Knees play a vital role in mobility, yet many people ignore them until problems appear. Experts warn that stiffness and aches can begin as early as the thirties. If left untreated, these issues may lead to serious conditions such as osteoarthritis.
Orthopaedic surgeon Dr. Anikar Chhabra, chair of sports medicine at Mayo Clinic in Phoenix, explains that the knee is one of the body’s most complex joints. With every step, it supports full body weight. Protecting it from wear and tear is therefore essential.
Several factors can speed up knee damage. Sports injuries, heavy physical work, excess weight, and even genetics all increase risk.
Research shows that strengthening the muscles around the knee helps protect it. Strong quadriceps, hamstrings, gluteals, and calves provide stability and reduce joint stress. Exercise also boosts the production of synovial fluid. Often called the knee’s “motor oil,” this fluid lubricates the joint and lowers stiffness and inflammation.
Dr. Alexis Colvin, professor of orthopaedic surgery at Mount Sinai, notes that regular exercise can delay or even prevent the need for surgery. Strong muscles and healthy lubrication protect the joint over time.
Specialists recommend simple, low-cost exercises. Step-ups, squats, calf raises, straight leg lifts, and sit-to-stand movements are effective. Just 15 minutes of activity, three to four times per week, can make a difference. Guidance from a fitness or medical professional is advised.
Starting preventive habits in your thirties is especially important. Early muscle and bone strengthening improves mobility and lowers the risk of falls and injuries later in life.
The message from experts is clear: caring for your knees with regular activity and mindful habits ensures comfort and stability for years to come. As Dr. Chhabra reminds, “Be kind to your knees. You’ll miss them when they’re gone.”
Protect Your Knees Today to Prevent Future Pain, Say Experts
