Individuals of all ages often experience knee discomfort, which may stem from an injury, arthritis, or other conditions. Maintaining an active lifestyle and incorporating specific exercises can help alleviate pain by enhancing knee muscle strength and improving flexibility. The following seven home workouts can be beneficial for relieving knee pain:

1. Straight Leg Raises:

Targeting the quadriceps muscles on the front of the thigh without straining 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 briefly, then lower slowly. Repeat 10-15 times for each leg.

2. Wall Sits:

Enhancing gluteal and quadricep strength, which provides support to the knees, assume a sitting position by slowly lowering yourself as if sitting on an invisible chair with your back against a wall. Hold this position for 15 to 30 seconds and then stand up carefully. Repeat three to five times.

3. Hamstring Curls:

To strengthen the muscles at the back of the thighs, Dr. Akhilesh Yadav, Associate Director - Orthopaedics & Joint Replacement at Max Hospital, Vaishali, recommends performing hamstring curls. Stand with your feet hip-width apart, gently bend one knee, bringing your heel toward your buttocks. Hold briefly before lowering your leg slowly. Repeat 10-15 times on each leg.

4. Clamshells:

Focusing on the hips and glutes, which indirectly support the knee joint, lie on your side with knees bent and feet together. Lift your upper leg slowly and as high as possible while maintaining foot placement. Hold briefly before releasing. Complete 10-15 repetitions per side.

5. Heel Raises:

Strengthen your calves, essential for stable knees, by elevating your heels. Stand with feet shoulder-width apart, rise slowly onto your toes, hold briefly, and then lower your heels. Repeat the exercise for each leg.Step-ups involve stepping up onto a firm platform with one foot and bringing the other foot up to meet it before stepping back down. Dr. Amod Manocha, Director of the International Pain Centre in Delhi, recommends doing ten to fifteen repetitions for each leg to improve balance and strengthen leg muscles.

To stretch the calf muscles and reduce knee joint strain, stand with your back against a wall, extend one leg back, and place your heel on the ground for a few minutes. Repeat the stretch on the other leg.