Knee health depends on strength, movement, and managing stress on the joint. While aging can lead to muscle loss and cartilage wear, many knee problems—including pain and early arthritis—can be prevented or delayed with the right habits.
Alexis Colvin, MD
In this Q&A, Alexis Colvin, MD, Mount Sinai Orthopedic Surgeon and Chief Medical Officer for the US Open, discusses how knees lose their resilience with age and how to keep them healthy.
“Keeping your muscles strong is one of the most effective ways to protect your knees as you get older,” explains Dr. Colvin, Professor of Orthopedic Surgery, Icahn School of Medicine at Mount Sinai.
Why is knee strength important? With everyday activities like walking, the knee can experience forces of one and a half to three times your body weight, and even higher with stairs or running. Your knees depend heavily on the surrounding muscles—especially the quadriceps, hamstrings, and glutes—to absorb force and keep the joint stable. Strong muscles help distribute these forces more evenly and reduce the load placed directly on the cartilage and other parts of the joint.
Why do I need to keep my knees strong as I get older? Muscle mass and strength tend to gradually decline starting in our 30s, and flexibility can decrease as well. When muscles are weak or unbalanced, it is common to develop occasional knee pain, stiffness, or discomfort as you enter middle age. But if you keep your legs strong you can reduce and even potentially avoid knee pain as you grow older.
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Why do my knees hurt now that I’m in my 40s? Is this normal? Imaging studies show that many people in their 40s and over have early signs of arthritis but don’t have significant symptoms. When they do have pain, it is can be from other issues like muscle weakness or reduced flexibility. In other words, some knee pain or discomfort is often a sign that the muscles and tendons around the knee may need strengthening and/or stretching.
How can I keep my knees strong as I get older? With exercise, you can prevent muscle loss in your knees. Regular movement also stimulates the production of synovial fluid within the knee joint, which helps maintain cartilage health. A balanced routine that includes strength training, aerobic activity, and flexibility work tends to produce the best results. Research shows that gradual strengthening programs can reduce knee pain and improve function, even in people with early arthritis.
What are some easy ways to make my knees stronger without getting hurt?
Exercises that can safely build knee strength include sit-to-stand movements (chair squats), step-ups, and wall sits, as well as low-impact activities such as cycling and brisk walking
Start with simple, controlled movements and focus on consistency rather than intensity
It is also important to strengthen the hips and core, as they play a key role in controlling knee alignment and reducing abnormal stress across the joint
Moving slowly with good form and progressing gradually helps minimize injury risk
Consider working with a physical therapist for guidance on exercises
When should I see a doctor for knee pain? Knee pain can improve with time, activity, and/or strengthening, but certain symptoms need to be examined. You should consider seeing a doctor if you experience:
Pain that persists for more than a few weeks despite rest, ice, and anti-inflammatories, or if you experience swelling that does not resolve
Symptoms such as locking, catching, or a feeling that the knee is giving way, which indicate issues such as meniscal injury or ligament instability
Pain following a specific injury, particularly one involving twisting or impact (requires prompt evaluation)
Knee pain limiting your ability to perform daily activities or exercise
Seeing a doctor early can identify treatable conditions and potentially prevent an injury from developing into something worse.
How does my weight affect my knee health? Maintaining a healthy weight is critical—biomechanical studies show that each additional pound of body weight can translate to roughly three to four pounds of extra force across the knee with each step.
Does knee pain always mean injury? Not always—many causes of knee pain are related to muscle imbalance and respond well to targeted exercise. Research consistently shows that people can improve strength, reduce pain, and enhance function at virtually any age with the right approach.
1 lb cremini mushrooms
1 lb ground chicken (or ground turkey)
Salt, to taste
Pepper, to taste
Oil, to coat pan
4 slices cheese, of your choice
4 buns or rolls
1 red or yellow onion, sliced and grilled (optional)
Pickles (optional)
Toppings, of your choice
PREPARATION
Lightly salt the mushrooms. Add them to a food processor and pulse until finely chopped, or chop fine by hand. Mix chopped mushrooms and ground poultry in a large bowl until well combined. Divide mixture into 8 equal parts and form into 8 thin patties; season the patties lightly with salt and pepper. Transfer to a plate and set aside.
Lightly coat a large skillet or grill pan with the oil. Add the patties and cook 5 to 6 minutes per side. Top each patty with a slice of with the cheese of your choice, and heat briefly, and possibly cover the pan, to melt the cheese.
