Five evidence-backed steps from Dr. Andrew Gorecki target runner and walker knee pain by treating the kinetic chain rather than the knee itself.
Weak glutes, stiff hips, poor ankle mobility and faulty movement patterns often drive the pain, he said, making glute work, ankle mobility drills and calf strengthening central fixes.
Cross-training with biking, classes or sports that add lateral and rotational movement can reduce the repetitive stress that running and walking place on the joint.
A 10% weekly mileage cap is his key training rule, and persistent pain after two to three weeks of self-management should prompt a physical therapy evaluation.