Latest news with #osteoarthritis
Yahoo
6 days ago
- Business
- Yahoo
Knee Replacement Surgery Market worth $16.17 billion in 2030 with 6.1% CAGR
DELRAY BEACH, Fla., July 24, 2025 /PRNewswire/ -- The global Knee Replacement Surgery Market, valued at US$10.86 billion in 2023 stood at US$12.00 billion in 2025 and is projected to advance at a resilient CAGR of 6.1% from 2025 to 2030, culminating in a forecasted valuation of US$16.17 billion by the end of the period. The key factor propelling the market is the increasing prevalence of osteoarthritis, particularly among the aging population. This increase in cases is driving a higher demand for surgical interventions, including total and partial knee replacements. As life expectancy increases and age-associated degenerative changes to the knee joint become more pronounced, the necessity for these procedures is escalating. This demographic shift is a significant catalyst for market expansion, contributing to a growing global patient population requiring knee treatment solutions. Download PDF Brochure: Browse in-depth TOC on "Knee Replacement Surgery Market" 300 - Tables55 - Figures400 - Pages By product, the global knee replacement surgery market is segmented into knee implants, knee braces & support systems, and orthobiologics. The orthobiologics segment is expected to register significant growth over the forecast period. A growing number of patients are opting for non-surgical interventions to manage their conditions. Orthobiologics, such as Platelet-Rich Plasma (PRP) therapy, stem cell treatments, and hyaluronic acid injections, provide less invasive alternatives that enhance healing and stimulate tissue regeneration. These modalities are particularly beneficial for patients with early to moderate osteoarthritis, where conventional surgical interventions may be premature or unnecessary. By application, the global knee replacement surgery market is segmented into osteoarthritis & rheumatoid arthritis, degenerative disease, cancer, and other applications. The Centers for Disease Control and Prevention (CDC) reports that approximately 319,000 individuals aged 65 and older are hospitalized annually in the United States due to hip fractures. Surgical intervention typically involves the use of fixation devices that stabilize the fractured bone by immobilizing it, thereby providing a protective framework that facilitates healing. The incorporation of orthobiologics into orthopedic procedures is gaining traction, as these biological agents enhance the regenerative capacity of tissues and promote faster recovery. With the increasing prevalence of conditions such as rheumatoid arthritis and osteoarthritis, coupled with a growing geriatric population, there is a projected surge in the adoption of knee surgery devices to address these joint pathologies effectively. By end user, the end user segment of the knee replacement surgery market includes hospitals, ambulatory surgery centers, and orthopedic clinics. In 2024, hospitals accounted for the largest market share. Recent advancements in surgical technologies, anesthesia techniques, and shifts in Medicare reimbursement policies have driven an escalation in orthopedic procedures within outpatient environments, particularly ambulatory surgery centers. These developments are poised to significantly enhance the expansion of the ASC market. Consequently, we can anticipate a marked increase in the volume of knee arthroplasties conducted in these settings, thereby further propelling the growth of the ASC segment in the near future. Request Sample Pages : As of 2024, prominent players in the knee replacement surgery market are Zimmer Biomet (US), Stryker (US), Johnson & Johnson, Inc. (US), Smith+Nephew PLC (UK), and B. Braun (Germany). Stryker (US): Stryker ranks among the top firms in the global knee replacement surgery market. The organization has established a formidable presence in the global market, extending its operational reach across key regions, including Europe, North America, the Middle East, Africa, and the Asia Pacific. With a successful track record in more than 75 countries, the company has effectively built a strong brand recognition, particularly through its Orthopedics division, which specializes in advanced surgical devices for knee treatments. Driven by a commitment to growth, the firm continuously seeks to broaden its product portfolio, ensuring that it remains at the forefront of innovation by launching groundbreaking solutions tailored to meet the evolving demands of the market. To maintain its competitive advantage, the organization places a high priority on innovation and the creation of unique, differentiated products that stand out in an increasingly crowded marketplace. A central element of its strategy is a substantial