When dealing with bad knees, it’s essential to focus on strengthening the quadriceps muscles, as they play a crucial role in stabilising the knee joint. Incorporating gentle quad strengthening exercises can help alleviate pain and improve mobility.

One effective exercise is the straight leg raise. To perform this, sit comfortably on a firm surface with one leg bent and the other extended straight out in front of you. Slowly raise the straight leg to the height of the bent knee, holding for a few seconds before lowering it back down. Repeat this 10 to 15 times, ensuring that the movement is controlled and pain-free.

Another beneficial exercise is the wall sit. Stand with your back against a wall and slide down until your knees are at a 90-degree angle, keeping your back flat against the wall. Hold this position for 10 to 30 seconds, working your way up as you become stronger.

Always consult with a healthcare professional or physiotherapist before starting any new exercise programme, especially if you have existing knee issues. Remember to listen to your body, and gently progress at your own pace to enhance your strength without exacerbating discomfort.