The key to premature aging of knee joints lies in the "quadriceps"? Research reveals "2 trainings" must-do
What are the signs of aging in the knee joint? 6 Major Situations to Pay Attention to “3 of 3”
Your knees begin to feel painful and swollen, and they make noises when moving. Is this a sign of “premature aging” of your knee joints? Taiwan Ministry of Health and Welfare, Health Promotion Administration once pointed out that as long as there is knee pain, accompanied by 3 of the following 6 signs, it means that the knee joint has begun to age, and middle-aged and elderly people must pay special attention to:
Aged over 50 years old.
The joints are stiff for less than 30 minutes after waking up in the morning.
There is a sound in the knee joint when moving.
Tenderness in the knee joint.
Knee joint swelling.
The knee joint is not warm when touched.
In addition, the American Association of Orthopedic Surgeons (AAOS) has issued guidelines stating that aging knee joints can easily lead to degenerative knee arthritis and osteoarthritis. If you have a history of fractures, meniscal tears, or ligament injuries, you will suffer from post-traumatic joints. The probability of inflammation will be higher. Therefore, the American Orthopedic Association strongly recommends that people with knee joint degeneration should conduct moderate self-management through exercise, home training and other models to delay knee aging.
“Quadriceps” is the key to healthy knees. “2 methods” to link muscles without hurting knee joints
Knee joints are prone to aging and wear. Is it related to the lack of training of the “quadriceps”? Research published in “Knee Surgery, Sports Traumatology, Arthroscopy” has suggested that compared with people without knee joint problems, people with aging knee joints are more likely to have quadriceps atrophy and train less. Once pain and swelling occur in the knee joint, quadriceps exercises should be considered to ensure long-term knee health.
Research included in the U.S. National Institutes of Health highlights that while exercises such as squats, lunges and marching in place can help strengthen the strength and musculature of the quadriceps, the knee joints are more susceptible to injury. What exercises are most appropriate? The study concluded that there are 2 main modes of quadriceps exercise that are both easy to perform and can relieve knee pain:
Leg stretches. Research shows that this training can be completed with fitness equipment, such as a quadriceps training machine; or after sitting at home, use resistance equipment (such as dumbbells, water bottles), placed at the ankles and raised upwards. This exercise works 4 different quadriceps muscles, ensuring it can be exercised without causing knee pain.
Cycling. Whether on a bike or on a flywheel, your quadriceps can get a great workout. In addition, since the buttocks are fixed on the saddle and the feet are on the pedals during training, there is almost no need to use the knees. Cycling is also more similar to daily activities such as walking and climbing stairs, without causing excessive strain on the knees.
Research shows that exercises that focus on the quadriceps have been shown to reduce knee pain. The above two trainings can better take into account knee health and avoid knee joint injuries. However, the research team reminds that if you suffer from knee pain, overtraining or not training at all may be harmful to the health of your knee joints or quadriceps muscles. Therefore, remember to practice within your ability when training, and always consult an orthopedic surgeon or ask a professional fitness coach for assistance.
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