• Keeping your knee joint healthy with regular exercise is essential because your knees support almost every movement, from walking to standing up.
• Strong muscles around your knees help reduce strain on the joint, making it easier to move without pain or stiffness.
• Simple exercises can strengthen the muscles, improve flexibility, and even help prevent injuries or issues like arthritis as you age.
• By keeping your knees strong and flexible, you'll maintain better balance, stability, and mobility, allowing you to enjoy everyday activities with ease.

Below exercises must be done not only for painful knee but both the knees as well.

To keep your knee joint healthy you should train your front thigh muscles :

To train front thigh muscles which are also called as Quadriceps Muscles remember the following points :

• Type of strength training that can help build muscle and improve function in the knees.
• Lie on your back keep the leg straight and placed the towel role below the right knee.
• Flex your right foot and tighten the thigh muscles of your right leg.
• Hold for 5-10 seconds. Repeat 10 times.

To keep your knee joint healthy you should also train your calf muscles :

To train calf muscles remember the following points :

• Stand in front of wall or chair support and slowly raise your heels until you’re standing on your toes.
• Hold for a few seconds then slowly lower your heels.

To keep your knee joint healthy you should also train your inner thigh muscles :

To train inner thigh muscles which are also called as Adductor Muscles remember the following points :

• Lie on your back with the knees bent and the heels flat on the ground.
• Place a rolled up towel/ folded pillow between the legs.
• Keeping the pelvis flat on the mat squeeze the towel/pillow together and release the tension by half.
• Repeat for 10 repetitions.

In conclusion, maintaining knee joint health through targeted exercises like quadriceps isometrics, adductor isometrics, and calf stretches is essential for long-term mobility and strength.

Each of these exercises plays a vital role:

• Quadriceps isometrics activate and strengthen the thigh muscles without putting pressure on the joint .
• Adductor isometrics help stabilize the knee by strengthening the inner thigh muscles.
• Calf stretches improve flexibility and alleviate stress on the knee.
• Together, they build a strong support system around the knee, enhancing stability and reducing the risk of injury.

For those experiencing knee pain or weakness, incorporating physiotherapy can be incredibly beneficial. A trained physiotherapist can guide you through these exercises, ensuring proper technique to maximize effectiveness and avoid strain. Physiotherapy also includes a variety of individualized treatments—like manual therapy, customized exercise programs, and supportive modalities—that are tailored to alleviate pain and restore muscle function around the knee. By combining these exercises with professional physiotherapy, you’ll be on the path to a healthier, stronger knee joint, supporting both everyday activities and more intense physical demands.