Knee pain can strike you when you least expect it. The cause could be related to an old injury, certain exercises, a rainy day, pretty much anything. If you’ve got knee pain, first things first: check in with your doctor to learn what activity you can and cannot do and discuss ways to improve mobility in your knee. Then, check out these tips from Sharita Jennings, fitness expert and creator of on relieving some pain before your next workout.

1. Start With a Warm Up

The warm up is arguably just as important as the workout itself. The best warm up will help pump more blood through your muscles to get them ready to work. You can knock out knee pain by adding light cardio to your warm up. Start with a light walk or jog, add shallow squats, and work up to jumping jacks. Your warm up should also include dynamic stretches, which are stretches that you don’t hold, but instead keep the body moving– like spider lunges, walk out planks (with straight legs), and toe touches to activate the muscles that support your knees. By the end of your warm up, your joints should feel less stiff, meaning less pain during and after your workout. Try this warm up routine on for size.

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