Step 1: Begin with gentle movement
Walk for 5 to 10 minutes on level ground, or use a stationary bike with very light resistance. Keep the pace easy enough that you can talk comfortably.Shop Walking Shoes
Step 2: Add basic strengthening
Try two simple exercises, three times per week:
Seated straight-leg raises: 10 to 15 repetitions per side
Mini wall sits: Hold for 10 to 20 seconds
Move slowly and focus on control. If pain becomes sharp, stop and reduce the intensity.
Step 3: Use heat or cold wisely
A warm shower or heating pad for 10 to 15 minutes before activity may help with stiffness. If the knee feels irritated afterward, a cold pack wrapped in cloth for about 10 minutes can help calm it down.
Step 4: Track one simple sign of progress
Do not wait for a dramatic change. Track something small, such as how stairs feel, how long you can walk comfortably, or whether morning stiffness lasts less time.Shop Walking Shoes
