1. Strengthen the Supporting Muscles 🏋️♂️
Strong muscles around the knee joint reduce pressure on the knees and improve stability. Focus on exercises that target the quadriceps, hamstrings, glutes, and calves.
🔹 Best Knee-Strengthening Exercises
✔ Seated Leg Lifts – Sit on a chair and lift one leg straight. Hold for 5 seconds, then switch.
✔ Wall Sits – Stand with your back against a wall and slide down into a squat position, holding for 20–30 seconds.
✔ Step-Ups – Step onto a low bench or stair with one foot, then bring the other up. Step down and repeat.
✔ Calf Raises – Stand up and rise onto your toes, then slowly lower down. Improves ankle and knee stability.
✔ Hamstring Curls – Stand and bring your heel toward your glutes, holding for a few seconds.
✔ Mini Squats – Stand with feet shoulder-width apart, squat slightly, and return to standing.
👉 Start with 10–15 reps per exercise, 3 times a week. Increase intensity as you get stronger.
2. Reduce Inflammation Naturally 🥑🥦
Inflammation is one of the main causes of knee pain. Reducing inflammation through diet and natural remedies can help speed up healing.
🔹 Best Anti-Inflammatory Foods
✔ Turmeric & Ginger – Natural pain relievers with anti-inflammatory properties.
✔ Omega-3 Fatty Acids – Found in salmon, flaxseeds, and walnuts, these lubricate joints and reduce stiffness.
✔ Leafy Greens – Spinach, kale, and broccoli are loaded with antioxidants that protect joints.
✔ Berries & Citrus Fruits – High in vitamin C, which boosts collagen production for cartilage repair.
✔ Olive Oil & Avocados – Healthy fats help reduce joint inflammation.
🔹 Foods to Avoid 🚫
❌ Processed Sugars – Increases inflammation and worsens joint pain.
❌ Refined Carbs (White Bread, Pasta, etc.) – Can contribute to stiffness and swelling.
❌ Fried & Fast Foods – High in trans fats that weaken joint health.
3. Keep Moving with Low-Impact Exercises 🚶♀️🏊♂️
