Imagine a runner who has been training for a marathon. They've been increasing their mileage and intensity, but lately, they've started to experience pain on the outer side of their knee. This is a common symptom of outer knee pain, which can be caused by overuse and inflammation of the IT band. If the pain persists or worsens, they should consider consulting a healthcare professional to get a proper diagnosis and treatment plan. Lateral knee pain, a common ailment, often manifests as discomfort on the outer side of the knee. This pain can arise from various causes, including injuries, arthritis, or inflammation of the iliotibial (IT) band, a tough tissue running along the outside of the thigh.

According to the National Library Of Medicine, distance runners frequently experience lateral knee pain due to repetitive stress on the knee joint. Additionally, injuries involving twisting or bending the knee can also trigger this condition.

Knee pain can significantly impact daily activities and quality of life. Treatment approaches vary depending on the underlying cause and severity of symptoms. In most cases, conservative treatments, such as rest, ice, compression, and elevation (RICE), physical therapy, and medication, are effective. However, for severe cases, surgical intervention may be necessary.

What is Lateral Knee Pain?

According to Musculoskeletal Matters National Health Services UK Lateral knee pain, often referred to as "Runner's Knee," is a common condition caused by the irritation of the iliotibial (IT) band. This thick band of tissue runs along the outside of the thigh, connecting the hip to the knee. When the IT band rubs against the knee joint, it can cause pain and inflammation, particularly during activities that involve repetitive knee bending and straightening, such as running or cycling. As the IT band becomes inflamed, the pain can worsen with activity and subside with rest.

Managing Lateral Knee Pain

The above source also tells us how to better the issue. To manage lateral knee pain, a multi-faceted approach is often recommended. Initially, rest, ice, compression, and elevation (RICE) can help reduce pain and swelling. Over-the-counter pain relievers like paracetamol or ibuprofen can also alleviate discomfort.

Physical Therapy plays a crucial role in recovery. Stretching exercises can help improve flexibility and reduce tightness in the IT band and surrounding muscles. These may include.

Iliotibial Band Stretch

Stand near a wall, cross one leg behind the other, and lean into the wall, feeling a stretch along the outside of the leg.

Hamstring Stretch

Stand with one leg extended behind you, keeping your back straight. Lean forward, feeling a stretch in the back of your thigh.

Quadriceps Stretch

Stand facing a wall, lean back, and grab your ankle, pulling your heel towards your buttocks.

Knee Extensions

Sit on a chair and slowly extend your knee, holding the position for a few seconds.

Squats

Stand with feet shoulder-width apart, lower your body as if sitting in a chair, and then return to the starting position.

Single-Leg Squats

Stand on one leg and slowly lower your body, maintaining balance.

What is your favourite arm day exercise? There's a good chance your answer is the dumbbell biceps curl. That is indeed a great answer but that excercise alone is not enough. If your goal is to build balanced arm muscle and strength, you'll want to pair your biceps work with a complimentary triceps movement. One of the best choices to do that is the skull crusher.

How To Do A Scull Crusher?

• Start by lying back on the bench. Don't arch your back—drive your shoulder blades into the bench, squeeze your abs and glutes, and keep your feet flat on the floor.
• Press the weight straight up above your chest. Your upper arm should be just past 90 degrees, at a 91 or 92 degree angle. Keep your wrists strong and a tight grip on the bar.
• Lower the weight slowly down to an inch above your forehead, moving only at the elbows. Don't allow your shoulders to shift forward; keep your upper arm still.
• Drive the weight back up (again moving only at the elbows), squeezing your triceps at the top.
• Keep these more detailed form tips from Samuel in mind during your skull crusher sets.

Here Are Few Things Your Should Know

No Arch: Maintain a sturdy body position: Feet flat on the floor, squeezing your glutes, and keep your core active so that you’re not arching your back on the bench. I know, I know; we always say you shouldn’t arch your back, but it’s more important to get the most out of the skull crusher. You want, at minimum a perpendicular upper arm angle relative to your torso; anything less than that, and your arm action misses the point of the skull crusher. If you arch your back, it’s harder to find that proper angle.

Shoulder Position: Once you have the bar over your head, drive your shoulders aggressively into the bench and maintain a little bit of tension in your mid-back. Then lean your upper arms back just slightly. Typically, you’ll see people aim to keep their upper arms perpendicular to the floor; I want you to be at a 91- or 92-degree angle instead. That slight shift places more tension on the triceps when you straighten your arms and prevents the straight-armed position from being a position of rest. Now you need to fully flex your triceps to maintain straight arms.

Elbows Tight: As you lower the weight, work to keep your elbows in. Your elbows and wrists should both be shoulder-width apart; not closer or farther apart. It’s common for people to let their elbows flare out as they’re doing skull crushers; avoid this. That’s a good way to injure your shoulders and it also takes emphasis off your triceps, diminishing the effectiveness of the move.

