Imagine a calm morning when you're about to enjoy the peace of the day, when you're suddenly interrupted by a sharp pain from your knees you've relied on for years. This is not just a hypothetical scenario, but a real experience for many middle-aged and elderly people on a daily basis. Knee pain, like an invisible lock, restricts their freedom and shrinks their world. But why is that? As we age, why do our knees become so fragile that even simple actions like walking or descending stairs can make people shy away?
As we age, the cartilage in the knee gradually wears down and loses its original cushioning effect, resulting in direct friction between bones. This process of wear and tear, known as osteoarthritis by the medical community, is the number one cause of knee pain in the elderly. Osteoarthritis is not only painful, but can also cause symptoms such as joint stiffness and limited range of motion, which can seriously affect the quality of daily life.
Cartilage is an important tissue in the knee joint that helps the joint move smoothly and reduces friction. However, factors such as prolonged overuse, accidental injury, or excessive weight load can cause cartilage damage. Unlike osteoarthritis, cartilage damage may not cause many symptoms in the early stages, but once the cartilage is severely worn out, pain and functional limitations become inevitable.
As we age, the body's ability to regenerate decreases, the turnover of chondrocytes slows down, and the amount of water in the cartilage decreases, resulting in a decrease in its elasticity. This biological change is the underlying reason why older people are more likely to develop knee pain.
Lifestyle factors such as prolonged physical exertion, excessive exercise, or lack of exercise can accelerate the wear and tear process of the knee joint. Being overweight, in particular, puts extra stress on the knee with each step and accelerates cartilage damage.
Maintaining a healthy weight is key to preventing and relieving knee pain. For every 1 kilogram of body weight lost, the stress on the knee joint can be reduced by 4 kilograms, greatly reducing the risk of knee pain.
Moderate exercise, such as swimming, cycling, or doing specialized knee exercises, can help strengthen the muscles around the knee, provide better support, and reduce wear and tear on the cartilage.
Consuming foods rich in anti-inflammatory ingredients and cartilage repair, such as fish rich in omega-3 fatty acids, fresh fruits and vegetables containing vitamins C and E, can help reduce inflammation and support knee health.
Strengthening the quadriceps muscles in the front of the thigh is key, as this helps to reduce the burden on the knee joint. Regular low-intensity leg strength training, such as static squats and straight leg raises, can be effective in building muscle support.
Maintaining a healthy weight is essential to reduce knee pain. For every 1 kilogram of body weight lost, the pressure on the knees can be reduced by 4 times. Eating right and exercising in moderation are at the core.
A physicist can provide professional exercise guidance to help improve knee function and reduce pain. Customized programs can include warmth, electrotherapy, and specific stretching and strengthening exercises.
Appropriate use of anti-inflammatory medications or painkillers under the guidance of a doctor can be effective in relieving pain and inflammation. Caution should be exercised with long-term use to avoid potential ***
For some patients with more severe disease, hyaluronic acid or steroid injections may be an option to reduce inflammation and improve joint lubrication, but care should be taken for and how often injections are appropriate.
In cases where non-surgical results are poor, surgery** such as arthroscopic surgery or knee replacement may become necessary to repair or replace the damaged portion of the knee joint.
Adaptive lifestyle modifications, such as avoiding prolonged standing, repetitive knee activities, using knee braces, and taking precautions in daily life, are essential to reduce pain and prevent further injury.