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 strengthening the knee muscles and enhancing flexibility. Here are seven effective at-home workouts for relieving knee pain:

1. **Straight Leg Raises**: This exercise targets the quadriceps muscles at the front of the thigh without stressing the knees. Lie on your back with one leg bent and the other straight. Raise 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 improve gluteal and quadriceps strength, providing support to the knees. Slowly lower yourself into a sitting position as if there were an invisible chair behind you while keeping your back against a wall. Hold this position for 15-30 seconds, then carefully stand up. Repeat this exercise three to five times.

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

4. **Clamshells**: Clamshell exercises target the hips and gluteal muscles, indirectly supporting the knee joint. Lie on your side with knees bent and feet together. Lift your upper leg as high and slowly as possible while maintaining foot placement. Hold briefly before releasing. Aim for 10-15 repetitions on each side.

5. **Heel Raises**: Strengthen your calf muscles, crucial for knee stability, by elevating your heels. Stand with feet shoulder-width apart, rise slowly onto your toes, and hold for a moment before lowering your heels.Step-ups involve stepping up with one foot onto a firm platform and bringing the other foot up to meet it. Repeat this movement ten to fifteen times 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. Hold this position for a few minutes and then switch legs to repeat the stretch.

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