One Lever Only: Once you’ve gotten into this position, lower the bar to your head, moving only at the elbow joint. It’s tempting to let your upper arms roll back as you lower the bar toward your forehead, then shift your upper arms forward as you drive the weight back up, but that takes emphasis off your triceps and gets your lats involved. You’re aiming to move only at the elbows, maximizing the work your tris have to do.

Muscles Worked By Skull Crusher

The skull crusher is all about the triceps. The three-headed muscle, located on the back side of your arm, is the biggest muscle on the limb, making it an essential point of focus if you want to grow those guns. The name of the movement comes from the slightly precarious position you put yourself in to pull it off, isolating the muscles and moving the weight up and down directly above your head.

Benefits of Skull Crusher

The best triceps exercises put you in a good position to make use of the muscles' primary function: extension of the elbows. There are few better (or tougher sounding) moves to do this than the skull crusher. If you work with proper form, you'll isolate the muscles so that you're focused on only elbow extension. This will make your triceps stronger—which is essential for compound pushing exercises like the bench press—and spur muscle growth, too.

What Equipment You Need for Skull Crushers

The exercise is also fairly adaptable to the gear you have on hand. You can use dumbbells, a standard barbell, EZ bars, cable machines, and even your bodyweight to do skull crushers. For most of these variations you'll also need a bench, although you can perform the exercise prone on the ground, too. If you're low on equipment, you can do a bodyweight variation of the skull crusher that will provide the same type of triceps isolation, sans weights.

Even at the age of 51, actress, model, dancer, Malaika Arora is still the epitome of fitness. She does not let her age define her fitness routine and always stays on top of the fitness game. How does she manage to do all that? The answer lies in a recent Instagram video that she shared, captioned, "Burn fat, build fire".

In that video, she shared some quick, at-home HIIT (High-Intensity Interval Training) workouts that can help burn fat and also improve muscle mass.

While the video features exercises like burpees, around the world with a dumbbell, ballistic rows, boxing punches with props, and standing oblique crunch with a dumbbell. There are other home HIIT workouts you can try which do not require you to use weights or any props.

Here's what you can do:

Jump Squats

It is a bodyweight move using explosive plyometric power. Many muscles are at work when you do a jump squat, especially your leg muscles, quadriceps, hamstrings, glutes, calves, and core muscles.

You can stand with feet shoulder width apart and knees slightly bent. Then bend your knees into a full squat. Ensure to ensure your muscles to push your body off the floor and extend through your legs. Your feet will be a few inches off the floor and now descend and control your landing. Come back into a descending squat again. Repeat.

Mountain Climbers

Mountain climbers are a high-intensity exercise that targets your core, shoulders, and legs.

To perform mountain climbers, start in a plank position. Bring your right knee towards your chest, then quickly switch legs and bring your left knee towards your chest. Continue alternating legs as quickly as you can. Mountain climbers are a great exercise for improving your cardiovascular fitness, core strength, and coordination.

Glute Bridges

A glute bridge is used to activate your glutes and increase your core stability. It also helps with back pain.

Lie on your back. Bend your knees and keep your feet flat on the floor, about shoulder-width apart. Your toes should point straight ahead, and your heels should be about 6–8 inches away from your hips. Rest your arms by your sides with your palms facing up. Slowly lift your hips off the ground. Tighten your glutes (butt muscles) and abs as you do this. Don’t let your back arch. Keep lifting your hips until your body forms a straight line from your shoulders to your knees. At the top, squeeze your glutes tightly and hold for a few seconds. Slowly lower your hips back down, keeping your abs and glutes tight the whole time.

Plank Shoulder Taps

It helps to stabilize your whole body and also targets your core and shoulders without straining your spine.

You can start in a plank position. Ensure that your wrists are under your shoulders and your feet is hip-width apart. Touch your left shoulder with your right hand and come back into a plank position. Do the same to the other side and then repeat.

High Knees

The weighted high knee exercise is one of the finest ways to prevent falls. Strength coaches and physical therapists suggest this is a cardio-intensive activity that increases cardiovascular endurance and heart rate. Additionally, it enhances circulation and fortifies the heart.

The high knee exercise also improves balance and strength, all of which are critical for preventing falls as you age.

To improve your balance, begin the high knee exercise without any weights. Feel the earth beneath both feet while standing with your feet hip-width apart (if you're not using weights, you can stand barefoot). As you bend your right knee, shift your weight to your left foot and use the muscles in your left leg. Use a countertop or wall for balance if needed.

To engage your left leg and hip, raise your right thigh until it is parallel to the floor and plant your left foot firmly. Keeping your right thigh horizontal, apply light pressure with your right hand to increase resistance. You might sense that your core is stabilizing you. After a few seconds of holding, switch legs. For each leg, aim for 12 repetitions.

Add dumbbells to make it more difficult.

