🦵 Knee Pain
Early osteoarthritis (cartilage wear)
Stiffness after rest, aching with load, sometimes crepitus; age 40+.
A short daily quad-loading session (sit-to-stands or a wall-sit).
Motion and quad strength are the best-proven non-drug levers for knee osteoarthritis — and they're free.
Move — the mechanics that fix it: Progressive quad loading
Build quadriceps strength (leg press, wall sits) 2–3×/week; low-impact conditioning to offload the joint.
- Bodyweight Squat
- Double Leg Butt Kick
- Fast Skipping
- Isometric Chest Squeezes
Fuel — foods to fuel it
- Salmon (cooked) (local SG)
- Thunder Tea Rice (Lei Cha) (local SG)
- Popiah (local SG)
- Kiwi fruit (local SG)
- Sardines (canned in water) (local SG)
- Blueberries (local SG)
Daily nutrient targets: omega3: 2000mg (goal), fiber: 30g (goal), sugar: 30g (limit), protein: 100g (goal), vitamin: 300mg (goal), glycine: 10g (goal)
Stack — evidence-ranked compounds
- Glucosamine + Chondroitin — ★★★★☆
- Boswellia Serrata — ★★★☆☆
- Omega-3 (EPA/DHA) — ★★★★★
- Collagen Peptides (+ Vitamin C) — ★★★★☆
- Astaxanthin — ★★★☆☆
- Statins (Atorvastatin/Rosuvastatin) — ★★★★★
Open the Fuel Tracker for this protocol →
Educational protocol, not medical advice.
Common questions
What causes knee pain?
Early osteoarthritis (cartilage wear). Stiffness after rest, aching with load, sometimes crepitus; age 40+.
What exercises help knee pain?
Key movements: Bodyweight Squat, Double Leg Butt Kick, Fast Skipping, Isometric Chest Squeezes.
What should you eat for knee pain?
Foods that support it: Salmon (cooked), Thunder Tea Rice (Lei Cha), Popiah, Kiwi fruit, Sardines (canned in water).
What supplements help knee pain?
Evidence-ranked options: Glucosamine + Chondroitin, Boswellia Serrata, Omega-3 (EPA/DHA), Collagen Peptides (+ Vitamin C), Astaxanthin.