investment in R&D, which fuels the introduction of pioneering technologies. These advancements are specifically designed to address the pressing, unmet needs of healthcare providers and patients, thereby enhancing treatment outcomes and improving the quality of care within the healthcare system. Zimmer Biomet (US) Zimmer Biomet (US) is among the leading companies in the global knee replacement surgery market. The firm is a key player in the healthcare industry, specializing in the production and distribution of a diverse range of medical devices and healthcare products designed to meet various medical needs. With a robust presence across multiple international markets, the company operates in notable countries such as Germany, where it taps into a highly developed healthcare system; France, which is known for its emphasis on innovation in medicine; and Italy, which has a rich history of medical advancements. In addition to these European nations, the firm's influence extends to Switzerland, renowned for its high-quality healthcare, as well as Spain and the UK, both of which represent significant markets for medical technology. The firm also maintains a strong foothold in Asia, including major economies such as Japan and South Korea, which are recognized for their cutting-edge healthcare technologies. Further expanding its global reach, the firm has established a presence in China, one of the fastest-growing healthcare markets in the world, as well as in Australia and New Zealand, where it provides vital healthcare solutions. The company is also active in Taiwan, India, Hong Kong, Thailand, Singapore, and Malaysia, where it meets the diverse medical needs of these dynamic populations. To support its extensive operations, the firm has developed a comprehensive distribution network that spans Benelux (Belgium, Netherlands, and Luxembourg) and the Nordic countries, ensuring effective market penetration in Central and Eastern Europe. Additionally, the firm has made significant inroads in the Middle East and Africa, regions that are increasingly recognizing the importance of advanced medical technology in improving healthcare outcomes. This strategic global presence not only enhances the firm's competitiveness but also reinforces its commitment to advancing healthcare worldwide. Johnson & Johnson Services, Inc. (US) Johnson & Johnson Services, Inc. (US) is a prominent entity within the knee replacement surgery sector, engaged in the comprehensive manufacturing, R&D, and global marketing of joint replacement technologies and related healthcare products. Operating under the MedTech business segment, it specializes in advancing knee replacement surgery products aimed at improving clinical outcomes through innovative technology. In a strategic collaboration with CrossRoads Extremity Systems (US), the company is focused on enhancing orthopedic care by integrating novel ideas to provide patients with superior health benefits. The firm commands a substantial market share across more than 60 countries, spanning multiple regions, including Asia Pacific, North America, the Middle East & Africa, and Europe. Additionally, it operates through a robust portfolio of key subsidiaries, which includes DePuy, Inc. (US), Animas Corporation (US), Ethicon, Inc. (US), and LifeScan, Inc. (US). For more information, Inquire Now! Related Reports: Joint Replacement Devices Market Orthopedic Braces & Supports Market Medical Robots Market Surgical Robots Market Minimally Invasive Surgical Instruments Market Get access to the latest updates on Knee Replacement Surgery Companies and Knee Replacement Surgery Market Size About MarketsandMarkets™: MarketsandMarkets™ has been recognized as one of America's Best Management Consulting Firms by Forbes, as per their recent report. MarketsandMarkets™ is a blue ocean alternative in growth consulting and program management, leveraging a man-machine offering to drive supernormal growth for progressive organizations in the B2B space. With the widest lens on emerging technologies, we are proficient in co-creating supernormal growth for clients across the globe. Today, 80% of Fortune 2000 companies rely on MarketsandMarkets, and 90 of the top 100 companies in each sector trust us to accelerate their revenue growth. 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Health Line
17-07-2025
- Health
- Health Line
Eating Right for Osteoarthritis (OA) of the Knee
