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Top Exercises for Knee Pain

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Exercises for Knee

The knee is one of the largest and most complex joints in the body, making knee pain a common issue. The activities of daily life can take a toll on your knees. Walking puts stress on your knees that’s equal to one and a half times your body weight, while going downstairs creates pressure equal to two to three times your body weight. No wonder that knee pain triggers up to 40% of physical therapy visits.

Often, joint pain is a result of aging and osteoarthritis, but people of all ages can get knee pain. Weak muscles, tight muscles, or muscle imbalance may cause pain around and under the kneecap, often called anterior knee pain. Inflamed tendons can also cause the knees to hurt.

Exercise is the best treatment for most arthritic knee pain. It can also help other types of knee pain. You should not try to correct your knee pain with exercise if you have experienced a pop in your knee. Other signs that you need to see a doctor include a knee that swells, buckles, or locks up.

Safety Considerations for Knee Pain Exercises

These knee exercises are simple and safe for most people. Some other exercises, such as squats and lunges, can make the knees strong, but if not done correctly, they can also cause injury.

When doing knee exercises, start with a few reps and move up gradually. If you have pain with any movement, stop. If your exercise program makes you too sore to move the next day, you are overdoing it. Gentle stretching after you exercise will help keep your muscles flexible.

What exercise is best for knee pain?

Low-impact exercises, such as stretching, swimming, or using the elliptical, can help strengthen the muscles around your knee and improve your flexibility. Unlike other options, low-impact movements don’t put a lot of stress on your knees.

How do you strengthen a weak knee?

Doing low-impact exercises can help strengthen your leg muscles without hurting your knees.

What’s the number one mistake that makes bad knees worse?

If you completely avoid movement, you’ll lose strength, which can lead to stiffness and pain. Be smart with your exercise choices, but stay active to improve your knees.

What’s the fastest way to relieve knee pain?

The best things to do right after you notice knee pain include resting, applying ice to your knee, using over-the-counter pain relievers, and keeping your legs raised. This will help lower inflammation and pain.

Top Exercises for Knee Pain

Low-impact exercises such as stretching, swimming, and water aerobics are good for treating knee pain. Using an exercise bike or elliptical trainer can help, too. In addition, try these therapeutic exercises that you can do at home:

Clamshells

This exercise is simple to do but can pay big dividends. As you get stronger, step up this exercise by using a resistance band just above the knees.

  • Step 1: Lie on your side with your hips stacked and knees comfortably bent.
  • Step 2: Keeping your feet together, lift the top knee up, mimicking the movement of a clamshell opening.
  • Step 3: Hold the position for a few seconds, then slowly lower the knee back down.

Repeat this 15-20 times on each side.

Straight-leg lift

Perform this exercise on the floor, not on a bed or other soft surface.

  • Step 1: Lie on your back with one leg bent at about a 90-degree angle and the other leg straight.
  • Step 2: With thigh muscles tight, raise the straight leg about a foot off the ground and hold.
  • Step 3: After a few seconds, slowly lower the leg back to the ground.
  • Step 4: Do several repetitions with the same leg before switching to the other side.

Your level of strength will influence how many repetitions you can do. Start with a few and work up gradually.

Sit/stands

Be sure to use a sturdy chair for this exercise.

  • Step 1: Sit slightly forward in a chair with your feet about shoulder-width apart.
  • Step 2: Slowly stand up without using your hands.
  • Step 3: Reverse the motion and sit down.
  • Step 4: Repeat as many times as you can.

Try doing three sets of this exercise.

Step-ups

This exercise requires something to step up on. You should start with a step of 6-8 inches. If you don’t have a step platform, you can use a stair step.

  • Step 1: Stand in front of the platform and put one foot securely on it.
  • Step 2: Step up on the platform and let the other foot come off the ground and dangle loosely.
  • Step 3: Lower the hanging foot to the ground and step down.
  • Step 4: Repeat with the other foot, then switch sides until you have completed the desired number of repetitions.

When you can do this exercise easily, you can make it tougher by holding small hand weights.

Credit: webmd

Chelsea in narrow win over Everton

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Chelsea players celebrating a goal

Chelsea edged back into the Champions League places with a one-goal victory over Everton at Stamford Bridge.

The win moves the Blues up to fourth in the Premier League, level on points with Nottingham Forest and a point ahead of Newcastle, who play Ipswich later on Saturday.

With Forest and Aston Villa in FA Cup semi-final action this weekend, Chelsea will hold on to a top-five spot at least until Thursday, when Forest host Brentford.

The crucial three points were sealed by striker Nicolas Jackson, who ended a 13-match goalless run stretching back to December.

