See a Podiatrist - If you've never been to one, now may be a good time to go. Foot problems can include flat or overly extended arches, pronation, weak ankles, and one leg that is slightly shorter than another. These can be corrected easily with custom made orthotics. They can also do wonders for sore knees.
Stretching Moves - Keeping the muscles of your legs limber goes a long way to help knee pain. The easiest move to do this is a hamstring/calve stretch (as seen in the photo above). To do it lie down on the floor. Raise the right leg into the air and hold it with both hands. Gently pull the leg towards your body until you feel a lovely stretch along the back of your leg. To stretch the calf muscle, point and flex your foot. Be sure to breathe as you do this exercise and hold the stretch for at least 30 seconds. Alternate with the left leg.
Strengthening Moves - Once your legs are adequately limber, it helps to strengthen them as well. The following moves work very well:
- Foot Taps - These work the muscles of your ankle and lower leg. Sit with your feet flat on the floor. Take your right foot and gently tap it up and down to a count of 50. Then tap the right foot out to the side and back in again for a count of 50. Alternate with your left foot.
- Leg Extensions - This works the front of your upper leg and your hip flexors. Sit with your feet flat on the floor. Slowly raise your right leg up in front of you, keeping the knee slight bent at the top. Then slowly lower back down. Repeat with your left leg. Do at least 10 extensions on each side. As you get stronger you can add ankle weights for greater resistance.
- Hamstring Curls - This works the back of your upper leg. Stand next to a chair or table that you can hold onto. Slowly bend your right knee as you bring your right foot up towards your rear end. Hold and then slowly lower back down. Repeat with your left leg. Do at least 10 extensions on each side. As you get stronger you can add ankle weights for greater resistance.
- Squats - This is a wonderful all around move that will work your legs and rear end muscles. Stand with your feet hip width apart. Slowly bend your knees and squat down, being careful that your back is straight and your knees do not push out past your toes. Go down until you feel the muscles contract but not so far that you are shaking or in pain. Then slowly raise back up. Do at least 10.
With practice these moves will become easier and will hopefully eliminate your knee pain.