1. Sleep better by placing an extra pillow between your knees or using a wedge pillow. This additional padding can protect your joints, especially if you tend to toss and turn at night.

sleep with an extra pillow between your knees

2. Get your fill of omega-3s. Foods rich in this healthy fat may help reduce pain and inflammation. Add flaxseed to your morning oatmeal, toss up a kale rice bowl for lunch, and prepare baked salmon for dinner for a triple-omega-3 punch.



3. Simplify your morning routine by packing your workbag and laying out your clothes the night before. Your knees are likely to be stiffer in the morning, which can impact getting ready and prevent you from getting out the door on time.

4. Forgo shoes and walk barefoot, whenever possible, to help protect your lower extremity joints. When shoes are required, opt for walking or tennis shoes that offer comfort and stability.

5. Install grab bars or a bench in your shower. Getting in and out of the tub can be tricky with knee pain, but these devices can prevent you from slipping or falling.



6. Try tai chi, an ancient mind and body practice. Not only can it improve physical function and mobility, but it can also help beat depression and boost your overall outlook on life.

7. Use a rolling chair, like one from your home office, in the kitchen. Cooking and prepping meals can have you on your feet for long periods of time. But being on wheels allows you to move around more freely and still whip up delicious, healthy meals.

8. When driving, take advantage of cruise control, particularly on long stretches of remote roads or highways. This allows you to bend, stretch, and relax your knee instead of having to keep your foot on the accelerator, further straining your muscles.

9. Do light, at-home exercises and stretches at the same time each day. Whether it’s while your morning coffee is brewing or while you’re watching the evening news, you’re more likely to actually remember to do them if you make them a regular part of your schedule.