on your knees.

3. Genetics

These include genetic mutations that make a person more susceptible to knee OA, or genetic abnormalities in the shape of the bones around the knee.

4. Gender

Women over 55 are more likely to develop knee osteoarthritis than men.

5. Repetitive stress injury

Usually people who work in special occupations, some occupations require a lot of movement, which puts a lot of pressure on the joints, such as kneeling, squatting or lifting heavy objects (more than 25 kg). Because of the continuous pressure on the joints, people who work in these occupations are more likely to suffer from knee osteoarthritis.

6. Sports

Sports such as football, tennis, or long-distance running may have a higher risk of developing osteoarthritis, which means that athletes need to take precautions to avoid injury. It is important to note that regular, appropriate exercise can strengthen joints and reduce the risk of osteoarthritis. In fact, weakened muscles around the knee joint can lead to osteoarthritis.

7. Other diseases

Rheumatoid arthritis is the second most common type of arthritis and can easily lead to osteoarthritis. Certain metabolic disorders, such as iron overload or excess growth hormone, also increase the risk of osteoarthritis.

(Author: Zhang Hong, Rheumatology Department, Oriental Hospital, Beijing University of Chinese Medicine)