Test your knee health with a "duck walk"—2 simple exercises to strengthen your knee joints

Badminton involves frequent starts and stops, as well as sudden halts followed by quick restarts—so besides being costly, playing badminton can also put a lot of strain on your knees. Some players, especially those who play frequently during certain periods, often experience knee stiffness or weakness when going up and down stairs. How are your knees doing? Today, I’ll show you a simple method to check the health of your knees yourself.

Test your knee health with a "duck walk."

The duck walk involves squatting down, stepping outward with both feet while walking, and keeping the upper body relatively steady without excessive up-and-down movement.

If you feel a pin-like pain in the front of your knee during squats, or notice significant soreness and tightness, it may indicate that the patellar cartilage in your knee joint is damaged.

If your knee locks up and you can’t move it during walking, or if you experience noticeable pain on the inner or outer side of your knee, it could indicate a possible meniscus injury.

Please note: This method requires a certain level of leg muscle strength and body coordination, so it’s not recommended for individuals over 50 years old.

Two simple moves to strengthen your knee joints

We all know that, when exercising, you should try to avoid letting your knees extend past your toes. However, due to the unique nature of badminton, certain movements inevitably cause the knees to go beyond the toes—this is unavoidable, such as when pushing off the ground after a backward jump smash.

▲Please note the position of the left knee relative to the toes in the image.

So, strengthening your quadriceps and enhancing protection for your knee joint becomes crucial. Here are two simple exercises you can do regularly to target your quadriceps muscles.

1. Squat Exercise

Static squat method:Stand tall with your chest lifted and head held high, feet shoulder-width apart, toes pointing forward. Slowly lower yourself into a squat until you feel a mild ache and tension in your knee joints—then pause. Hold this position until your legs start to tremble noticeably from the accumulated fatigue. After standing up, take a slow, leisurely walk to relax, and then move on to practice the second set.

If your body is weak and your thigh muscles are underdeveloped, simply bend your knees slightly—about 135 degrees between the back of your thighs is the standard angle. However, adjust the exact angle based on your own comfort level. As you continue exercising and your thigh strength improves over time, you can gradually increase the knee-bending angle further.

If your physical condition is good and your thigh muscles are strong, you should be able to achieve a 90-degree knee bend during squats.

2. Straight Leg Raise

Sit firmly on the stool, ensuring your knee joint remains outside the edge of the seat. Then, straighten your entire leg by engaging your thigh muscles and hold it horizontally, while simultaneously pointing your toes upward. You should feel a noticeable tension in your thigh muscles. Hold this position for 20 seconds on one leg, followed by a 5-second relaxation period, before switching to the other leg. Repeat this exercise 6 to 8 sets daily.

Don’t underestimate this simple exercise—consistent practice can strengthen your quadriceps, making your knee joint stronger and more stable. Whether you’re recovering from a knee injury or surgery, or simply looking to prevent knee arthritis, this exercise is a great choice.

What should I do if my knees hurt from playing sports?

Guys, if you notice your joints feeling slightly stiff after sitting for long periods or when you first wake up in the morning, or if you occasionally experience pain while going up and down stairs, or if you feel mild soreness and tightness after walking more than usual or exercising—these could all be signs that your knees are gradually being damaged and worn out. It’s time to pay closer attention!

▲ The Four Stages of Osteoarthritis Lesions

Osteoarthritis lesions also progress through four distinct stages—so if you can identify them early,Pre-launch phaseAndInitial stageReceiving timely attention and treatment significantly increases the chances of recovery while keeping costs low and risks minimal. However, by the time the condition progresses to a more advanced stage, cartilage damage has already become severe, and inflammation further complicates treatment efforts. In these advanced stages, surgery often becomes the only viable option for effective intervention.

▲ Prolonged lack of maintenance leads to severe wear of joint cartilage (pictured on the right)

Many golfers often get overlooked by us because their knee pain isn’t severe enough—or frequent enough—to warrant immediate attention, missing the golden window for timely treatment!

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Curarti is the flagship product of Plameca, Spain's largest specialized pharmaceutical company. It ranks as Spain's No. 1 osteoarthritis health brand and is also the official supplier to the Spanish Royal Family. Curarti enjoys an exceptionally high market share across Europe and in Spain itself—so much so that it can be found in nearly every brick-and-mortar pharmacy chain throughout the country.

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Video highlights: Fernando, a 16-time world champion in plate tennis, shares that he has consistently relied on Curarti’s musculoskeletal product line.

16-time world champion in plate tennis, Fernando

Many athletes are using the Curarti product line.

Curarti becomes the official naming sponsor of Barcelona's local disability support initiative.

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