Here’s how to reduce knee pain and improve movement: Start with straight leg raises—lie down, keep one leg straight and lift it up, hold 3–5 seconds, repeat 10–12 reps each side. Then do seated knee extensions—slowly extend your leg and squeeze your thigh at the top for 2–3 seconds, repeat 10–15 reps. Add gentle hamstring and calf stretches—hold 20–30 seconds each. Strengthen your muscles—walk daily or do light movement to keep joints active. Use heat if stiff, or cold packs if swollen. Avoid sitting too long or sudden pressure on the knees. Do this daily and you’ll start to feel more stable and less pain within a week. Save this so you don’t forget.
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