Stack 2 patties on each bun and top with grilled onion slices, pickles or other toppings of your choice.
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Nutritional Information per serving (without bun or cheese)
Approximately 247 calories
Carbohydrates: 35.5 g
Protein: 18.4 g
Fat: 4.6 g
4 servings
I love to cook, and I am always searching for new recipes. My family enjoys a good burger, but we don’t eat a lot of meat and prefer poultry. I found this recipe online, and have made it multiple times for my immediate family and guests. It’s always a hit. The mushrooms really create a “meaty” flavor. –Sandy Sterthous, Recruiter, Human Resources
From left: Beth Oliver, DNP, RN, FAAN; Melissa James, BSN; Claudia Garcenot, MSN, MHA, RN; and Nicole Jones, BSN
Melissa James, RN, began her career in health care as a patient care associate (PCA) at Mount Sinai Brooklyn in 2015, but nursing school was always in her plan. It was also in the family, as Melissa’s mother began her own health care career as a certified nursing assistant, eventually becoming a licensed practical nurse.
In fact, Melissa’s mother encouraged her to become a PCA in order for her to test the waters and make sure nursing was the right path. Melissa quickly decided it was, and began saving for her nursing education. She attended Long Island University part-time during the day for five years, while continuing to work at Mount Sinai Brooklyn, at times covering both evening and morning shifts, in addition to scribing for a local medical office.
”It was challenging,“ she says, “but doable. My family and work colleagues were tremendously supportive. And after 16-hour days while I was a student, my current 12-hour shift is a breeze.”
Melissa says her experience as a PCA was invaluable training for a career in nursing.
“It was like having clinical rotations before even starting nursing school. As a PCA, I spent a lot of time at the bedside, which really helped me develop strong patient communication skills, something that might have taken longer had I gone straight into nursing,” she says. “While I’m still very much involved with patients as an RN, the nature of my role has changed. There are certain hands-on tasks I no longer perform as often, but I now have the opportunity to apply critical thinking and collaborate with fellow nurses and the medical team to develop treatment plans.”
Melissa is on the same unit, 2 East, as she was as a PCA. “My unit is special. If you stick your head out the door asking for assistance, people come running,” she says. “We are all committed to helping one another. 2 East works as a team! And, we are a fun, friendly group.”
Nicole Jones, BSN, began her health care journey as a patient care associate at Mount Sinai Brooklyn in 2020. Like Melissa, she always knew she wanted to become a nurse. And she previously majored in Science as an undergraduate. In 2023, she took the next step by enrolling in the accelerated BSN program at the Mount Sinai Phillips School of Nursing.
“Balancing part-time work with the intensity of a 15-month program was challenging, but the support at PSON made all the difference,” she says. “The faculty truly wanted us to succeed—tutoring was accessible, and the close-knit environment made it easy to build strong relationships with both faculty and classmates.”
After graduating in 2024, Nicole started her nursing career in February 2025 at Mount Sinai Brooklyn’s Stepdown Progressive Care Unit, where she cares for patients transitioning from surgery or the Intensive Care Unit (ICU).
“I absolutely love being a nurse and having the autonomy to make decisions in patient care,” she says. “Working as a PCA really shaped me—it not only taught me to prioritize safety and strengthened my appreciation for bedside care, but also prepared me for the demands of nursing school by enhancing my clinical awareness and time-management skills.”
Nicole, like Melissa, is focused on the present but remains open to what the future holds. “I’m considering the ICU as a potential next step to grow clinically, but I’m also interested in pursuing wound care—both areas really speak to different parts of my nursing passion,” she says. “It feels good to be in a place where there are so many meaningful directions to explore.”