Walking is the most convenient exercise around—it's low-impact, no cost, and has immense benefits to our health, ranging from the improvement of cardiovascular health to aiding weight control and stress relief. Yet, for many of us, walking can also be a pain. If you feel joint discomfort, muscle soreness, or overall stiffness after or even during a walk, then it's time to look beneath the surface.

Wincing when walking usually corresponds with the absence of mobility or strength in the important areas such as hips, knees, ankles, and core. That is where Pilates, a low-impact, holistic conditioning technique, comes into play. Pilates not only enhances strength, mobility, and balance but also teaches the body to move effectively, saving it from injury and pain.

Pilates is an excellent exercise for strengthening the legs and increasing joint mobility, particularly for people with lower body pain. Pilates also enhances deep core activation, which stabilizes posture and walking mechanics.

If you're inactive, rehabbing from an injury, or just want to make walking easier, these six Pilates exercises for beginners can help you develop strength and flexibility, starting from the ground up.

1. Deep Squat

The deep squat is a basic movement that engages the hips, knees, and ankles—three big joints of walking.

How to Do It:

Stand feet wider than hip-width apart. Slowly descend into a squat, keeping heels on the ground if possible (it's okay if they do lift). Use a support such as a chair or banister for stability. Rock side to side gently while in the position.

Why It Helps:

This move improves hip mobility and ankle flexibility, two areas that directly affect stride length and shock absorption during walking. Poor hip function often causes compensatory pain in the knees or lower back.

2. Calf Raises

Ankle instability or weak calves can reduce the push-off strength in each step, making walking less efficient and more painful.

How to Do It:

Stand facing a wall, placing your fingertips on it for balance. Rise up onto your toes, pause for a second, and then lower slowly. Once you’re comfortable, try doing the movement one leg at a time.

Why It Helps:

This strengthens the calves and ankle stabilizers, enhancing your gait and supporting the knee joint above. Strong calves also reduce strain on the plantar fascia, which can prevent foot pain.

3. Leg Swings

This exercise is commonly applied as a dynamic warm-up. It addresses tight hip flexors and is beneficial for fluid movement.

How to Do It:

Stand to one side of a wall, holding onto it for balance. Swing the outside leg back and forth in a loose motion. Allow your pelvis to rotate naturally with the swing.

Why It Helps:

Releasing tension in the hips facilitates better range of motion when walking. Tight hip flexors are a frequent source of back and knee pain.

4. Hip Stretch

Following a walk, stretching your hip flexors and quads can avoid stiffness and pain from developing.

How to Do It:

Kneel on your left leg with the right foot in front. Tuck your pelvis forward slightly and lean forward slowly. Hold the stretch, and then reverse sides.

Why It Helps:

This exercise reverses the repetitive action of walking by stretching out the hip flexors and reducing strain on the lower back.

5. Seated Glute Stretch

Sitting can lead to tightening of the glutes, affecting walking mechanics.

How to Do It:

Sit in a chair, cross your right ankle over your left knee. Hinge forward at the hips, keeping your back straight, until you feel a stretch in the right glute. Repeat on the opposite side.

Why It Helps:

Tight glutes and piriformis muscles can cause sciatica-like symptoms. Stretching them prevents nerve compression and encourages pelvic alignment.

6. Thread the Needle

Don't forget the spine—particularly the thoracic (upper back) section, which is responsible for arm swing and stability when walking.

How to Do It:

Start on all fours. Pass your right arm across under your left arm, turning until your shoulder is on the mat. Release and reach that arm up toward the ceiling. Repeat on the other side.

Why It Helps:

It relaxes the shoulders and mid-back, reversing tightness from bad posture and supporting whole-body coordination.

Why Making Joint-Friendly Movement Is Important?

Joint pain, no matter its cause, can significantly change your way of moving—and even prevent you from moving altogether. Pilates provides a gentle, systematic means of restoring mobility without causing more stress.

As we get older, it becomes essential to learn to control breathing and stabilize our core while we move. Pilates addresses both. Pilates makes us move with awareness, which decreases pain and increases confidence. Still debating if doing six exercises is worth being able to walk better?

A 2023 paper published in GeroScience emphasizes walking as a highly potent anti-aging intervention. Studies have shown that walking daily lessens the risk of chronic disease, enhances mental health, and even improves sleep quality. Walking without pain is walking farther—and reaping all the rewards that go along with it.

Tips To Ease Joint Pain

If joint pain lasts more than general stiffness, talk to a physical therapist or rheumatologist. Long-term pain is associated with underlying conditions such as rheumatoid arthritis or osteoarthritis. Meanwhile, minor lifestyle changes can assist:

• Moist heat or cold packs for places such as the jaw and neck
• Wrist and elbow splints or pillows for support
• Finger and hand exercises to preserve dexterity
• Hip bridges or knee stretches for persistent lower-body tightness