Knee pain is one of the most common musculoskeletal complaints among older adults, but experts say simple exercises can help prevent or delay problems. The knee is a complex joint that bears up to one and a half times body weight when walking, and relies on four muscle groups for support: hamstrings, glutes, quadriceps and calves.
Strengthening these muscles through regular exercise can reduce stress on the joint, prevent cartilage degeneration and lower the risk of osteoarthritis, according to orthopaedic surgeon Anikar Chhabra of the Mayo Clinic. Exercise also stimulates production of synovial fluid, which lubricates the knee and reduces stiffness and inflammation.
Alexis Colvin, professor of orthopaedic surgery at the Icahn School of Medicine, recommends starting knee strengthening in your thirties, when muscle mass and bone density begin to slowly decline. Even adolescents who play sports can benefit from reduced injury risk.
Chhabra suggests 15 minutes of targeted exercises three to four times per week. These can improve stability, balance and proprioception – the body's awareness of its position in space – which helps prevent falls in older age.
