Knee Pain (Running, Arthritis, Overuse)

Daily walking, stairs, and sports can overload the joint, especially after 40.

Hip, calf, and quad weakness can shift extra stress onto the knee.

Just like the Leaning Tower of Piza, tight calves or limited ankle mobility can cause the knee to compensate — creating unwanted strain in other parts of the body.

As cartilage naturally thins and tendons stiffen, discomfort and swelling become more common.

Place one foot outward and gently press your knee apart to open the hip.

Gently pull one foot toward your glutes, hold then slowly release.

Lean into a wall with one leg back until you feel the stretch.

Exercises that improve your ability to bend your ankle forward by increasing flexibility and mobility through the calf, Achilles, and ankle joint.

Lie on your back with knees bent, then lift your hips toward the ceiling by squeezing your glutes before lowering slowly with control.

Stand with feet hip-width apart and bend your knees slightly as you lower a few inches, then press through your heels to return to standing.

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Lift your heels off the floor to stand on your toes, then slowly lower back down.