Key takeaways Eating certain foods can help keep your knee joints healthy and reduce inflammation, which may slow down the progression of osteoarthritis. Keeping a moderate weight is very important because extra weight can put more stress on your knees and increase inflammation in the body. Vitamins, minerals, and antioxidants found in colorful fruits, vegetables, and spices can help protect your joints and reduce osteoarthritis symptoms. Osteoarthritis (OA) of the knee happens when cartilage wears away in a joint, and the bone starts to erode. Apart from tissue damage, you'll probably start to experience pain and inflammation. Some dietary choices can help you take care of your joints. In this article, find out what you can eat to help boost the health of your knee joints. How food helps OA How and what you eat may affect the development of osteoarthritis. Scientists say that when inflammation occurs, the body produces molecules known as free radicals. Free radicals form in the body in response to toxins and natural processes, including inflammation. When too many free radicals build up, oxidative stress results. Oxidative stress can contribute to cell and tissue damage throughout the body. This includes damage to the synovium and cartilage, which play a role in cushioning the knee joint. Oxidative stress can also trigger further inflammation. Antioxidants are molecules that can help protect the body from free radicals. They're present in the body, and you can also obtain them from plant-based foods. Researchers don't know exactly how free radicals and oxidative stress affect OA, but some have suggested that consuming antioxidants may help. Foods to eat Various nutrients may help boost joint health and reduce inflammation. The following foods may help delay the onset or progression of osteoarthritis: fruits and vegetables, which provide antioxidants low-fat dairy foods, which contain calcium and vitamin D healthy oils, such as extra virgin olive oil These foods are a part of an anti-inflammatory diet. Foods to avoid Some foods can increase the risk of oxidative stress. Foods that may have this effect include: highly processed foods foods that contain added sugar unhealthy fats, such as trans fats and saturated fats red meats Eating these foods could increase levels of inflammation. The importance of losing weight According to guidelines from the American College of Rheumatology and the Arthritis Foundation, maintaining a healthy weight is essential for managing or reducing the risk of osteoarthritis of the knee. This is because: Having extra weight puts additional pressure on the knee joint. Scientists have found a link between obesity and inflammation. Body fat produces hormones and chemicals that can increase levels of inflammation. Ways of reducing or managing weight include: Dine in. Dining in can help you better manage what you eat and how meals are prepared. Opt for healthy options when dining out. Choose a salad or other light option when you eat out. Also, steer clear of all-you-can-eat and buffet lunches. Limit your portions. A simple step that can help you limit your portions is using a smaller plate. Take just one serving. Put enough on your plate the first time so you won't be tempted to take more. Wait at least 20 minutes before going back for a second helping. It takes 20 minutes for your stomach to signal your brain that you're no longer hungry. Avoid the dessert aisle. Instead, stock up your shopping cart with fresh fruits and vegetables. Color your plate. Fill up half your plate with fresh vegetables of various colors. Avoid fat- and sugar-heavy processed foods. Opt for fruit-based desserts and make your own salad dressing with lemon juice and olive oil. Learn more here about the impact of body weight on knee pain. Vitamin D and calcium Some scientists have suggested that vitamin D may help prevent or manage osteoarthritis, but the findings have been mixed. A 2019 review didn't find any evidence that vitamin D can prevent osteoarthritis from progressing but concluded that it may help relieve joint pain in people who have low levels of vitamin D. Another study found lower levels of osteoarthritis damage in people with high levels of calcium in their blood. Vitamin D helps the body absorb calcium. Consuming foods with these nutrients may offer some protection. You can boost your vitamin D levels through controlled, daily exposure to sunlight, but some vitamin D–rich foods also provide it. Foods that contain vitamin D, calcium, or both include: seafood such as wild-caught salmon, cod, sardines, and shrimp canned fish, such as tuna fortified milk and other dairy products eggs yogurt green leafy vegetables Other foods that either contain or are fortified with vitamin D or calcium are: orange juice breakfast cereals tofu Current guidelines do not recommend taking vitamin D supplements for osteoarthritis, due to the lack of evidence that it can help. Always discuss any supplements with a doctor before you use them, as some supplements may not be suitable for everyone. Beta carotene Beta carotene is another powerful antioxidant. You can identify it easily because it gives fruits and