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Maintaining a healthy body weight through diet and exercise will take excess pressure off your knees as you go about your life. Strive to workout for 30 minutes a day 4-5 days a week for good health. This will help you kick start weight loss and increase circulation to the knee. Your doctor can advise you on a healthy weight range for your height. Start any new exercise routine gradually so your body can get used to that level of activity. For example, if you're sedentary, try walking once or twice a week for 15 minutes to start. Squats and lunges can put lots of pressure on your knee joints, particularly if you do them frequently. If you want to perform squats and lunges in a knee-sensitive way, don't bend your knees beyond a 90-degree angle. When squatting, focus on your hips sitting back first to engage the abdominal muscles and to help maintain a center of gravity.It can also help to hold the squat or lunge as a static exercise rather than a moving one. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/f\/f3\/Elevate-Your-Knee-Step-9.jpg\/v4-460px-Elevate-Your-Knee-Step-9.jpg","bigUrl":"\/images\/thumb\/f\/f3\/Elevate-Your-Knee-Step-9.jpg\/aid9021018-v4-728px-Elevate-Your-Knee-Step-9.jpg","smallWidth":460,"smallHeight":345,"bigWidth":"728","bigHeight":"546","licensing":"<div class="mw-parser-output"><p>License: <a rel="nofollow" class="external text" href="https:\/\/creativecommons.org\/licenses\/by-nc-sa\/3.0\/">Creative Commons<\/a><br>
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<\/p><\/div>"} Swap high-impact exercises, such as running and plyometrics, for ones that are easier on your knees, such as swimming and cycling. This will reduce knee pressure and pain related to your feet striking the ground. If you like to cycle, make sure your bike seat is high enough. Your knee should extend completely straight when the pedal is at its lowest point. Thick-soled sneakers can provide your knees with some much needed cushion for running and jumping when you exercise. You can also buy gel inserts for added comfort. If your feet roll inward when you walk, look for a shoe with arch support to keep knee pain in check. Many sneaker stores can measure your feet and fit you appropriately for athletic shoes. Tell the fitting assistant what kinds of activities you like to do when you exercise, and they can direct you to shoes that would be the best fit for your lifestyle. Focus on stretching your calves, quads, and hamstrings well before being active. These muscles take pressure off your knees and kneecaps as you move. Building additional flexibility in your hips can relieve pressure from your knees, too. While no one loves stretching, you'll increase your pain tolerance by limbering up before exercise. In order to best protect your knees, slowly ramp up to full speed when exercising rather than jumping right into the most challenging part of your workout. Some stretches to explore to protect your knees include hamstring curls, step-ups, the butterfly stretch, and straight-leg lifts. Center your head over your shoulders and your shoulders over your pelvis when you walk around during the day. Slouching forward while walking forces your knees to compensate, which can cause pain and swelling. Try to be conscious of your posture both as you exercise and as you go about your daily routine. Building your core muscle strength through plank exercises, yoga and Pilates are great ways to improve your posture. This will lessen extra pressure on your knees.

summary: Lose any extra weight if necessary. Modify how you do squats and lunges. Choose low-impact exercises when possible. Wear shoes with cushioning for exercise. Stretch before exercising. Work on your posture.

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Align the openings together. Add an additional row of stitching around the "very edge" of the opening to add support. This will create a "contrasting" cuff on the "outside" of the bag.

summary: With the "wrong" sides facing together, place the lining into the bag. Fold the opening over twice to form a half-inch hemline and stitch it in place.

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You'll need HM01 Cut to get this one. You'll pass a man talking to his Poliwrath, then follow the road south and west again around a park. The buildings will disappear and trees will line the road, indicating that you're not in the city. As soon as you leave the city, you'll see a tree that's smaller than the others and next to a fence. Interact with the small tree to initiate the dialog box. Once the tree is cut down, you can walk through to the path behind it. You'll pass some kids waiting outside a house. You'll walk west through a hallway, past an old man, and through the other doorway to the back of the house. You'll see a girl and a Pidgeot. She'll ask you to keep the house a secret; say yes and as a reward, she'll give you HM02 Fly." "Fly" lets you use flying Pokemon to go to any Pokemon Center you have before.
summary: Go to Celadon City. Head west onto Route 16 out of the city. Cut the tree down. Follow the path behind the fence. Enter the house and follow the path. Enter the second house. Talk to the girl.