Take Care of your Knees. If youâve ever injured a knee or you experience flare-ups of gout or arthritis, you know how debilitating it can be. Healthy knees are vital for standing, walking, running, climbing, and even sitting.tair Climbing Benefits. Strengthening the muscles around the knee will decrease the stress or strain on the joint itself. These muscles include the quadriceps at the front of the thigh and the hamstrings at the back of the thigh.