He drilled an instinctive 20-yard effort beyond Jordan Pickford and into the bottom corner in the 27th minute.

Despite being the better side, Chelsea were unable to kill the game off and, given the tight nature of the race for Champions League football and the Blues’ difficult league fixtures before the end of the season, there were uncomfortable moments when Everton improved in the final quarter.

But the hosts’ keeper Robert Sanchez saved well from both Beto and Dwight McNeil low to his right when needed.

Enzo Maresca’s Chelsea now play leaders Liverpool at Stamford Bridge next Sunday, then visit fellow Champions League chasers Newcastle, before hosting Manchester United, and travelling to Forest on the final day.

Everton have only won one of their past nine matches and remain 13th.

Credit: bbc.com

Roma down Inter, AC Milan bounce back with victory in Venice

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Inter Milan vs Rroma

Inter Milan’s defence of their Serie A title was hit with a setback on Sunday as they lost 1-0 at home to Roma, while AC Milan rebounded from their defeat by Atalanta last weekend with a 2-0 win over Venezia.

Matias Soule’s first-half strike for Roma knocked Inter off top spot. “Three defeats in one week hurts, and we’re not used to such a run,” said Inter coach Simone Inzaghi.

Argentinian Soule stunned the San Siro when he slotted home coolly as the ball ping-ponged around the Inter box in the 22nd minute.

The win moved Roma up to sixth place on 60 points, level with fourth-placed Bologna who occupy the final Champions League spot.

In another blow for Inter, they risk being without defender Benjamin Pavard for their upcoming Champions League semi-final first leg against Barcelona after the French international limped off in the 15th minute with an ankle issue.

Fiorentina kept their Champions League qualification hopes alive with a 2-1 victory against struggling Empoli.

Goals from Yacine Adli and Rolando Mandragora put the hosts in control inside the opening half-hour, before Jacopo Fazzini gave the 19th-placed side faint hopes of picking up some much-needed points in the 57th minute.

The Tuscany-based club sit in eighth place on 59 points, five ahead of Milan.

In Venice, Christian Pulisic opened the scoring for Milan in the fifth minute with Santiago Gimenez sealing the victory in the fifth minute of added time at the end of the game.

Milan, who qualified for the Italian Cup final on Wednesday by eliminating bitter city rivals Inter, remain in ninth place.

Venezia stay third from bottom in the relegation zone, one point behind Lecce, who take on third-placed Atalanta on Sunday evening.

Credit: france24.com

 

Man United score late to draw with 10-man Bournemouth

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Bournemouth and Manchester United players struggling for the ball

Rasmus Hojlund’s injury time goal grabbed a point for Manchester United as 10-man Bournemouth suffered a blow to their hopes of European qualification.

Andoni Iraola’s men looked set for victory thanks to Antoine Semenyo’s 11th goal of the season midway though the first half.

But the contest turned on a controversial decision to upgrade Evanilson’s 70th-minute challenge on Noussair Mazraoui from a yellow card to a red following a video assistant referee (VAR) review.

Evanilson appeared to slip as he closed down the United defender but referee Peter Bankes upgraded his initial yellow card, meaning the Brazilian must now serve a three-match ban.

United piled forward looking for an equaliser and after Mason Mount’s shot had been deflected wide, Hojlund turned Manuel Ugarte’s effort home from close range after the Uruguay midfielder had been set up by Luke Shaw.

The result lifts Ruben Amorim’s side to 14th in the Premier League but, in truth, their sights are fully trained on Thursday’s Europa League semi-final first-leg trip to Athletic Bilbao.

But the goal is devastating for Bournemouth, who remain below Fulham and Brighton in the quest for an eighth-place finish which would secure a spot in next season’s UEFA Conference League if Crystal Palace don’t win the FA Cup.

Credit: bbc.com

Barcelona beat Real Madrid to win Copa del Rey

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Barcelona players celebrating with the trophy

Jules Kounde lashed in an extra-time screamer as Barcelona beat Real Madrid to win the Copa del Rey in a remarkable Clasico in Seville.

After a 2-2 draw in 90 minutes and with penalties appearing inevitable, the Barcelona defender took possession of the ball 22 yards out and drilled a fine effort into the bottom corner.

Barca had been by far the better side in the first half and led through Pedri’s fantastic first-time strike from outside the box after Lamine Yamal’s cut-back.

Real improved dramatically after Kylian Mbappe came on as a substitute, and he curled a free-kick, which he had won, into the bottom corner via the inside of the post.

Aurelien Tchouameni then headed Real ahead from Arda Guler’s corner.

But Barcelona levelled when Ferran Torres ran onto Yamal’s long ball and rounded goalkeeper Thibaut Courtois before slotting in.

