Knee pain sucks. Strength training & physical therapyBuilding strength in the quadriceps, hamstrings, hips, and glutes helps reduce pressure on the knee joint. Weight managementEven small reductions in body weight can significantly reduce pressure on the knees (every extra pound adds ~4 pounds of force when walking). Surgery (partial or total knee replacement) is usually the last resort if pain severely limits daily life. The key is finding the balance: keep moving enough to stay strong and flexible, but avoid activities that flare your pain.