Bad knees. It’s a curse that most adults over the age of 50 – and a number of adults in their 20s, 30s and 40s – live with. Whether you were a track star in your youth or ran marathons as a young adult, it’s no mystery why your knees may feel shot to heck.

Fortunately, there are a variety of safe exercises that you can do to improve strength and flexibility in your knees. Low-impact movements such as those in tai chi and exercises like swimming are especially helpful.

It’s also easy to hop on your bike for some exercise, whether you’re running errands or just heading into the sunset to clear your mind. But if you’re straining to reach the peddles on your bike, you may be increasing your risk of spraining the ligaments of your knee. As you peddle on your bike, notice what your hips are doing. At the ideal seat height, your hips shouldn’t sway at all. However, if you find that they dip from side to side as you ride, your seat is definitely too high and your knee joint may be hyperextending with each rotation. If you’re experiencing pain behind your knee after riding, now you know why. Adjust your seat accordingly and enjoy riding pain-free.