To avoid knee pain, there are several steps you can take:

1. Maintain a healthy weight: Excess weight puts additional stress on your knees. By keeping a healthy weight, you can reduce the strain on your knees and lower the risk of knee pain.
2. Strengthen your leg muscles: Strong muscles surrounding the knees provide stability and support, reducing the risk of knee pain. Focus on exercises that target the quadriceps, hamstrings, and calf muscles.
3. Use proper techniques during physical activities:
   ⦁ Avoid squatting and sitting in low chairs
   ⦁ Don’t stand for long hour -every 10-15 minutes. Sit down for a few minutes. Whatever work you can do seated try to sit down and do it.
   ⦁ Avoid repetitive stair climbing – minimize to 2 -3 times a day.
4. Wear supportive shoes: Choose footwear that provides cushioning and support for your feet and knees. Consider using cushioned insoles or orthotics if you need additional support.

5.Exercise safely.
⦁ Avoid high impact activities like running or jumping
⦁ Make sure you’re using proper form and technique to minimize strain or impact on your knees while doing exercise. If you’re unsure, consider working with a trainer or coach who can guide you.
⦁ Warm up before exercise: Take the time to warm up before engaging in physical activities. This helps increase blood flow to your muscles and prepares them for the demands of exercise.

6. Listen to your body: If you feel pain or discomfort in your knees, take it as a sign that you need to rest or modify your activities. Pushing through pain can worsen the condition and lead to long-term problems.

If you’re experiencing persistent or severe knee pain, it’s important to consult with a healthcare professional for a proper diagnosis and tailored treatment plan.