3. Train
I suffered from knee pain for several years and tried many different things to fix it. In the end, the best solution for me was to start doing leg extensions on a lightweight setting. Many of us believe that exercise is bad for painful joints but in reality, it can actually be precisely what you need to restore them and improve your health: by strengthening the muscles you can ensure the patella tracks across the joint correctly, you can encourage more lubrication, you can improve flexibility and more.