Knee discomfort is a common issue for people of all ages, often caused by injury, arthritis, or other conditions. Engaging in regular physical activity and specific exercises can help alleviate pain by building strength in the knee muscles and improving flexibility. Here are seven effective at-home exercises that can help relieve knee pain: Straight Leg Raises: Targeting the quadriceps muscles without straining the knees, this exercise involves lying on your back with one leg bent and the other straight. Lift the straight leg to the height of the bent knee, hold briefly, and then lower slowly. Repeat 10-15 times for each leg. Wall Sits: By strengthening the glutes and quadriceps, wall sits provide support for the knees. To perform, slowly lower yourself into a seated position as if sitting in an invisible chair against a wall. Hold for 15-30 seconds and then stand up. Repeat three to five times. Hamstring Curls: To strengthen the muscles at the back of the thighs, stand with feet hip-width apart and gently bend one knee, bringing your heel towards your buttocks. Hold briefly before lowering the leg slowly. Repeat 10-15 times on each leg. Clamshells: This exercise targets the hips and glutes to indirectly support the knee joint. Lie on your side with knees bent and feet together. Slowly lift your upper leg as high as possible while keeping your foot in position. Hold briefly and then release. Aim for 10-15 repetitions per side. Heel Raises: Strengthen your calf muscles to support your knees by raising your heels while standing with your feet shoulder-width apart. Slowly lift yourself onto your toes, hold for a moment, and then lower your heels. Repeat this exercise to complete the set."Step-Up Exercises: With a firm step or platform, lift one foot and bring the other up to meet it. Perform ten to fifteen repetitions for each leg to improve balance and leg muscle strength.
Calf Stretch: To reduce knee joint strain, stretch the calf muscles by placing one leg back against a wall and holding the heel down for a few minutes. Repeat on the other leg.
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