5 great exercises to strengthen your knees:
Walking up and downstairs is particularly difficult for people with knee arthritis. Arthritis causes degeneration of the cartilage that cushions the knee joint. Without protective padding, the act of climbing stairs becomes uncomfortable.
Squatting also helps strengthen your legs and hips, and stronger muscles mean more stable joints. But if you don't squat properly, your knees may hurt.
Avoid any type of exercise that involves jumping if you have knee pain, recommends Stuchin. Walk. Moderate walking is recommended for people with knee pain because it is a low-impact activity. If your joints are sore and stiff, start slowly and work up to 20 minutes of walking a day.
Bananas and plantains are high in magnesium and potassium which can increase bone density. Magnesium can also relieve arthritis symptoms. Blueberries are packed with antioxidants that protect your body against inflammation and free radicals, molecules that can damage cells and organs.
Walking can help with some types of knee pain, but in others, it can make the injury worse. For example, if you've had a fall and hurt your knee, you'd better be in bed giving your joint complete rest, so the swelling doesn't get worse.