Step up with your right foot, then with your left, then step down with your right foot, followed by your left. Sit with your feet flat on the floor, wearing ankle weights. Slowly extend your right leg until it is straight out in front of you, then slowly lower. Stand, holding onto the back of a chair, wearing ankle weights. Bend your right knee, bringing the heel toward the buttocks, then slowly lower.
Excess poundage increases the stress on the knees as well as the risk of osteoarthritis.
Increase intensity and duration of exercise slowly . Sudden spurts are more likely to cause knee problems. When stretching, keep knees slightly bent, rather than locked. If needed, use orthotics, specially made shoe inserts to support the foot's natural arch. Swimming or walking in water can provide a stress-free workout for people with sore knees.