vegetables, such as carrots, their bright orange color. Beta carotene is beneficial for your skin, eyes, and hair. Other excellent sources include: Omega-3 fatty acids Some studies have suggested that having a higher intake of omega-3 fatty acids compared with omega 6 fatty acids may help prevent osteoarthritis. Tips for getting the right balance include: using omega-3 oils, such as olive oil, for cooking and salad dressings eating oily fish twice a week cutting down on red meats and other animal proteins consuming a quarter cup of nuts or seeds a day Omega-3s may work to reduce inflammation in your body by limiting the production of cytokines and enzymes that break down cartilage. Foods that are good sources of omega-3 fatty acids are: salmon, either wild, fresh, or canned herring mackerel, but not king mackerel sardines anchovies rainbow trout Pacific oysters omega-3-fortified eggs ground flaxseed and flaxseed oil walnuts Omega-6 fatty acids are present in: meat and poultry cereals eggs nuts and seeds some vegetable oils Current guidelines recommend not taking fish oil supplements, as there is not enough evidence that they can help. Spices The nutrients in some spices have anti-inflammatory effects, too. Among the most promising are ginger and turmeric. In one small study, 30 people who took 1 gram of powdered ginger every day for 8 weeks experienced a reduction in knee pain and improvements in mobility and quality of life. To add ginger to your diet, try the following: Grate fresh ginger into stir-fries or salad dressings. Infuse chopped ginger in boiling water to make ginger tea. Add powdered ginger to high-fiber, low-fat muffins. Add fresh or powdered ginger to cakes, cookies, curries, and apple dishes. Turmeric is a mustard-yellow spice from Asia and the main ingredient in yellow curry. It consists mainly of curcumin. Studies have shown that taking around 1 g of curcumin for 8–12 weeks may help relieve pain and inflammation in osteoarthritis. You can buy turmeric products and supplements online. Always check first with your doctor to make sure any supplements are safe for you to use.
BBC News
17-07-2025
- Health
- BBC News
Ex-Wolves footballer claims surgeon prematurely ended career
A former footballer's career came to a "premature end" due to an unnecessary procedure by a leading surgeon, the High Court has heard in a case brought by the ex-player against the Ebanks-Blake underwent surgery after breaking his left leg while playing for Wolves against Birmingham City in April is claiming that action by the medic during an operation to repair the injury "gave rise to inflammation", and sped up the development of osteoarthritis in his surgeon, Prof James Calder, denies the allegations and will argue, the court heard, "his clinical skills prolonged" the player's career. In written submissions, Simeon Maskrey KC, representing Ebanks-Blake, told the court on Wednesday: "The onset of symptoms and the development and acceleration of osteoarthritis brought the claimant's footballing career to a premature end."Mr Maskrey said the 39-year-old had suffered a previous ankle injury and, although this resulted in some "stiffness", he had learned to adapt and it caused him no the 2013 fracture, a procedure followed which Mr Maskrey said "carried with it the significant risk that it would render the ankle symptomatic".Ebanks-Blake maintains the surgeon failed to properly tell him of associated risks - something Prof Calder denies, stating there was a lack of time for the footballer to weigh up his Maskrey said that had his client been told that "wait and see" was a reasonable option, which ran the risk of the ankle becoming symptomatic and needing later intervention, "he would have taken that risk".He said it was for the court to decide whether his client "was provided with sufficient information to provide informed consent". 'Made positive comments' During the operation, Prof Calder's treatment included cleaning out the joint and removing some cartilage, the court Forde KC, representing the surgeon, said in written submissions: "It is arguable that if Professor Calder had done anything other than what he did do, he would have been negligent for not dealing with the loose fragments and unstable cartilage."He continued: "The defendant's position is that through his judgment and skill he prolonged the claimant's career."Mr Forde also told the court that Ebanks-Blake's witness statement is the earliest indication of his "dissatisfaction", and had previously made positive comments about his court heard that after the surgery, Ebanks-Blake continued playing football for a number of years, retiring in case before Mrs Justice Lambert is due to conclude on 22 July. Follow BBC Wolverhampton & Black Country on BBC Sounds, Facebook, X and Instagram.
