Strengthen muscles around the joints for Joints and Cartilage Pain

Strong muscles provide critical support to your joints, helping to absorb shock and reducing the pressure exerted on the cartilage. Weak muscles, on the other hand, can cause the joints to bear too much of the load during movement, which increases the risk of injury and cartilage degeneration. Strengthening the muscles around your joints—particularly the core, hips, thighs, and shoulders—can significantly reduce joint stress and improve joint stability.

For example, weak quadriceps muscles place additional stress on the knee joints, especially during activities like climbing stairs or standing up from a seated position. Strengthening the quads with exercises such as squats, lunges, and leg presses helps to balance the load and reduce strain on the knee joint. Similarly, building strong core muscles, including the abdominal and lower back muscles, helps support the spine and improve posture, which can prevent back and hip pain.

Resistance training and weight-bearing exercises are key to strengthening muscles without causing joint damage. These exercises can be performed with light weights, resistance bands, or even body weight, targeting the muscles that support the joints. Gradually increasing the intensity of these exercises helps build muscle strength over time while minimizing the risk of injury.