For the promise of pain-free knees

If walking up and down the stairs has you grimacing each time, then it’s time to strengthen those leg muscles

Knee pain is such a ‘normal’ everyday affair today, that no one goes to the doctor until it’s so bad you find it difficult to get out of bed. A study by Mayo Clinic, US, indicates that osteoarthritis and joint disorders were among the top 10 reasons for any doctor visit. Age- or weight-related wear-and-tear, arthritis, overuse injury or simply the lack of physical activity can cause knee joints to weaken over time. Before the pain sets in, or if you can feel slight twinges, it’s a good idea to strengthen your knees now, so you help slow any pain progression.

“For healthy functioning of the knees, the most important muscles that need strengthening are the quadriceps (in the front of the thigh) and the hamstring (towards the back of the thigh) muscles. It’s not just strength; it’s also balance that’s important. This implies that all muscles in the set should be equally strong to be able to allow equal distribution of pressure. For the ankles, calf muscle strengthening is the most important,” says Dr Vivek Logani, Chief of Joint Replacement, Paras Hospitals, Gurgaon. He also recommends that you build strength along with doing some form of cardiovascular exercise that keeps muscles engaged—low-impact walking or cycling.

But if you do have bouts of pain, then exercising will help relieve it over time, though you mustn’t begin when you’re in pain. Dr Vivek Mahajan, Consultant, Orthopaedics & Joint Replacement at Indian Spinal Injuries Centre, Delhi, saysthat strengthening exercises before a knee surgery allows for faster recovery after. “Those who exercise have an easier rehabilitation process. Those who don’t are more likely to experience knee stiffness and pain post surgery,” he says. Here, doctors Logani and Mahajan give us a few exercises that help.