Key Takeaways:

1. Getting older doesn’t mean giving up the activities you love. Regular movement can help your knees stay strong and pain-free. 

2. If you have arthritis or knee pain, gentle activity like walking or swimming can improve comfort, mobility, and confidence.

3. Gentle stretches and range-of-motion exercises can help maintain joint flexibility and reduce stiffness in aging knees (see videos below).

Hinge Health offers virtual physical therapy and more to help knee pain and mobility. Learn more.

A medida que envejeces, es normal que tus articulaciones experimenten algunos cambios. Algunas personas pueden desarrollar artritis a consecuencia de ello, lo que puede causar síntomas molestos como rigidez y Dolor durante la actividad. Afortunadamente, mantener las articulaciones en movimiento y fortalecer los músculos que las rodean puede ayudar a evitar que estos cambios naturales afecten a tus actividades cotidianas, para que puedas seguir haciendo las cosas que te gustan. Las rodillas, que utilizas para actividades cotidianas como andar, sentarte y agacharte, son una de las zonas más importantes que hay que fortalecer. 

Si te duelen las rodillas, probablemente el ejercicio sea lo último que quieras hacer. Pero el Dr. Wolters insiste en que el movimiento es exactamente lo que necesitas para mantener las rodillas y el cuerpo sanos, flexibles y fuertes. 

Sigue leyendo para saber más sobre cómo mejorar la fuerza y la mobilidad de la rodilla a medida que envejeces, especialmente con los ejercicios recomendados por el fisioterapeuta de Hinge Health.

La importancia de unas rodillas fuertes y sanas

Tus rodillas son las articulaciones más grandes de tu cuerpo. Son responsables de soportar el peso de tu cuerpo y proporcionar estabilidad cuando estás de pie, andas o corres. Fortalecer los tejidos que rodean las articulaciones de la rodilla puede ayudar a tus rodillas a absorber mejor el impacto, lo que puede facilitar que te muevas sin molestias. 

Otros beneficios de fortalecer las rodillas son 

• Reducir los síntomas de la artritis de rodilla u otros Dolor de rodilla. Cuando los tejidos de tu rodilla estén más fuertes, notarás menos Dolor en la propia articulación. "Unos músculos más fuertes alrededor de la rodilla pueden ayudar a absorber la fuerza para que no pase toda a través de la articulación, reduciendo potencialmente el Dolor de rodilla", dice el Dr. Wolters.

• Mejorar balance. Unas rodillas fuertes son importantes para balance, ya que tus rodillas soportan el peso de tu cuerpo y te mantienen estable cuando te mueves. Una mejor balance también puede reducir el riesgo de caídas.

• Mantener tu calidad de vida. Cuando puedes moverte sin excesivo Dolor, puedes disfrutar de actividades y aficiones que son valiosas para ti, lo que puede ayudar a mantener tu salud física y mental a medida que envejeces.

• Mantener la independencia. Unas rodillas fuertes y sanas son una parte importante de la vida independiente, como conducir, caminar y realizar tareas domésticas.

All kinds of physical activity can help support strong knees, and the above exercises recommended by Hinge Health physical therapists are a great place to start. Working with a physical therapist can also help you target more specific ways to improve your knee health. Physical therapists (PTs) are trained to modify exercises when needed to prevent pain during movement or safely add more challenge as you progress. You can see a physical therapist in person or use a program like Hinge Health to access a PT via telehealth/video visit.

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

More Benefits of Physical Activity for Healthy Knees

An active lifestyle is an important part of joint health. As you work to build knee strength, some physical activities can help keep your knees healthy and strong without pain. These include: 

• Walking. Dr. Wolters recommends daily walking because it gently activates muscles in your legs without putting too much force on your knees.

• Swimming. Swimming promotes gentle resistance to strengthen your muscles, which may make activity less uncomfortable.

• Stationary biking. On a recumbent exercise bike, you sit in a reclined position and pedal in front of you rather than below you. This position may be gentler on your knee joints. 

No matter what type of exercise you do, staying active in a way you enjoy with minimal pain is key. “If it’s enjoyable and doesn't bother your knees, that’s a great place to start,” says Dr. Wolters. 

Common Questions About Knee Health in Seniors

Is squatting or kneeling bad for my knees? 

You may feel uneasy doing some movements, such as squatting or kneeling, if you have knee pain, but take heart: Dr. Wolters says when these movements are paced correctly, they actually help promote knee health. “If it’s painful to squat or kneel, I recommend working with a Hinge Health physical therapist to learn how to do these movements in a way that doesn’t exacerbate your discomfort,” he says. 

Won’t knee exercises make my knee arthritis worse? 

In general, the opposite is true. Exercise is known to help promote strength in those with arthritis. And it is rare that the occasional pain or flares that occur after knee exercises means you are making your arthritis worse, but it might mean you need to adjust your exercise plan. If you notice that pain (or any other symptoms) are worse when you’re exercising, talk to your medical provider or a physical therapist. An expert can help you find ways to exercise with less discomfort. 

PT Tip: Focus on Hydration and Nutrition 

One of Dr. Wolters’ favorite tips for senior knee health is increasing hydration and fiber intake. “A lot of times, soreness in the knees can be related to inflammation in the area, and drinking more water and eating more plants can help minimize that,” he says. Try to sip on water throughout the day, and add an extra serving or two of veggies to each meal. You may notice that with decreased inflammation in your knees, you experience improved mobility. 

How Hinge Health Can Help You 

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

How Hinge Health can help you

If you have pelvic pain or symptoms that are affecting your quality of life, you can get the relief you've been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

Referencias

1. Heidari, B. (2011). Prevalencia, factores de riesgo, patogenia y características de la artrosis de rodilla: Parte I. Revista Caspia de Medicina Interna, 2(2), 205-212. https:// www.ncbi.nlm.nih.gov/pmc/articles/PMC3766936/ 

2. Sen, R. & Hurley, J. A. (2023). Osteoartritis. Editorial StatPearls. https://www.ncbi.nlm.nih.gov/books/NBK482326/

3. Wang, W., Niu, Y., & Jia, Q. (2022). La fisioterapia como tratamiento prometedor de la artrosis: Una revisión narrativa. Fronteras de la Fisiología, 13, 1011407. doi:10.3389/fphys.2022.1011407