Many people believe cartilage can't be strengthened, but this isn't true. In this video, I'll share how to strengthen and protect your knee cartilage.
Joint cartilage lacks nerve endings, so damage isn’t felt until it's significant. It also has poor blood supply, making healing difficult. Despite this, cartilage is metabolically active and benefits from movement, which nourishes the joint.
Research shows that inactivity leads to thinner cartilage, while exercise can increase its thickness. The best exercises for cartilage health involve 15 minutes of low-impact repetitive movement with at least 4 hours of rest, at moderate intensity. Activities like cycling, rowing, using an elliptical trainer, resistance training, and walking are ideal.
Here's how it works: Movement stimulates cartilage cells to produce collagen, creating a strong, gliding protective layer. This is crucial during childhood for reducing the risk of osteoarthritis later.
High-impact activities like running can harm cartilage if introduced suddenly. Gradual introduction allows cartilage to adapt. Joint injuries, like ACL tears, increase the risk of osteoarthritis, so a cartilage protection plan, including the discussed exercises, is vital.
Recent studies indicate that regular exercise can improve cartilage quality. Even high-impact activities like step aerobics have shown positive effects after a year of regular practice.
Remember, physical activity benefits and protects cartilage. Thanks for watching! Please support the channel by sharing this video. Check out our other knee health videos and stay tuned for more tips on maintaining joint health.
Studies mentioned:
Tuna, Serpil; Balcı, Nilüfer; Özçakar, Levent (2016). "The relationship between femoral cartilage thickness and muscle strength in knee osteoarthritis." Clinical Rheumatology, 35(8), 2073-2077. doi:10.1007/s10067-016-3271-4.
Multanen, J., Nieminen, M. T., Hakkinen, A., et al. (2014). "Effects of high-impact training on bone and articular cartilage: 12-month randomized controlled quantitative MRI study." Journal of Bone and Mineral Research, 29(1), 192-201.
Koli, Jarmo, Juhani Multanen, Urho M. Kujala, Arja Häkkinen, Miika T. Nieminen, Hannu Kautiainen, Eveliina Lammentausta et al. (2015). "Effects of exercise on patellar cartilage in women with mild knee osteoarthritis." Medicine & Science in Sports & Exercise, 47(9), 1767-1774.
Helminen, H.J., Hyttinen, M.M., Lammi, M.J., Arokoski, J.P., Lapveteläinen, T., Jurvelin, J., Kiviranta, I. and Tammi, M.I., 2000. Regular joint loading in youth assists in the establishment and strengthening of the collagen network of articular cartilage and contributes to the prevention of osteoarthrosis later in life: a hypothesis. Journal of bone and mineral metabolism, 18(5), p.245.
00:00 Introduction
01:46 What is the best exercise for knee joint cartilage?
02:30 Is running good for childrens knees?
03:34 Is exercise good for cartilage health?
24 июл 2024