Telegraph
14-07-2025
- Health
- Telegraph
Dr Hilary Jones: ‘Why I travelled 180 miles to have my hip operation'
Turning 72 last month felt surreal. When I was a young medic, that seemed ancient. In my head I feel 30. I've even got a T-shirt which says 'It's weird being the same age as old people'. I first started appearing on breakfast telly as the resident doctor in 1989. 'This won't last,' I assumed. Yet, here I am. We all tend to think we're immune to ageing, even doctors. So I was shocked when, in 2018, I learnt I had moderately severe osteoarthritis. With five adult children and six grandchildren aged from six months to 12 years, I always wanted to be an active grandpa (even though being called that name still makes my head spin around looking for the old man sometimes). Working on breakfast shows means 4am starts, but even after long days, exercise energises me. Exercise has always been integral to who I am. From rowing and running, to squash, skiing and, more recently, padel. But the truth is, decades of sport has worn out my joints, so I knew my hip would need replacing. I've seen too many patients wait until their quality of life is severely compromised. By then, they're in constant pain, their muscles have weakened, and recovery becomes tougher. So I didn't want to wait. Feeling the hip pain About five years ago (after three marriages and nearly a 50-year-long career) I suddenly had severe pain in my right hip. Agony at night, pain during the day, and the strong pain relief I tried made me feel awful mentally and physically. The X-rays revealed osteoarthritis in both hips, yet interestingly, only the right was causing pain. (It's actually common for scans not to correlate with how we feel – because of the different nerves, movements and mechanical dynamics in our joints, we all experience pain differently.) Six weeks later, I had a hip replacement on the NHS, not far away in the Hampshire hospital, and I was doing crosswords soon afterwards despite the general anaesthetic and walking the same day. I returned to work in London just eight days later, which isn't something I'd advise, but my job is hardly laying concrete – I'm driven to a studio and sit on a sofa. Religiously I did my physio exercises, because when it comes to joint replacements, the surgery's only half the journey. Rehab is just as important. Fast-forward to October last year and my left hip started to go. While the pain was less intense this time, my mobility was suffering. Getting into my classic car was a struggle because it's so low. Putting on shoes was effortful; if a lace came undone on the street I'd hunt for bollards to use rather than bend. Swimming breaststroke felt wrong, and I had twinges walking and running. I've always known that if I needed the other hip done, I wouldn't delay. Why choosing a hospital 180 miles away made sense So I went back to my GP last autumn, this time using something many people don't realise exists: NHS 'patient choice'. Formerly known as 'choose and book,' it's where you can ask to be referred to a different hospital – anywhere in the country – that you're willing to travel to. You might even be treated in a private hospital, free of charge (and no, it's not costing our NHS any extra). Anyone can use this service for routine bookings, except for maternity services where the unpredictable timing makes it impractical. I believe passionately in the NHS. I've worked in it since 1976 and have seen first-hand the incredible care it provides. Yes, it's under strain, but people take it for granted. So that's exactly why I travelled 180 miles from my home in Kent to Birmingham for my op. At my local hospital I would have waited more than a year – this took half that time. I'd opened the Practice Plus Group Hospital in Birmingham last year, and when I learnt they had no waiting list, I jumped in. The hospital is part of a network treating NHS patients as well as those who opt for their private option, Wellsoon. I went in on a Tuesday and my brother drove me home the next day. (Incidentally, he's already had both hips replaced and he's still a competitive oarsman rowing in his 60s.) The facilities are excellent, the pre-op assessment – things like having an ECG, blood tests and X-rays – were very thorough, I felt in safe hands. Don't be afraid of the operation People are scared of hip surgery, though it's now one of the most common and straightforward operations performed. I arrived at the hospital in Birmingham nice and early. Everyone from the reception and catering staff to the anaesthetist and surgeon were all so welcoming (and I think happy to see a familiar face – there were a few selfies taken), and I was always aware of what would