As an orthopedic surgeon specializing in sports medicine, more specifically knee problems, I am routinely evaluating the status of my patients' legs. I have learned that one cannot adequately assess a knee problem in a vacuum, by only paying attention to the knee itself. It must be seen as part of a biomechanical linkage system that starts with the foot and extends up to the core area, or midsection, of your body. A critical component of that link is the quadriceps muscle - the protector of the knee and much, much more.
Your quadriceps muscle is the large muscle group on the front of your thigh (the hamstrings are the group on the rear thigh area). Your quads, as we often refer to them, are the largest muscle group in your body. They have a tremendous responsibility when it comes to your overall health and function.
A well-toned, strong quadriceps will not only allow you to get around more easily, and function more efficiently, but it also protects your knee from injury and ailments. A small increase in quad strain was found in one study to lower the risk of knee osteoarthritis by 20 to 30 percent. Stronger quads also protect against falls and fractures. If there were an internal fountain of youth, your quads would be part of the foundation.
Unfortunately, when not exercised regularly, your quads will melt away, resulting in the leg weakness that I all too often see in my office. When your knee is injured, or if you are limping for a few days, your quad muscle begins to rapidly diminish. Similarly, with age and inactivity, this important thigh muscle will vanish.
Your overall body muscle mass normally peaks at age 25 to 30, and there is a 10 percent loss of muscle per decade after age 40, which rises to 15 percent after age 50, and 30 percent after age 70! Some individuals are affected more so than others.
This muscle loss happens gradually, almost imperceptibly. It might feel strong and vigorous one day, then weaker, even frail another. Your quads, as the largest muscle group in your body, are dramatically affected.
The good news is that much of this is preventable. Muscle can grow at any age if stimulated properly. The bad news is that there is a good bit of confusion about how one goes about gaining or maintaining quad (and overall leg) strength.
In my next entry, I'll share some exercises that will keep your quads good and strong for life. In the meantime, do you have any suggestions for maintaining leg strength? Have you noticed muscle loss, a feeling of weakness, or even a buckling sensation around your knees?