From left: Vanessa Rose Jayme, MS, RN; Daniella Stephen, MPH, MSN, RN; Anne Pisciotta, RN; Asha Cox, RN; Connie Vargas, Director of Nursing Systems; Riskarlyn Figuereo; and Sharon Kurian, MSN, RN, CMSRN, Assistant nurse manager, 3 East
Asha Cox, RN, Nurse Manager on 4 East at Mount Sinai Queens, started her day recently by checking on a nurse in her unit who had experienced an injury earlier in the week. Calling the nurse at home, Asha immediately detected that something was wrong. She said to her colleague, “Your voice has changed, are you okay?” Within moments, Asha knew this nurse was not well. “It was also clear she was alone in her home. I told her to call 911, but she could not. I asked for her address, but it was hard to understand her, so the next step was to look through the Mount Sinai database to find where she lived and how to reach her emergency contact. I also told her to unlock the door for emergency services, if she could do so safely. And to lie on the floor to avoid falling.“
Thankfully, colleagues were in the office, and it became a team effort. Daniella Stephen, MPH, MSN, RN, Senior Director, was by Asha’s side, offering guidance. Riskarlyn Figuereo, Administrative Office Coordinator, searched through the database for the emergency contact information and home address. Anne Pisciotta, Clinical Nurse Manager, 3 West, was a calming presence with her frequent nods of support. And Vanessa Rose Jayme, MS, RN, Assistant Nurse Manager, came just in time to offer her telephone for multitasking while Asha spoke to her colleague and the 911 operator simultaneously. “I was feeling in control, but when 911 called back to say they could not find the entrance to her building, admittedly I had to work a little harder to calm my nerves,” Asha says.
Safiya Alozie, RN, Nurse Manager, 3 East, was in the office as well. “As we listened, the voice over the phone gradually became more slurred and disoriented,” Safiya says. “Asha remained calm, soothing her colleague and reassuring her that help was on the way. We heard the cries and the fear through the phone, and the anxiety among us all was palpable. The 15-minute phone call seemed liked an hour. But Asha never showed any fear, reminding this nurse that she would not hang up until the ambulance arrived. When we all heard the medical team burst through the door, there was a sense of relief for everyone. We could finally exhale!”
Asha, who has worked as a nurse at the Mount Sinai Health System for 18 years, says her experience was key in helping her navigate this “somewhat surreal” situation. “As nurses, we learn how to pay attention to seemingly little things, the details, an unusual symptom,” Asha explains. “In this case, I picked up on her voice, and the longer she was on the phone, I recognized the signs of stroke.” She adds, “You cannot be sure how you will respond in times like these, but I am a person of faith. I am also am so thankful that my colleagues were close by. I felt supported.”
Jill Goldstein, MA, MS, RN, Vice President, Patient Services, and Deputy Chief Nurse Officer, Mount Sinai Queens, says: “Asha exceeded the definition of hero this day. She followed her intuition and her heart, which led to the successful 911 intervention. This is emblematic of Asha’s leadership style, authentic, transformational and dedicated to her staff and colleagues. We are blessed to work with Asha.”
Get ready for an unforgettable evening of magic, purpose, and impact. The 23rd Annual MS Center Celebration is set to once again dazzle guests on Thursday, March 6, at the Metropolitan Club in Manhattan. Providing key support for The Corinne Goldsmith Dickinson Center for Multiple Sclerosis at Mount Sinai, the gala promises a night of joy, inspiration, and entertainment.
This year’s co-chairs are Ilana Katz Sand, MD, Associate Director of the Center; Stephen Krieger, MD, Professor of Neurology at the Icahn School of Medicine at Mount Sinai; and Anthony Rosa, Founder and CEO of Runway 7 Fashion, Advisory Board Member of the Center, and designer of the MS-themed lab coats worn by members of the Center at New York Fashion Week.
The evening will feature a special performance by David Gerard, a popular mentalist and magician, who in past years has left the audience, including the Center’s seasoned scientists, in awe.
But the true magic lies in the vital funds raised to advance the Center’s mission: transforming lives of those affected by multiple sclerosis through comprehensive and innovative patient care, groundbreaking research, and renowned education and training.
With more than 6,000 patients relying on the Center, the need for resources has never been greater. Thanks to the generosity of patients, families, and friends of the Center, proceeds from past galas have helped launch such life-changing programs as the C. Olsten Wellness Program, founded in 2020 by event co-chair Dr. Katz Sand, who also serves as the program’s co-director. This program provides a holistic, multidisciplinary approach to help participants optimize quality of life and improve their long-term prognosis. Funds raised are also critical to enabling innovative research and training for the next generation of MS care leaders.
Join us in strengthening our Center’s mission to create a brighter future for those we serve living with MS.
Get ready for an unforgettable evening of magic, purpose, and impact. The 23rd Annual MS Center Celebration is set to once again dazzle guests on Thursday, March 6, at the Metropolitan Club in Manhattan. Providing key support for The Corinne Goldsmith Dickinson Center for Multiple Sclerosis at Mount Sinai, the gala promises a night of joy, inspiration, and entertainment.