How to maintain healthy knee cartilages?

Maintaining Healthy Knee Cartilage

Regular exercise, weight management, and proper joint mechanics are the most effective ways to maintain healthy knee cartilage and prevent deterioration.

Exercise Recommendations

Exercise is crucial for maintaining healthy knee cartilage and should include:

Strength Training

• Quadriceps strengthening exercises are strongly recommended (1B evidence level) 1
• Perform strengthening exercises at least 2 days/week at moderate to vigorous intensity (60-80% of one repetition maximum) for 8-12 repetitions 1
• Progressive resistance training is more effective than non-progressive programs 1

Aerobic Exercise

• Low-impact aerobic activities such as walking, cycling, or swimming for at least 30 minutes daily 1
• Both strengthening and aerobic exercises have been shown to reduce pain and improve function in knee OA 1

Range of Motion Exercises

• Regular stretching to maintain normal mobility of the knee 1
• Aim for a minimum of 12 supervised sessions initially to learn proper technique 1

Weight Management

• Maintain a healthy body weight to reduce stress on knee cartilage 1
• Weight loss is strongly recommended for overweight individuals (BMI >25 kg/m²) 1
• Even modest weight loss (5-10% of body weight) can significantly reduce knee cartilage degeneration 2
• Combine diet and exercise for optimal results rather than exercise alone 1
• Weight loss reduces the risk of developing symptomatic knee OA in women 1
• Fat mass has a deleterious effect on knee cartilage, while fat-free mass (muscle) has a beneficial effect 3

Proper Footwear and Assistive Devices

• Use appropriate footwear with shock-absorbing insoles 1
• Consider using walking aids (canes, walking sticks) to reduce joint load when needed 1

Nutritional Considerations

• Evidence for dietary supplements like glucosamine and chondroitin is inconsistent 1
• Some evidence supports probiotics for knee health:
  • Lactobacillus casei Shirota has been shown to reduce pain and inflammatory markers in patients with knee OA 1
  • Prebiotic fiber supplementation may help protect against cartilage damage, particularly in overweight individuals 1

Avoid Joint Damage

• Avoid high-impact activities that cause excessive joint stress
• Modify activities that require repetitive deep knee bending
• Use proper form during exercise to avoid joint injury
• Allow adequate recovery between intense workouts

Common Pitfalls to Avoid

1. Ignoring early symptoms - Address minor knee pain promptly before it progresses
2. Excessive rest - Complete inactivity can lead to muscle weakness and joint stiffness
3. Overtraining - Gradually increase exercise intensity to avoid injury
4. Neglecting proper form - Poor exercise technique can damage cartilage
5. Focusing only on weight loss without muscle strengthening - Both are important for cartilage health

Special Considerations

• Women may have higher risk for cartilage degeneration in the lateral and patellofemoral compartments 4
• Older adults should still engage in exercise but may need to modify intensity based on their capabilities 1
• Overweight individuals should prioritize weight loss combined with muscle strengthening 2

By implementing these strategies consistently, you can maintain healthy knee cartilage and reduce the risk of developing knee osteoarthritis or slow its progression if already present.