Knee Revival: Secrets to Walking Pain-Free for Life

39. Foam Rolling the Quads

Myofascial release isn't just for your glutes and hamstrings. Tight quadriceps—the large muscles on the front of your thighs—can pull on your pelvis, leading to an anterior pelvic tilt that puts pressure on your knees. To release this tension, lie on your stomach and place a foam roller under one thigh. Slowly roll from just above your knee to just below your hip, pausing on any tender spots. This technique helps to restore proper muscle length and relieve the strain that contributes to knee pain. Incorporating this into your cool-down routine can make a significant difference.

40. Standing Core Rotations

Standing core rotations add a new dimension by training your trunk's ability to twist and turn. Stand with your feet shoulder-width apart, holding a light object (a water bottle or a small book) in your hands. With your arms extended, slowly twist your torso from side to side, keeping your hips facing forward. This controlled movement strengthens your oblique muscles and improves spinal mobility, both of which are crucial for a healthy lower back and for preventing the stiffness that can put unnecessary pressure on your knees.