PIllar 4: Get it Strong
The double whammy of Knee Osteoarthritis and Sarcopenia
Not only does Knee OA itself contribute to weakening of your leg muscles, but it typically happens at a time in life when most adults are starting to experience Sarcopenia.
Sarco-what you say? Read on dear reader . . .
What Knee Osteoarthritis does to your knee Strength
Knee osteoarthritis can significantly impact leg strength, leading to decreased mobility and functional limitations. As the degeneration of joint cartilage progresses, the stability and strength of the knee joint are compromised. The affected leg muscles, including the quadriceps and hamstrings, may become weaker due to pain, inflammation, and mechanical changes in the joint. This weakness can further lead to muscle imbalances, reduced proprioception, and altered gait mechanics. These factors contribute to a vicious cycle of decreased leg strength and increased pain, making it challenging to perform daily activities, such as walking, climbing stairs, or standing for long periods.
The added problem of “Sarcopenia”
There is a double whammy that happens to those with knee osteoarthritis. Not only our the muscles around the joint weakening due to the condition itself, but in most people with knee osteoarthritis, the body is also fighting Sarcopenia. Sarcopenia is a progressive age-related condition characterized by the loss of muscle mass, strength, and function. Starting at about age 40, this natural process causes us to gradually lose approximately 1-2% of our muscle mass per year. This includes the main muscle groups that control the knee joint. As those muscles weaken, you increasingly lose control of the joint. As you lose control of the joint, there is more wear on the cartilage. As there is more wear on the cartilage, more inflammation develops. As more pain andinflammation develops, more
Both of these foes can be fought!
The good news is that both of these adversaries can be beaten back with strengthening exercises. And it really doesn’t even take all that much. Just a 2-3 days per week of some simple exercise can increase your strength and decrease your pain. That is what this chapter is all about.