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Painflame Clinic on Instagram: "🚨 Knee Pain? Knocking Sounds? If you feel pain in your knees or hear a knocking/cracking sound, this can be an early sign of arthritis or muscle weakness. 🦵 Try these 3 simple towel & leg exercises daily: 1️⃣ Towel press – Roll a towel under the knee, press down, hold for 10 sec. 2️⃣ Straight leg raise – Keep the knee straight and lift, hold for 10 sec. 3️⃣ Inner thigh press – Place towel between knees, press inward, lift heel, hold for 10 sec. 💪 Repeat each 25