Knees are among the most important joints in our body, yet they are often neglected. Scientific research shows that taking care of them now can pay long-term dividends.
Many begin to notice knee discomfort as early as their thirties — dull aches during weather changes, morning stiffness, or hesitation when crouching. While a physically demanding job or regular sports activity can accelerate wear and tear, factors such as weight gain, genetics, and autoimmune conditions can also contribute.
Even simple activities like walking put considerable strain on the knees, exerting forces equivalent to one-and-a-half times your body weight. After back pain, knee discomfort is the most common musculoskeletal complaint among older adults, affecting mobility and quality of life.
“The knee is one of the most complex joints in the body,” says Anikar Chhabra, orthopaedic surgeon and chair of sports medicine at Mayo Clinic in Phoenix, US. “It bears our full body weight with every step we take.”
Why knee health matters
Maintaining strong muscles around the knees — the hamstrings, glutes, quadriceps, and calves — provides stability and shock absorption. Weak or uncoordinated muscles increase stress on the joint, leading to pain.
Studies show that strengthening these muscles can slow cartilage degeneration, potentially delaying or preventing osteoarthritis and reducing the need for knee replacement surgery. Exercise also supports cartilage health by stimulating synovial fluid, which lubricates the joint and reduces stiffness and inflammation.
Knee exercises can even strengthen bones, lowering the risk of osteoporosis, improve balance through enhanced proprioception, and reduce fall risk. Experts recommend starting these exercises as early as your thirties, when muscle mass and bone density gradually decline.
Five simple exercises for stronger knees
Chhabra suggests dedicating 15 minutes a day, three to four times a week, to knee exercises, preferably under the guidance of a physiotherapist or strength coach. Alexis Colvin, orthopaedic surgery professor at Mount Sinai, recommends starting with two sets of 10 repetitions for each exercise.
Step-ups: Use a stair or low step. Step up with one foot, then the other, and return. Alternate your lead foot. This strengthens the quadriceps and hamstrings while protecting the knee joint.
Squats: Perform bodyweight squats to work the quads and glutes, stabilising the knee and improving proprioception. Short bursts of squats during prolonged sitting also promote muscle building. Avoid deep squats beyond 90 degrees unless trained, as improper technique may strain the kneecap.
Straight leg raises: Lie on your back with one knee bent, the other straight. Lift the straight leg a few inches while contracting the quadriceps. This strengthens the muscles supporting the knee and reduces injury risk.
Calf raises: Stand with feet shoulder-width apart, raise your heels slowly while keeping knees extended, hold briefly, then lower. Strengthens gastrocnemius and soleus muscles, balancing forces around the knee.
Chair stands: Sit and repeatedly stand without using hands. This strengthens core muscles, which play a vital role in knee stability. Difficulty can be increased by lowering the chair or performing one-legged.
Chhabra advises monitoring pain carefully — muscle soreness is normal, but worsening joint pain may indicate underlying issues requiring a doctor’s attention.
Invest in your knees now
Knee strengthening exercises are a small daily investment with long-term benefits. Strong knees enable us to walk, run, jump, and move freely, even into older age. As Baz Luhrmann wisely noted in Everybody’s Free (To Wear Sunscreen): “Be kind to your knees. You’ll miss them when they’re gone.”
Courtesy: UNB
Bd-pratidin English/ ANI