be happening. Doctors aren't always the best patients, frankly (we think we know it all already), so I told them to treat me like anyone else, and I promised to listen to their advice – and be a good patient. I'd met the surgeon before, so knew I was in safe hands. But I ended up being the last on the list to be operated on that day. As you can't eat, I was surprisingly not starving by the time I was wheeled in at 2pm. I didn't have a general anaesthetic. Instead it was carried out with a spinal block (where they injected a local anaesthetic into my lower back with a big needle), so there was no pain and I was given sedation. First the surgeon made a small incision in my hip. He removed the worn parts and replaced them with a new hip, which has a plastic socket and a ceramic head, slotted into the femur. Essentially it's carpentry. During the 90 minutes while it was happening, I just lay there sedated – I didn't feel or hear a thing. By 4pm I was siting up in bed having a cup of tea and tucking into cottage pie. That's the beauty of not having a general anaesthetic, there's no nausea. Once the spinal block wore off, I had a little bit of Oramorph (liquid morphine) for pain relief that night, but after that, paracetamol and codeine were enough. I drank lots of cups of tea and, although its seems incredible, I was up standing and taking a few steps that same evening. The next morning, the physiotherapists made me walk down the corridor on crutches and climb some stairs before declaring that afternoon, 'You're fit to go home.' Going home after the op While my brother drove me home, I reclined on the passenger seat to be comfortable enough for the journey, and my wife and kids were waiting for me when I got home. I've got to sleep on my back for the first 6-8 weeks (a few well-positioned pillows help), but every day I've been making progress. I'm not ready to swim or cycle yet, but I can do all the normal domestic chores, upper-body strength work and make myself cups of tea. With a bit more time on my hands I've been working on my next novel, doing my physio exercises religiously. Standing on my good leg, I raise the other one to 90 degrees, then bring it behind me, and take it to the side, all to encourage movement and keep the muscles strong. The reality of recovery I'm super proud of my progress. Eight days after my op I walked a quarter of a mile up the lane. All in all, the operation couldn't have gone more smoothly. When the NHS works, its world class. I'm passionate about this. We need to respect the nurses, the juniors, the paramedics – and we need to be more aware of what's possible. I did wonder if speaking about having a hip replaced would make me seem 'past it'. But I decided that, actually, I meet patients having hip ops in their 40s; it's not necessarily an 'old person' thing. I wanted to normalise it and let everyone know they too can ask their GP to be referred elsewhere if their local waiting list is too long. I feel very fortunate – to have had options and treatment, to be fit and still enjoy myself. So if your quality of life is suffering, don't wait until it's unbearable. Get it done, you won't regret it. As told to Susanna Galton Dr Hilary Jones shares his key health tips How to recover from a hip op No breaststroke, no deep bending, and no swinging from chandeliers (not that that's something we've ever done). Some bruising and swelling is normal, so I used an ice pack to reduce this, and it helps with the discomfort – but make sure the wound stays dry. Massaging the area a bit to encourage blood flow also helped me. The standard advice is to take 6-8 weeks off work, which I didn't do the first time. As a doctor I've always hated taking time off, as I know the strain it puts on colleagues. But this time I plan to have 4-5 weeks. How to stay well in your 70s I still enjoy a nice glass of red wine, but I go for quality over quantity. My weakness is apple crumble with custard and cream. We eat lots of salads and lean protein. I'm useless in the kitchen myself – if I was alone I'd die of malnutrition! I'm active most days for at least at hour with a sport, and sometimes more, as I might spend four hours gardening I try to get my nutrients through food, but I do supplement with vitamin D in the winter. Keeping creative and curious helps me stay young, my third novel, Under Darkening Skies, is published this month – it's a romance with a military and medical focus. I write for 3-4 hours a day. Sleep is important, but I don't believe in this obsession we all need eight hours of it. If I get 5-6 hours of good-quality sleep, that is better than tossing and turning for longer. If I'm not drowsy during the day, I know I'm getting enough.
