Do quad sets
Do straight leg raises
Do wall sits
Do mini squats
Do step-ups
Do hamstring curls
Do calf raises
Do glute bridges
Do clamshells
Do side leg raises
Stretch your hamstrings
Stretch your calves
Stretch your quadriceps
Maintain a healthy body weight
Use proper form during exercise
Increase activity gradually
Wear supportive shoes
Avoid sudden jumps in training volume
Strengthen your hips and core
Stay active with low-impact exercise
Use ice after overuse if needed
Rest when pain appears
Consult a healthcare professional if pain persists