Keep Your Knees Strong for a Century: Tips from a Japanese Doctor

Don't Let Knee Pain Hold You Back - Try These Exercises for happy longevity

Don't let knee pain slow you down. In fact, around 10 million people in Japan are thought to suffer from knee osteoarthritis. This condition can be really debilitating, leaving some people bedridden and unable to enjoy their favorite activities.

But don't worry, there are things you can do to prevent knee problems and keep your knees healthy well into old age.

According to Dr. Ichiro Tatsumi, a renowned knee specialist, up to 46% of his patients with worn-out knee cartilage could regain their ability to walk without resorting to surgery. (Source: 100年足腰 "100-Year Legs and Lower Back" written by Ichiro Tatsumi)

Dr. Tatsumi recommends that his patients try some simple exercises for three months to see if their knee pain improves. If they do, they may be able to avoid surgery altogether!

Here are two exercises that Dr. Tatsumi recommends. They're easy and fun, so why not give them a try?

1. Exercise to regenerate knee cartilage

“People believe knee cartilage is gradually worn out and cannot be regenerated, but it is wrong,” Tatsumi says in the book.

“Even when it is reduced to a half or a quarter, it is possible to regenerate it with the right care,” he said.

Knee cartilage’s role is important. It acts as a cushion that absorbs impact on knee joints, helps your knee move smoothly, and it's made up of around 90% water.

This is the exercise.

1. Sit on a chair

2. Lift one leg and hold your knee with your hands

3. Swing your leg 30 times to each side, repeating three times (for a total of 90 swings per leg)

2. Exercise to strengthen your adductor muscle

Your adductor muscle is located inside your thighs and plays an important role in preventing knee issues. When this muscle weakens, your legs can become bow-legged, which puts more stress on your knees.

To strengthen your adductor muscle, try this simple walking exercise:

1. Stand up straight with your feet parallel and about one fist-width apart. Make sure your head is aligned directly above your hips.

2. Take a step forward, pointing the toes of your moving foot upward.

3. Land on your heel first. Then slowly shift your weight forward, rolling through the inside edge of your foot — from the heel to the ball under your big toe.

   Try to keep the outer edge of your foot (near your pinky toe) light or barely touching the ground.

4. Repeat with the other leg.

Lastly, remember that your knees bear a lot of weight when you walk, so it's important to keep your weight at an appropriate level.

By taking good care of your knees, you can keep them healthy and strong for a lifetime of pain-free movement!

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