1. BUY THE CORRECT SHOES
As cute as those neon Nikes are, they might be the main culprit of your discomfort. You probably have heard podiatry words like: pronation, flat feet and over pronation. These refer to where you tend to displace your weight. The key is finding what kind of feet you specifically have, and matching them with shoes that support your foot type. Keep in mind that any athletic shoe that is not designed for your foot type can easily make the issue worse.
So how do you decide where you stand? Go to an actual running store that can test your feet and weight displacement (New Balance, Front Runners, etc.). Make sure they either have a machine that can measure the contours of your foot, or have you do a walking test. These assessments should never cost you anything. If you're on a budget, see which shoes they prescribe to you, make a note of the type and order them online where it's usually cheaper.
In most cases, finding the correct shoes can literally cure knee and shin pain immediately. The following are also ways to address the muscles attached to your knee.
2. STRETCH DURING THE DAY
These stretches will help relax some of the muscles typically associated with knee pain.
20-30 sec / side
1. Inner thighs
2. IT Band
4. Hip Flexors
3. Regularly Use a Foam Roller
If "hurts-so-good" was an actual word (no less proper English), Webster's would probably have some mention of foam rolling in it. On the other hand, there's a lot more "good" than "hurt" when it comes to utilizing this simple tool.
Myofascial release, as it's medically referred to, is the process of applying steady pressure to muscles and connective tissue; same as a finger when pushing a knot out of your neck. If you've never utilized a foam roller before, there are several helpful videos on YouTube, on how to safely use one, including our Therapy Ball Routine on our YouTube channel.
4. ENGAGE YOUR CORE, MORE
All movement starts with your core, which is why a strong core is so essential to proper movement. It's effectiveness can best be explained by the fact that it helps ensure you have a solid foundation and all the connecting parts are lining up appropriately. As far as physics are concerned, engaging your core helps you minimize unwanted movement so you don't injure yourself (again).
Engaging your core starts by tilting your pelvis upward (belly button up, tailbone down). This movement can also be described (maybe improperly) as a subtle SCHWING! Try doing the move above, but without moving your limbs.
Try and remember to engage your core before doing anything that may irritate your bad knee (i.e. bending down, getting in and out of the car, picking something up, etc.)
There are a number of variables that can cause knee pain. While these are some practical ways to manage and rehabilitate, serious knee issues should be consulted with a doctor.