When you slouch, your body mass shifts forward. That’s bad for your knees, so make posture a priority.
The idea is to make your core -- especially your abs and back -- strong. Keep them engaged and you’ll stand taller.
Don’t know how to plank? It may be hard at first, but it gets easier with practice.
- Get down on your hands and knees.
- Extend your legs behind you with your toes on the ground and your heels in the air as if you were doing a push-up.
- It’s OK to put your knees on the ground if you need to modify the pose.
- Rest your upper body on your hands or your forearms.
- Try to hold the pose for 10 seconds if you’ve never done one before. When that becomes easy, hold it a little longer.
5. Try Tai Chi
This traditional Chinese exercise improves your balance, strength, and flexibility. It’s a good choice for people with conditions such as knee pain caused by osteoarthritis.
In one study, people who practiced Tai Chi twice a week had less knee pain after 12 weeks. Some even felt good enough to stop taking pain medication.
6. Heat Things Up or Cool Them Down
A heating pad or warm shower can loosen up a stiff joint and the achy muscles around it first thing in the morning.
Ice soothes a knee that feels sore and helps fight post-workout or post-rehab inflammation.
"When people ask me whether they should use ice or heat, I usually answer 'yes,'" says Tracy Ray, MD, associate professor of family medicine and orthopaedic surgery at Duke University School of Medicine. He says you should choose the one -- heat or cold -- that feels best to you or switch back and forth between them.
7. Walk It Off
When you're in pain, you might want to sit still. But it’s best to move as much as possible.
To ease the pain, stay active to help strengthen the muscles that support your knees.
One study showed that people with osteoarthritis who walked at least 6,000 steps a day were less likely to have movement trouble even after two years.