- Do Ankle movement 15 Times. Each on both legs. Clockwise & Anti clockwise rotation 10 times on both legs. Straight leg up 15 times each on both legs.

Knee pain can have causes that aren't due to underlying disease. Examples include heavy physical activity, lack of use, injuries such as sprains or strains, sitting in a constrained area or sitting on knees for a prolonged period. All these movements help with knee pain if done on regular basis, add this to your night routine & try to expose your knees to sun rays after massaging with oil in the morning;

1 Seeds & nuts are packed with healthy Omega-3 fatty acids known to fight inflammation and help reduce it in your connective tissue and joints. Great options include almonds, walnuts, pine nuts, flax seeds, and chia seeds.

2 Olive oil, is an excellent substitute for salad dressings or cooking. It's a healthy fat and packed with those inflammation-fighting Omega-3s.

3 Root Veggies and Garlic - The aromatic root vegetables such as onions, garlic, turmeric, and ginger are all known for their anti-inflammatory properties. They can treat joint pain and other symptoms of arthritis. Root veggies and garlic can be added to meals for additional flavor while boosting joint health.

4 Add cauliflower, sprouts, broccoli to your diet. These foods help to block enzymes that result in swelling of the joints. They're also packed with a great dose of vitamins and minerals.

5 Chickpeas, black beans, soybeans, and lentils all include anthocyanins, a flavonoid that helps reduce inflammation in your body. Beans and lentils also provide a great source of essential minerals, fiber, and protein.

6 Inflammatory Foods to Avoid - Along with knowing which foods to add to your diet for healthier joints, it's also vital to know what to avoid. Certain foods can increase inflammation in your body and joint pain. Inflammatory foods you should limit or steer clear of include - Processed foods, Fried foods, Oils high in Omega-6 fatty acids or saturated fats, Sugar and refined carbohydrates.