I spent 15 years at a desk. By 45, I couldn't walk down stairs without wincing.

Doctors said "lose weight" and "maybe surgery eventually." Not helpful.

So I started researching what actually works for knee pain when you're not 25 anymore. Here's what moved the needle:

1. Wall Sits (but not the way you think)

Most people go too deep. At 40+, you want a shallow angle — thighs at about 30° from standing. Hold 20 seconds, rest 10, repeat 5x. This builds your VMO (the inner quad muscle that stabilises your knee) without loading the joint.

2. Hamstring Curls with a Towel

Lie on your back, foot on a towel on a smooth floor. Slide your heel out and back in slowly. 3 sets of 10. Your hamstrings are almost certainly too weak relative to your quads — this imbalance is a massive knee pain driver.

3. Step-Downs (not step-ups)

Stand on a step. Slowly lower one foot to the ground, then come back up. This eccentric loading pattern is what physios use in rehab clinics — it's the single most effective exercise for patellofemoral pain.

The key isn't intensity. It's consistency + the right movements for a body that's been sitting for decades.

I built a full 30-day program around this approach. If your knees have been holding you back, check it out.