For knee pain related to overuse or physical activity:
Always warm up before exercising and cool down afterward. Stretch your quadriceps and hamstrings.
Avoid running straight down hills -- walk down instead.
Bicycle or swim instead of run.
Reduce the amount of exercise you do.
Run on a smooth, soft surface, such as a track, instead of on cement.
Lose weight if you are overweight. Every pound that you are overweight puts about 5 extra pounds of pressure on your knee cap when you go up and down stairs. Ask your health care provider for help losing weight.
If you have flat feet, try special shoe inserts and arch supports (orthotics).
Make sure your running shoes are made well, fit well, and have good cushioning.