Knee Revival: Secrets to Walking Pain-Free for Life

19. The Tibialus Anterior Raise

Many people focus on the major muscle groups of the leg, but the small muscles of the lower leg are also critical for knee health. The tibialis anterior, located on the front of your shin, helps to control the deceleration of your foot during walking and running. Weakness in this muscle can lead to shin splints and an improper gait that puts extra stress on the knees. A simple way to strengthen it is to sit with your legs straight out and use a resistance band to pull your foot toward you, or by simply lifting your toes off the ground while your heel stays planted. This helps ensure your foot and ankle provide a proper foundation.

20. The Power of a Post-Workout Cool Down

Just as important as a warm-up is a proper cool-down. After a workout, your muscles are tight and inflamed. Skipping a cool-down can cause muscles to stay in this contracted state, pulling on your knee joints and creating tension. Taking 5-10 minutes to perform static stretches—holding each stretch for 30 seconds or more—helps your muscles return to their proper length and allows your body to flush out lactic acid. This simple habit promotes faster recovery, reduces inflammation, and helps maintain the flexibility needed to keep your knees mobile and pain-free.