Individuals of all ages commonly experience knee discomfort, which may result from an injury, arthritis, or other conditions. Maintaining an active lifestyle and engaging in specific exercises can help alleviate pain by reinforcing the knee muscles and enhancing flexibility. The following seven home workouts are beneficial for reducing knee pain:

- Straight Leg Raises: This exercise targets the quadriceps muscles in the front of the thigh without straining the knees. To perform this exercise, 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 gradually. Repeat 10-15 times for each leg.

- Wall Sits: Wall sits help improve gluteal and quadricep strength, which provides support to the knees. To do this exercise, slowly lower yourself into a sitting position as if there were an invisible chair behind you while standing with your back against a wall. Hold this position for 15 to 30 seconds, then stand up carefully. Repeat this 3-5 times.

- Hamstring Curls: Stand with your feet hip-width apart to engage the muscles at the back of the thighs. Gently bend one knee, bringing your heel towards your buttocks. Hold this position for a few seconds, then lower your leg gradually. Repeat this exercise 10-15 times on each leg.

- Clamshells: This exercise focuses on the hip and glute muscles, which indirectly support the knee joint. Lie on your side with your knees bent and feet together. Slowly lift your upper leg as high as you can while maintaining foot placement, then hold briefly before releasing. Perform 10-15 repetitions on each side.

- Heel Raises: Strengthen your calves by raising your heels, which is essential for stable knees. Stand with your feet shoulder-width apart, rise slowly onto your toes, hold for a moment, then lower your heels. Repeat this exercise for maximum benefit.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. Dr. Amod Manocha suggests doing ten to fifteen repetitions for each leg to improve balance and strengthen leg muscles.

To reduce knee joint strain, perform calf stretches by facing a wall, extending one leg back, placing the heel down, and holding for a few minutes before switching legs. This can help decrease knee strain effectively.