4 min readDec 5, 2023 04:25 PM IST
First published on: Dec 5, 2023 at 04:25 PM IST
We may not find squats and lunges an enjoyable routine but a new study says they can strengthen your knees and keep you far away from knee replacement. Those with strong quads are less likely to require a total knee replacement, according to the study by the University of California and the San Francisco School of Medicine.
The knees are a crucial part of our legs, exactly the mid-point between our hips and the soles of our feet, and, therefore, are a very significant part of our physiology and muscoskeletal system. The quads and the hamstrings are the two most important muscle groups to the knee. The quads are located on the front of the thigh, the hamstrings are on the back. Exercise strengthens the muscles around your knee and helps support the joint. When the thigh muscles aren’t strong, they do not properly support the knee. If they are strong, they act as a natural knee brace, making sure your knee joint doesn’t experience too much stress. Hence the need for exercise.
Going by the figures of 2019, more than 15 crore Indians suffer from knee problems, of which, more than four crore need a Total Knee Replacement (TKP). The reasons are not difficult to find. There is obesity that results in misuse of knee joints and a sedentary lifestyle that compounds matters.
The following are exercises that can protect your knees and keep you agile for long
Squats: Yes, you guessed it right. The age-old Indian ‘punishment’ used right from school is one of the greatest tools to strengthen your thighs. Stand with your feet shoulder width apart and stretch your hands in front for support. Bend at the knees till you get into the chair position, making sure your knees don’t go ahead of your toes. Rise up to stand straight again. You may start with your back supported against a wall. At this stage, be very gentle in going up or down, never go harsh on your knees.
Climbing stairs: Ditching the elevator can be a superb strategy to strengthen thighs. You may start with a couple of flight of stairs by focussing on the quality of the movement as opposed to speed, increasing the flights climbed as your strength and stamina increase.
Lunges: Go forward with one leg and go down till the thighs are perpendicular to the lower half of the leg below the knee. Rise once again to stand and lunge forward with the other leg, and go down again till the thighs are perpendicular to the lower half of the leg. Start with 20 counts, each lunge forward as one, and gradually increase along with increases in strength. This exercise will take care of not just quads but your hip joints and glutes, thereby helping your knees greatly.
Stretching: Don’t forget to stretch and massage the quads regularly in equal measure for strong and supple muscles to support and prevent knee injury.
There is strong, scientific evidence to support strength training is actually good for the knees as it improves joint cartilage instead of breaking it down.
How diet supports exercise
You can definitely consume walnuts, sesame seeds, cow ghee, avocado and olive oil to lubricate the joints. Be sure to include a generous amount of seasonal fruits and leafy vegetables in your diet, eliminating processed and fried foods that cause inflammation. Reduce or eliminate sugar consumption. Cow’s milk taken with turmeric and jaggery helps too, reducing inflammation, providing calcium and lubrication to the joints.
Last but not the least, a good rest is an equally important rejuvenating factor for knee health.
The quads and the hamstrings are the two most important muscle groups to the knee. (File) 
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