Nothing will make you feel old like a bum pair of knees. Walking can be a laborious. Climbing stairs resembles climbing some snow-covered mountain. Even sitting and standing can become an Olympic event.
Maybe you want to start exercising to take off some lbs so you can save your knees. Not a bad plan until you follow a bad plan.
Following the wrong program when you have bad knees will absolutely make them worse!
I am going to go over each in more detail, but the 5 strategies are:
Remove/modify pain stimulus - this often means things like squats, lunges, running and jumping need to be tabled or altered.
Soft Tisse Mobilization (STM) - this is a $2 word for massage. Issues with your quads, IT bands, hamstrings, adductors and calfs need to be addressed.
Ankle mobility - when your ankles do not move, your knees try to move more to compensate. This is bad news for your knees.
Hip-dominant movements - this serves two purposes. It assists #1 and it builds up a part of your body that is probably weak to begin with.
Deloaded knee-dominant movements and controlling knee valgus - all the squats and lunges and running and jumping that we took away in the beginning are brought back to finish your rehab.