Working out your ankles, in turn works out your hips and knees as they are forced to react to extra pressure. "Band distractions serve to “floss” stubborn joints. They can

enhance range of motion, get nutrients into cartilage and alleviate pain," according to Muscle and Fitness.

Calf-raises place little pressure on the knees, but strengthen the muscle at the same time, according to a news website. Take advantage of your body weight and strengthen your entire

leg with calf raises. It is proven to reduce the pain of foot, ankle and knee pains, according to some experts. Since the knee depends on a mobile, and flexible

calf, it is important to do this exercise and stretch out those muscles.

If you roll out your shins, you'll save yourself from knee issues. Get in push up position with your foam at your ankles. Turn your leg so your shins are stretched out

and exposed. Then, press your shins down on the roller and search for weak, tender spots. Using a foam roller will help alleviate areas of your body that get particular pressure. The tip

is, don't only roll out areas that are causing pain at the time, address all muscles so you can save yourself from eventual wear and tare. 

This stretch can be done in pairs, and requires no equipment—so you have no excuse not do add in into your routine.

According to Muscle and Fitness, you lean against a

wall in lunge position. Take the leg closest to the wall and point those toes on the actual wall. Then stretch! Push your hips out forward if you don't feel an

immediate stretch.

Simple leg raises are a great way to start off your work out and strengthen the muscles around your knee, according to WebMD. It strengthens your quadriceps while putting pressure on

your thigh muscles. Adding in two or three sets of leg raises is easy, and will prepare you for the more heavy lifting to come.

To reduce stress on the knee, it is vital to target leg muscles says WebMD.  If you have pre-existing knee conditions, running may push too much stress on the joints. A

greater option to strengthen muscles would be the stair master, according to LIVESTRONG. The stretch will activate muscles through your quads.

In order to lead a healthier lifestyle, you have to have a body that's on your side, and ready to work hard. Stretch before, after and during your work out

to loosen up any tension, and give yourself a break before overworking certain parts of your body. In a lot of cases, less is more, and decompressing will set you

up for your next work out more than that extra set of squats will.

A band terminal knee extension is a rehab exercise, according to Muscle and Fitness, that is used to get blood flowing around the knees and quads. 

In order to do a

TKE, wrap the band around a sturdy base, and step into it with one leg. Place the band right above the knee, and walk out. Make sure to bend and extend

simultaneously, to really get the stretch and blood flowing.