Overview

• Even one extra kilogram of body weight can add four kilograms of pressure on the knees, so modest weight loss can significantly ease joint load.
• Activities such as cycling, swimming and walking increase synovial fluid production and minimize wear on knee joints.
• Exercises targeting the quadriceps, hamstrings and calves improve posture and bolster support for the knees.
• Wearing cushioned shoes with proper arch support or orthotic inserts maintains alignment and helps prevent long-term joint damage.
• For acute knee pain, follow the RICE method—rest, ice, compression, elevation—and spend five minutes daily stretching to reduce swelling and stiffness.