Degenerative osteoarthritis of the knee is common in individuals over 50 and results from the gradual breakdown of cartilage, leading to pain, swelling and stiffness. Strengthening quadriceps enhances knee stability, alleviates discomfort, and may slow osteoarthritis progression. As a result, physicians routinely recommend thigh-strengthening exercises both for patients with knee osteoarthritis and for those seeking to prevent it.
Muscle mass begins to decline gradually in the mid-30s, with losses accelerating to 1-2% per year after age 60. In individuals over 80, this decline becomes more pronounced, significantly increasing the risk of mobility impairments and falls. For patients with dementia, reduced physical activity exacerbates muscle loss, heightening the likelihood of tripping over minor obstacles. Completely avoiding knee movement can be detrimental to joint health. Regular activity maintains the surrounding muscle strength and stimulates synovial fluid production, which lubricates the joint and helps protect against cartilage degeneration.
Strong quadriceps also help increase the space between the kneecap (patella) and the thighbone (femur), reducing pain during knee flexion and promoting even weight distribution, which can slow cartilage deterioration. According to Dr. Young-sik Park, Deputy Director of the Joint Replacement Center at Seran Hospital's Department of Orthopedic Surgery, the quadriceps are most affected after knee replacement surgery. "Even after successful surgery, inadequate recovery of thigh muscle strength can result in persistent discomfort and pain during daily activities," said Dr. Park. "Consistent strength training within a pain-free range is essential."
Dr. Park recommends that individuals in their 50s and beyond engage in low-impact aerobic exercises such as walking, swimming, or using a stationary bicycle, along with stretching or yoga to preserve joint flexibility. For those over 70, he emphasizes the importance of balance and muscle maintenance through simple routines like chair stands, walking, seated leg lifts, or ankle resistance exercises.
Maintaining knee health involves more than just treating pain after it occurs—it requires consistent muscle strengthening and proactive joint care. Developing strong thigh muscles through small, daily habits can help prevent knee osteoarthritis and promote long-term mobility.
Lim Hye Jung, HEALTH IN NEWS TEAM
press@hinews.co.kr
