Perform single-leg squats
Paul Hobrough, a physiotherapist and founder of the IchatPhysio app, says that knee pain and injuries can often be prevented by strengthening the muscles that surround the knee. “The quadriceps, at the front of the upper thigh, play a major role in controlling the knee,” he says. “Strong hip muscles also help to maintain a level pelvis and minimise stress on the knees when you run and walk.”
Single-leg squats are great for developing these muscles, he says. Stand upright with hands on hips and raise your left foot. Hinge forward slightly from the hips as you bend the right knee to lower down as far as possible without the right knee collapsing inwards. Return to the start position and repeat ten
