Knee Revival: Secrets to Walking Pain-Free for Life

37. The 90/90 Stretch

This stretch is a fantastic way to target the deep muscles of the glutes and hips, including the piriformis, from a new angle. Sit on the floor with both legs bent at a 90-degree angle, with one leg in front of you and the other to the side. Keep your chest lifted and gently lean forward over your front leg until you feel a stretch in your glute and hip. Hold for 30 seconds, then switch sides. The 90/90 stretch is particularly beneficial for those with tight hips, as it provides a deep and controlled release that can help decompress the knee and improve overall hip mobility, a vital component of knee health.

38. Heel Drops for Ankle and Calf Mobility

While a tight hamstring is a common culprit, a lack of mobility in your calves and ankles can also contribute to knee pain by affecting your gait. Heel drops are a great way to improve this. Stand on a stair or a sturdy box with your heels hanging off the edge. Holding onto a railing for support, slowly lower your heels toward the floor, feeling a gentle stretch in your calves. Then, slowly raise back up. This eccentric movement strengthens the muscles in your lower legs and improves ankle flexibility, which is crucial for a stable foundation and proper knee alignment.