Does the treadmill wear the most on the knee? Protection can only rely on muscle?

Some people believe that exercise is good for knee function, while others worry that physical activity might cause knee wear and tear, which could be harmful to the joint. So, how can we properly protect our knees during exercise? Mountain climbing isn't always great for your knees. The knee joint is one of the most mobile and weight-bearing joints in the body. Twisting movements are particularly likely to lead to knee damage. Activities like jumping, sudden turns, or quick directional changes—common in sports such as football or basketball—can increase the risk of injury. On the other hand, running on a straight path tends to cause fewer knee problems. While mountain climbing is an excellent form of exercise, it may not be ideal for protecting the knee joint. When climbing uphill, the knee bears the full weight of the body, and when going downhill, it has to handle additional impact forces. This repeated stress can increase friction between the tibia, meniscus, and articular surfaces, making the knee more prone to injury. There's no such thing as "runner’s knee." Many people worry about developing this condition, but the term isn’t officially recognized in clinical practice. If you experience discomfort, it's usually due to issues like cartilage damage, tendonitis, or synovitis. If you feel pain in your knee, take a break from exercise and rest until the pain subsides. For acute injuries like ligament tears, it's important to rest for at least three months. As the saying goes, "100 days of injury and bones," so patience is key. Don’t compare yourself to professional athletes—they train daily to improve strength, flexibility, coordination, and balance. They also have access to medical teams and rehabilitation support, which regular exercisers often don’t. Treadmills can be problematic because they move at a fixed speed. If you slow down even slightly, you might fall off. Running continuously at the same pace for 30 minutes or more can be tough on your joints. If your knee and muscles aren’t fully coordinated, this repetitive motion can cause damage to the meniscus and cartilage over time. The best way to protect your knees is through strong muscles. While knee braces or pads might offer some support, they’re not a substitute for muscle strength. Focus on building strength, reactivity, and sensitivity in your lower body. A great low-impact exercise for everyone, especially the elderly, is the wall sit. It helps strengthen the quadriceps and is perfect for those who aren’t used to regular workouts. To perform it: stand with your back against a wall, feet shoulder-width apart, and slowly slide down until your thighs are parallel to the ground. Keep your knees aligned with your toes, and make sure the angle between your thigh and calf is at least 90 degrees. Hold this position for a few seconds, then rest for 1–2 minutes before repeating. Aim for 3–6 sets per day. You can also try different angles—such as 30°, 60°, and 90°—to enhance the effectiveness of the exercise.

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