Knee discomfort is a common issue among individuals of all ages, often resulting from injuries, arthritis, or other conditions. Staying physically active and incorporating specific exercises into your routine can help alleviate pain by strengthening the muscles around the knee and enhancing flexibility. Here are seven effective at-home workouts that can help ease knee pain:

1. Straight Leg Raises: This exercise targets the quadriceps muscles at the front of your thigh without exerting pressure on the knees. Lie on your back with one leg bent and the other straight. Lift the straight leg to the height of the bent knee, hold for a few seconds, then lower it slowly. Repeat 10-15 times for each leg.

2. Wall Sits: Wall sits help improve the strength of your glutes and quadriceps, providing support for your knees. Slowly lower yourself into a seated position against a wall, as if sitting on an invisible chair. Hold this position for 15-30 seconds before standing up. Repeat this exercise three to five times.

3. Hamstring Curls: To strengthen the muscles at the back of your thighs, perform hamstring curls. Stand with your feet hip-width apart and gently bend one knee, bringing your heel towards your buttocks. Hold the position for a few seconds before slowly lowering your leg. Repeat this 10-15 times on each leg.

4. Clamshells: The "clamshell" exercise targets the hips and glutes, providing indirect support for the knee joint. Lie on your side with your knees bent and feet together. Lift your upper leg as high as you can while maintaining foot placement. Hold for a brief moment before releasing. Perform 10-15 repetitions on each side.

5. Heel Raises: Strengthen your calves by elevating your heels, which is essential for knee stability. Stand with your feet shoulder-width apart, rise onto your toes slowly, and hold for a moment before lowering your heels. Repeat this exercise for improve knee stability.Step-ups involve stepping up with one foot onto a firm platform and bringing the other foot up to meet it before stepping back down. This exercise can be repeated for fifteen to twenty repetitions. According to Dr. Amod Manocha, Director of the International Pain Centre in Delhi, step-ups can help improve balance and strengthen leg muscles.

To stretch the calf muscles and decrease knee joint strain, stand with your back against a wall, extend one leg back with the heel down, and hold for a few minutes before switching legs. This calf stretch exercise can help alleviate knee strain.

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