[Click! Health] 'My knees hurt as it gets colder'... Prevent it with strength training

[Image source=Pixabay]

[Asia Economy Reporter Lee Chun-hee] Since joints are important connectors in our body, when they are damaged, basic movements such as lying down, sitting, and walking become difficult, significantly lowering the quality of life. Especially in winter, as temperatures drop, the ligaments and muscles around the joints contract abnormally, causing arthritis patients to suffer severe pain. This is why it is important to keep the painful areas warm and protected, and to consistently exercise within limits that do not strain the joints to strengthen the muscles around them.

According to the National Health Insurance Service and the Health Insurance Review & Assessment Service on the 17th, about 5 million people received treatment for arthritis last year, making it the second most common chronic disease after hypertension (7.06 million). Like mechanical parts, joints wear out from overuse or with time. The more frequently a joint is used, the faster the cartilage that connects bones and absorbs shocks wears down. To maintain healthy joints for a long time, it is necessary to use them wisely while avoiding overuse. Dr. Hong Se-jung, an orthopedic surgeon at Gangbuk Himchan Hospital, explained, “When joint pain occurs, it is important to gently loosen the joints through appropriate exercise. Weakened muscles around the joints cannot absorb external shocks applied to the joints themselves and cannot withstand pressure from body weight, which ultimately increases pain caused by arthritis.”

Especially in winter, when physical activity decreases and joint use is reduced, the surrounding muscles also weaken. This reduces the support for the joints and decreases joint flexibility, which can lead to worsening pain. If you have arthritis, it is important to prepare for exercise-induced pain by sufficiently stretching to expand the joint’s range of motion and repeatedly contracting and relaxing the muscles.

Walking is a basic exercise that does not strain the body. Even if the joints are weak, walking three times a week at a pace that causes slight breathlessness strengthens the muscles and ligaments around the knee joints. However, excessive walking can actually increase knee pain, so fast or prolonged walking should be avoided. Especially in cold weather, it is important to carefully select the exercise intensity and duration based on one’s physical ability and health condition.

It is also necessary to regularly perform exercises that strengthen muscles and ligaments. For the knees, it is important to train the thigh and calf muscles that support the joint above and below the knee. Cycling is a representative exercise that strengthens thigh muscles. If you have joint pain, riding a stationary indoor bicycle is recommended.

When knee pain is severe, exercises that build knee strength without stressing the joint are recommended. Roll a towel and place it under the knee, then straighten the knee and press down on the towel with the back of the knee. While pulling the toes toward you, hold the towel-pressing position with the knee for 4 seconds, then slowly release the pressure over about 3 seconds. Be careful to keep the hips and heels from lifting off the floor, and repeat the same movement. Pressing and holding the towel while pulling the foot toward the body stimulates the quadriceps muscles in the front of the thigh, especially strengthening the vastus medialis. It is recommended to do 7 repetitions per set, for a total of 2 to 3 sets. This exercise can be done even with severe arthritis, but intensity and number of sets should be adjusted according to individual pain levels.

An indoor exercise to maintain the muscles around the knee involves tying a weight of about 500 to 1000 grams to the ankle and lifting the leg while lying down. With the leg fully extended, raise it about 10 to 20 cm and hold for about 10 seconds, then lower it back to the floor. Repeat this about 100 times.