(Concern) Incorrect exercise method for someone with knee effusion

Since there is equipment called the 'Step Mill,' also known as climbing the stairs to heaven... many people say that climbing stairs in daily life is a good exercise, right?

 

 

 

Many people say that hiking is a good exercise that combines both aerobic and anaerobic activities...

 

 

 

But it seems this only applies to people with strong knees and well-toned muscles around the knees and thighs 😭

 

 

 

I intentionally climb the stairs to the office during commuting and lunch breaks, go hiking and running whenever I have free time, and eventually end up going to the hospital for treatment.

 

 

 

I usually hear sounds from my knees when I do squats, but I thought if I exercised harder, it would get better, so I was complacent.

 

 

 

But in the end, my knee pain became so severe that I went to the hospital, and the doctor asked me if I was an athlete... There was fluid buildup in my knee, so now I am getting injections to remove the fluid and undergoing physical therapy, but if I had neglected it further and it worsened, I would have had to undergo surgery.

 

 

 

They say you should properly strengthen the muscles around your knees before doing activities like hiking or running. Does anyone know what kind of stretching is good for that? I'm 고민입니다 🥺