Hansi Flick’s side thought they had a chance to win it in injury time when they were awarded a penalty for a Raul Asencio tackle on Raphinha but the decision was overturned after a long video assistant referee check.

That meant the game went to extra time, when Kounde’s fourth goal of the season was the difference.

The build-up to the game had been dominated by scrutiny of the match officials – and it finished with Antonio Rudiger and Lucas Vazquez being shown straight red cards from the Real bench.

Jude Bellingham was also sent off after the final whistle for angrily confronting officials.

Credit: bbc.com

Titanic survivor’s letter sold for £300,000 at auction

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The handwritten letter is dated 10 April 1912

A letter written by a Titanic passenger days before the ship sank has been sold for a record-breaking £300,000 ($400,000) at auction in the UK.

Colonel Archibald Gracie’s letter was purchased by an anonymous buyer at Henry Aldridge and Son auction house in Wiltshire on Sunday, at a price five times higher than the £60,000 it was expected to fetch.

The letter has been described as “prophetic”, as it records Col Gracie telling an acquaintance he would “await my journey’s end” before passing judgement on the “fine ship”.

The letter was dated 10 April 1912, the day he boarded the Titanic in Southampton, and five days before it sank after hitting an iceberg in the North Atlantic.

Col Gracie was one of about 2,200 passengers and crew on board the Titanic sailing to New York. More than 1,500 died in the disaster.

The first-class passenger, wrote the letter from cabin C51. It was posted when the ship docked in Queenstown, Ireland, on 11 April 1912. It was also postmarked London on 12 April.

The auctioneer who facilitated the sale said the letter had attracted the highest price of any correspondence written onboard the Titanic.

Col Gracie’s account of the sinking is among the best known.

He later wrote the book The Truth About The Titanic, recalling his experience onboard the doomed ocean liner.

He recounted how he survived by scrambling onto an overturned lifeboat in the icy waters.

More than half the men who had originally reached the lifeboat died from exhaustion or cold, he wrote.

Although Col Gracie survived the disaster, his health was severely affected by the hypothermia and physical injuries he suffered.

He fell into a coma on 2 December 1912, and died of complications from diabetes two days later.

Credit: bbc.com

Nine people killed after car plows into crowd at Vancouver festival

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An ambulance is parked at the site of a street festival celebrating Filipino heritage

A driver plowed a car into a crowd at a street festival celebrating Filipino heritage in Vancouver on Saturday night, killing at least nine people and injuring others.

Some of those attending the festival helped arrest the suspect at the scene, who police identified as a 30-year-old man.

“As of now, we can confirm nine people have died after a man drove through a crowd at last night’s Lapu Lapu Festival. Our thoughts are with all those affected by this tragic incident,” Vancouver Police said.

The event on Saturday was intended as a celebration of culture and diversity, marking Lapu Lapu Day, an annual festival organized by British Columbia’s Filipino community and commemorating an Indigenous leader who fought against Spanish colonization.

Food trucks lined the street as performers broke out in traditional Filipino dance in the spring sunshine. Yet the family-friendly event ended in horror: one witness described it as like a war zone.

No motive has been given, although police have said they are “confident” it was not an act of terrorism. Canadian officials are investigating whether mental health issues may have factored into the incident, a law enforcement source briefed on the investigation told CNN.

Credit: cnn.com

Pope Francis’s tomb was adorned with single rose

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A single white rose was pictured lying on the stone tomb

Images of Pope Francis’s tomb at the Santa Maria Maggiore church in Rome have been released.

A single white rose was pictured lying on the stone tomb that bears the name he was known by during his pontificate, below a crucifix illuminated by a single spotlight.

The late pope was laid to rest at the church – one of four major basilicas in the Italian capital, and one he would regularly visit during his time as cardinal and pontiff – in a private ceremony following his public funeral in the Vatican on Saturday.

Thousands of mourners have been filing past the tomb since the church opened to the public on Sunday morning to pay their respects to Pope Francis, who died aged 88 on Monday.

Among them was Rosario Correale, an Italian, who said it was “very emotional” seeing the tomb. “He really left a mark on us,” he told the Associated Press.

Polish pilgrim Maria Brzezinska felt the resting place befit the man. “I feel like it’s exactly in the way of the Pope. He was simple, and so is his place now,” she told the news agency Reuters after visiting.

Francis was particularly devoted to the Virgin Mary, and Santa Maria Maggiore was the first church to be dedicated to her when it was built in the 4th Century.

The basilica sits near the Colosseum, a stone’s throw from the city’s endlessly bustling and chaotic central Termini station – well beyond the limits of the Vatican, where popes are traditionally entombed.

