Five science-backed moves to keep knees pain-free on walks and runs
A physical therapist explains that knee pain in walkers and runners usually stems from the leg chain rather than the knee itself, and outlines five evidence-supported interventions: strengthen the glutes with exercises like single-leg bridges, side-lying leg lifts, and clamshells; restore ankle mobility with half-kneeling ankle rocks; build calf strength with bent- and straight-knee calf raises; cross-train to vary movement patterns; and increase weekly mileage gradually (no more than about 10% per week). If pain persists for 2–3 weeks, see a physical therapist (direct access is common in many US states).
