Try walking backwards on a treadmill. Research shows retro walking increases blood flow to the knees, strengthens the quadriceps, and can improve patellar tracking in people with knee pain. Studies have even found it reduces symptoms of knee osteoarthritis and helps with balance in older adults. Here’s how to do it: • Cues: Stand tall, keep your core braced, and step with control. Don’t lean back. Land on the balls of your feet, then roll through the foot. • Start small: Go for 5 minutes, 3–4 ti