When osteoarthritis progresses, the cartilage wears down, reducing the shock-absorbing function of the knee and causing severe pain. The healthy cartilage thickness is about 3 to 4 mm, but when the cartilage thins, the joint experiences direct friction, increasing the rate of damage. Since cartilage does not regenerate naturally, it is important to manage it properly to slow down wear and preserve the remaining cartilage as much as possible. As an orthopedic specialist, I will introduce methods for cartilage preservation.
First, regular knee health checkups are essential for women going through menopause in their 50s and 60s. Hormonal changes in menopausal women severely degrade joint function. In particular, the decrease in estrogen acts as a major cause of weakened cartilage protection and increased joint inflammation. There are no nerve cells in cartilage, so even as wear progresses, pain is not felt. Therefore, it is very important to check the condition of the cartilage through regular examinations and to block the progression of osteoarthritis early.
Initial treatment for osteoarthritis prioritizes conservative treatment such as medication and injections, along with exercise therapy. If pain persists for more than three months, more precise examinations should be conducted to consider non-surgical or surgical treatment. At this time, the patient's age is very important because the applicable treatments differ with age. For early to mid-stage arthritis in individuals in their 50s and early 60s, injection therapy that improves joint lubrication or treatments that strengthen ligaments and tendons can minimize cartilage damage. If the knee bows inward and the cartilage wears down, arthroplasty and stem cell cartilage regeneration therapy can be combined to slow the progression of arthritis.
Artificial joint surgery is considered when most of the cartilage has been lost and severe pain persists. Generally, it is suitable after the mid-60s. Therefore, in their 50s and early 60s, focus should be on cartilage preservation. To preserve cartilage, first, one should become familiar with their hospital. There are lifestyle habits that must be followed to use cartilage for as long as possible. First, the worst postures that put pressure on the knees should be avoided. Sitting squatting puts a load on the knee of about 7 to 8 times body weight, while kneeling puts a load of about 5 to 6 times body weight on the knee. Avoiding these postures and getting into the habit of sitting on a chair helps protect the cartilage.
Second, weight management is essential. For every 1 kg gained, the load on the knees increases by about 4 kg. As weight increases, the rate of cartilage wear speeds up, so it is important to maintain an appropriate weight.
Third, strengthening thigh muscles is important. The thigh muscles (quadriceps) play a crucial role in supporting the knee. If muscle strength is lacking, the knee joint experiences direct impact, accelerating cartilage damage. Especially for middle-aged individuals, muscle loss occurs rapidly, so daily and dedicated thigh strength exercises are necessary. One can hold a squat against a wall for 30 seconds or alternate lifting each leg while sitting in a chair for 10 repetitions in 3 sets.
Engaging in low-impact exercises like swimming, aqu aerobics, or using a stationary bike is also beneficial. In water, body weight is reduced, allowing for improved cardiovascular capacity and strength without stressing the knees. Walking in water, swimming, or aqu aerobics can protect the joints while maximizing exercise effectiveness.
Using a stationary bike with low pedal resistance allows for smooth pedaling, minimizing knee impact while strengthening thigh muscles. If set to excessive resistance, knee impact may increase, so it's best to start at a low level.
Having knee pain indicates that the cartilage has already worn down to some extent. Cartilage is a consumable part of the human body that comes with a finite amount from birth, gradually wearing down over time. In modern society, more than 70% of middle-aged individuals suffer from arthritis, and the more early to middle-stage cartilage remains, the more treatment options available.
Therefore, it is important to slow down the rate of cartilage wear and maintain knee health through regular knee health checkups and improvements in lifestyle habits. Once cartilage wears down, it does not regenerate on its own, so proper management is needed from now on to protect knee health.