Many individuals experience knee pain due to various factors such as injuries, arthritis, or other health conditions regardless of their age. To alleviate discomfort and enhance knee function, engaging in regular physical activity and specific exercises can be beneficial. Below are seven effective home workouts that can help ease knee pain:

1. Straight leg raises: This exercise targets the quadriceps muscles 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 briefly, then lower it gradually. Repeat 10-15 times for each leg.

2. Wall sits: By improving gluteal and quadricep strength, wall sits help support the knees. Lower yourself into a sitting position against a wall, as if sitting in an invisible chair. Hold this position for 15-30 seconds before standing up carefully. Repeat this exercise 3-5 times.

3. Hamstring curls: Strengthen the back thigh muscles by performing hamstring curls. Stand with feet hip-width apart, gently bend one knee to bring the heel toward the buttocks. Hold briefly, then lower the leg slowly. Repeat 10-15 times on each leg.

4. Clamshells: Clamshell exercises target the hips and glutes, providing indirect support to the knee joint. Lie on your side with knees bent and lift the upper leg as high as possible while keeping the feet together. Hold briefly before lowering. Do 10-15 repetitions per side.

5. Heel raises: Elevate your heels to strengthen the calves, essential for stabilizing the knees. Stand with feet shoulder-width apart, rise onto the toes slowly, and hold for a moment before lowering. Repeat as needed.Step-ups involve stepping up onto a firm platform with one foot and then bringing the other foot up to meet it before stepping back down. This exercise can be repeated 10 to 15 times for each leg and helps improve balance and strengthen leg muscles.

To stretch the calf muscles and reduce knee joint strain, stand with your back against a wall and extend one leg back while keeping the heel down. Hold this position for a few minutes and then switch legs to repeat the stretch.

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