Yahoo
30-06-2025
- Health
- Yahoo
Four best exercises to strengthen your knees
Knee pain becomes increasingly common as we age, with osteoarthritis (OA) being one of the primary culprits. The statistics are striking: knee OA affects approximately 16 per cent of the global population aged 15 and over, increasing to nearly 23 per cent in those over 40. In the United States alone, an estimated 32.5 million adults are affected by knee osteoarthritis. The good news? Strengthening exercises can significantly improve knee health and manage arthritis symptoms. Research shows that exercise is the most effective non-drug treatment for reducing pain and improving movement in patients with osteoarthritis. Regular physical activity not only helps decrease joint pain but also enhances function and quality of life. Strengthening the muscles around your knee, using controlled movements that build strength without compromising joint health, is crucial for maintaining stability and reducing the load on your knees during daily activities. Strong muscles act as shock absorbers, protecting your joints from excessive stress and can potentially slow the progression of arthritis and other painful conditions. For optimal results, incorporate exercises that strengthen the knees by working the surrounding musculature at least twice a week. Each exercise should be performed in sets of 6-15 repetitions, with 2-3 sets per exercise. This frequency allows for adequate muscle strengthening while providing sufficient recovery time. This exercise strengthens the quadriceps, hamstrings and glutes, providing stability and support to the knee joint Stand a few feet in front of a bench or step, with one foot resting on the bench behind you. Keep your torso upright and lower your body by bending your front knee to about 90 degrees. Push through your front heel to return to the starting position. Keep your knee aligned with your toes and avoid letting it collapse inward. This exercise strengths the muscles around the knee joint, as well as the inner and outer thighs. With a wide stance and toes turned out, rest a barbell on your shoulders. Shift to one leg, bending the knee to around 90 degrees. Push through your heel to return to the starting position and repeat, then switch to the other knee. This exercise strengthens the hamstrings, glutes and stabilising muscles around the knee, improving balance and reducing the risk of injury. Hold a dumbbell in one hand and stand on the opposite leg. Hinge at the hips, lowering the dumbbell toward the floor while extending your free leg behind you. Keep your back flat and core engaged then return to the starting position by driving through your standing leg. Clamshells help strengthen the hip abductor muscles, improving hip stability and, in turn, preventing knee pain. Lie on your side with a resistance band placed just above the knees and your head resting on your lower arm. Bend your legs at 90 degrees with your legs stacked on top of each other evenly. Lift the top knee up, pushing against the resistance band, then lower back down. Repeat on the other side. Proper stretching is crucial for maintaining flexibility and preventing injury. Hold each stretch for up to 30 seconds and repeat 2-3 times: The couch stretch targets the hip flexors and quadriceps, which are essential for knee stability and reducing strain on the joint. Stretching these muscles improves flexibility and helps alleviate tension that can pull on the knees. Kneel on the floor with one knee close to a wall or couch, placing the shin of the back leg against the wall or couch. Step the opposite foot forward into a lunge position. Keep your torso upright and gently push your hips forward to feel a stretch in the front of the back leg. The pigeon stretch opens the hips and stretches the glutes and piriformis deep within the buttocks, which can help reduce tension in the knees caused by tightness in these areas. Start in a plank position and bring one knee forward, placing it behind your hands with the shin angled across your body. Extend the opposite leg straight back, keeping your hips square to the floor. Lower your torso toward the ground for a deeper stretch. This stretch targets the inner thigh muscles (adductors), which play a key role in stabilising the knees during movement. Stretching these muscles can improve flexibility and reduce strain on the knee joint. Position yourself on all fours and take one foot out to your side. Keeping the long leg straight, start to sit back into the stretch. When you feel a good stretch in your inner thigh, pause and hold. If you have a knee injury, follow these guidelines: Apply the RICE principle (Rest, Ice, Compression, Elevation) Avoid high-impact activities Consult a healthcare professional before starting exercises Use NSAIDs (non-steroidal anti-inflammatory drugs) or paracetamol for pain management as recommended Modify activities to avoid aggravating the injury Consider physical therapy for proper guidance and rehabilitation Yes, research consistently shows that strengthening exercises can significantly reduce knee pain and improve function. Strong muscles around the knee provide better joint support, reducing stress on the joint structures. Just remember to start slow and progress gradually with any exercise programme. The key to successful knee strengthening is consistency and proper form, rather than intensity or speed of progression. Broaden your horizons with award-winning British journalism. 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