When it comes to knee pain, prevention is the best weapon in your arsenal. The good news is that it doesn’t have to translate to a sedentary lifestyle. In fact, staying active is one of the best ways to bring about knee pain relief.

With that in mind, here are a handful of exercises you can start doing right now to save your knees later.

Glute Bridges

Little known fact: insiders say that weak glute muscles may actually make knee pain worse, so strengthening this area could better protect your knees. Redefining Strength suggests an exercise called the glute bridge, which also activates your core. Begin by lying on your back and bending the knees with feet planted, then thrust your hips upward while maintaining tension in your glutes and core.

Lateral Band Walk

Working your hip abductors can also protect your knees by keeping them in optimal alignment and bolstering stability. A lateral band walk is a great way to do just that, according to Men’s Fitness. They recommend opting for a medium-tension mini-band. Wrap it around both legs above the knees, sit into a quarter squat, then step sideways in one direction. Bring the other leg over, then repeat.

Side-Lying Clam

Again, those hip abductors are key. The experts at Prevention spotlight a simple exercise called the side-lying clam to target this area. Begin by lying down on your left side. Slightly bend your knees and keep your feet together. Keep your body sturdy and tighten your core and glutes as you slowly lift your right leg up and bring it back down—the movement mirrors a clam opening and shutting. Repeat on both sides. To make it a little harder, consider adding a small weight to whatever leg you’re lifting.

Reclining Hand-to-Big-Toe Pose (Rotated)

This gentle yoga stretch zeros in on stretching out those hip abductors, which, in turn, may prevent knee pain. Take these cues from Yoga Journal to get it right. Start by lying on your back, then reach with your left hand for the outer edge of your right foot. (If you can’t reach, a strap can help.) With the right leg straight, gently pull it over your body to your left side. You should feel the stretch on the outer hip. Repeat on both sides.

These simple exercises are easy, holistic and accessible for anyone looking for knee pain relief. They naturally align with Rejuvinix’s innovative treatment series, which provides non-surgical knee pain treatments in Virginia Beach. For a free informational consult, connect with Rejuvinix today to learn more about your options. Getting on the other side of knee pain doesn’t have to mean rushing into surgery.