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2022 was an absoluete terrible year my feet and knee.
I developed flat feet and every step I took hurt like a 8 on a 10 scale, I ate a shitload of paracetamol and ibuprofin every day just to get through it.
So as my feet hurt I took to taking my bike down to the busstop to get to work, unfortunately my shoes had a very sticky rubber sole so when I got off my bike instead of twisting my foot against the ground as I normally would, I was twisting knee, no issues at first, but after a few weeks it started hurting like hell when standing up from sitting or lying down.
I got custom insoles made, that helped a bit with the flat feet, but it still hurt.
Then I got a new, taller bed so I didn't need fight to stand up in the morning, my old bed was completely worn out and it was a hodge podge to start with so that was nice, and helped me out in the mornings.
Then my municipallity finnished renovating the path to the bus stop and even installed a new one closer to me, so instead of having to walk 600 meters to my bus stop, I just have to walk 300 meters, but did have to walk down/up a staircase everyday.
Once that was opened I rapidly got better, I am still not completely restored but almost.
So my advice is "walk up and down the stairs"
I take two flights of stairs to get to my office at work and take the same two back down. It's helping me learn how to move again. Going up is easier now, but going down confuses me. I can't 100% figure out the proper motions.