Degenerative osteoarthritis of the knee affects many people over 50 as cartilage slowly breaks down, causing pain, swelling and stiffness. Strong quadriceps improve knee stability, ease pain and can slow osteoarthritis progression. That's why doctors routinely recommend thigh-strengthening exercises for patients with knee osteoarthritis and those trying to prevent it.
Muscle mass starts declining gradually in the mid-30s, with losses of 1% to 2% annually after age 60. In people over 80, this decline speeds up, substantially raising the risk of mobility problems and falls. For patients with dementia, reduced physical activity can worsen muscle loss, making them more likely to trip over small obstacles. Avoiding knee movement entirely can damage joint health, since regular activity helps maintain muscle strength around the joint and stimulates production of synovial fluid, which lubricates the joint and prevents cartilage wear.
Strong quadriceps also increase the space between the kneecap and thighbone, reducing pain when bending the knee and distributing weight more evenly to slow cartilage damage. Dr. Young-Sik Park, deputy director of the Joint Replacement Center at Seran Hospital's orthopedic surgery department, said the quadriceps suffer the most after knee replacement surgery. "Even when surgery succeeds, incomplete recovery of thigh muscle strength can cause ongoing discomfort and pain in daily life," Park said. "Consistent strength training within a pain-free range is essential."
Park recommended that people in their 50s and beyond do low-impact aerobic exercise like walking, swimming or stationary cycling, combined with stretching or yoga to maintain joint flexibility. For those over 70, he suggested focusing on balance and muscle maintenance through exercises like standing up from a chair, walking, seated leg raises or ankle pulls.
Keeping knees healthy requires more than treating pain when it develops — it demands ongoing muscle strengthening and joint care. Building thigh muscle through small, regular habits can help prevent knee osteoarthritis and support long-term mobility.
Lim Hye Jung, HEALTH IN NEWS TEAM
press@hinews.co.kr
