Maintain a healthy body weight
Do low-impact cardio regularly (cycling, swimming, elliptical, brisk walking)
Strengthen quads, hamstrings, glutes, and calves
Practice squats to a comfortable depth with proper form
Do split squats or step-ups using a stable surface
Perform Romanian deadlifts or hip hinges with light-to-moderate weight
Do glute bridges and hip thrusts
Add hamstring curls (machine, band, or stability ball)
Train calves with standing or seated calf raises
Include lateral hip strengthening (side-lying hip abduction, clamshells, lateral band walks)
Improve ankle mobility (calf stretching, ankle rocks)
Improve hip and knee alignment during movements (knees track over toes)
Use controlled tempo and full-body bracing during exercises
Progress load gradually (increase weight or reps slowly)
Add balance and stability work (single-leg stands, wobble board, single-leg deadlifts)
Strengthen with resistance bands for knee-friendly options (terminal knee extensions, banded walks)
Stretch hip flexors, calves, hamstrings, and quads as needed
Use proper footwear and replace worn shoes
Warm up before activity (5–10 minutes easy cardio plus light mobility)
Choose knee-friendly activities and surfaces (avoid steep hills and hard impacts when flared)
Limit high-impact volume if symptoms increase
Consider technique changes for running/jumping (shorter stride, gradual ramp-up)
Use pain-guided training (avoid sharp pain; reduce range/load if symptoms worsen)
If pain persists, get assessed by a physical therapist or clinician