Credit: bbc.com

‘Ukrainian special services agent’ detained over car blast that killed Russian general

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Investigators work the scene where Russian General Yaroslav Moskalik was killed

Russian authorities say they have charged a “Ukrainian special services agent” with terrorism, after he was detained in connection with a car explosion that killed Russian General Yaroslav Moskalik on Friday.

The suspect – Ignat Kuzin – allegedly purchased the car that exploded in Balashikha, less than 20 miles east of Moscow, according to TASS citing Russia’s Federal Security Service (FSB) and the Russian Investigation Committee. The suspect’s nationality is unclear; according to the FSB, he has a residence permit in Ukraine.

Ukraine’s Security Service (SBU) allegedly recruited Kuzin, who “confessed to the murder” of Russian General Yaroslav Moskalik, TASS reported. He was promised $18,000 for the attack, which had been planned since September 2024, added TASS.

The FSB had accused him of planting an explosive device in the car, but said that it was detonated from Ukraine. Video published by TASS on Saturday appeared to show charred electronics and parts of the car. Russia’s Investigative Committee had previously said the blast was caused by an improvised explosive device packed with shrapnel.

Russian General Moskalik was deputy head of the Main Operations Directorate of the General Staff of the Russian Armed Forces. The influential Russian military blog Rybar said Moskalik was not in the Volkswagen car when it exploded but was close to it after walking out of a nearby building. CNN cannot independently verify this report.

Photos released by Russian authorities appear to show the suspect driving a dark green Volkswagen with license plates that match those purportedly found at the site of the blast.

Credit: cnn.com

It Will Be Dangerous Not To Renew Zoomlion Contracts…. Says Parliamentary Committee Chair On Sanitation

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JENNIFER AMBOLLEY
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The MPs inspecting a Zoomlion facility in Kumasi

The Chairman of the Parliamentary Select Committee on Sanitation and Water Resources, John Oti Bless, has rejected calls by investigative journalist, Manasseh Azure Awuni, for the government not to renew Zoomlion Ghana Limited’s contract under the Sanitation Improvement Package (SIP).

In an open letter to Malik Basintalle, Chief Executive Officer of the Youth Employment Agency (YEA), Manasseh Azure Awuni urged him not to sign a new contract with Zoomlion, alleging that “the cleaners’ deal is just one of them and it stinks to the heavens.”

However, addressing journalists after a tour of Zoomlion’s Kumasi Compost and Recycling Plant (KCARP) in Kumasi, Ashanti Region, on April 24, 2025, Mr. Oti Bless clearly disagreed with Manasseh, warning that thousands of Ghanaians who are employed by Zoomlion will lose their jobs if the contract is not renewed.

“If there are issues with the contract, that’s why we are leaders, we have to address them,” he said. He disclosed that his committee plans to invite Manasseh Azure Awuni to appear before them, to share his concerns on the subject and find a way forward.

“We want to invite Manasseh Azure to appear before the committee sometime next week… to come and share the information he has, as far as this issue is concerned, so we find a way out,” he said.

According to him, Zoomlion and Jospong Group of Companies (JGC) employ many Ghanaians, and rather than terminating their contract, the best approach would be to support them to grow and create more jobs.

Mr. Oti Bless, who doubles as the Member of Parliament for Nkwanta North Constituency in the Oti Region, emphasised the importance of supporting Ghanaian businesses and job creation, highlighting Zoomlion’s significant role in sanitation management.

“Definitely, once it has to do with Ghanaians, thousands of Ghanaians will lose their jobs if this contract is not renewed, so we as a committee and representatives of the people… a non-renewal will affect a lot of Ghanaians,” he warned.

Mr. Oti Bless expressed confidence that the government would settle the GHC 1.2 billion owed to Zoomlion, as promised by the Finance Minister, Dr. Cassiel Ato Forson.

He also mentioned discussions already with the YEA CEO who will soon be invited before the committee to see how best to improve remunerations for sweepers.

Mr. Oti Bless, who was highly impressed after the tour, commended Zoomlion and JGC for their huge investments and urged Ghanaians to support them.

“In fact, I am impressed! This is the first time I’m witnessing this kind of investment. Zoomlion and Jospong are Ghanaians, and I commend them for the wisdom and knowledge given to him [making reference to Dr. Joseph Siaw Agyepong, the Executive Chairman of JGC] by God.

“I urge the public, service providers, farmers, civil society organisations and everyone to support Jospong Group, especially the government. A private company’s growth and success largely depend on government support,” the Chairman indicated.

The General Manager of KCARP, Samuel Ntummy, expressed appreciation for the committee’s visit to inspect their facilities.

He urged them to support private waste management companies like Zoomlion to further improve sanitation in the country.

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