People of all ages often experience knee discomfort due to injuries, arthritis, or other conditions. Engaging in an active lifestyle and specific exercises can help alleviate pain by enhancing knee muscle strength and improving flexibility. Here are seven beneficial at-home workouts for relieving knee pain:

1. Straight Leg Raises: This exercise targets the quadriceps muscle 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 it gradually. Repeat 10-15 times for each leg.

2. Wall Sits: Wall sits boost gluteal and quadriceps strength to provide better knee support. Sit slowly as if in an invisible chair against a wall, hold for 15-30 seconds, then stand up carefully. Perform this exercise three to five times.

3. Hamstring Curls: To strengthen the muscles at the back of the thighs, try hamstring curls. Stand with your feet hip-width apart, gently bend one knee, bring your heel towards your buttocks, hold briefly, then lower your leg slowly. Repeat 10-15 times on each leg.

4. Clamshells: Exercises like the clamshell target the hips and glutes to 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 keeping foot position. Hold briefly before releasing. Repeat 10-15 times on each side.

5. Heel Raises: Strengthen your calves by raising your heels, which is important for knee stability. Stand with feet shoulder-width apart, rise slowly onto your toes, hold for a moment, then lower your heels. Repeat this exercise to strengthen your calves.Step downs: Perform fifteen to twenty repetitions.

Step-ups: Step onto a firm platform with one foot and bring the other foot up to meet it. Step back down and repeat ten to fifteen times for each leg. This exercise helps improve balance and strengthens leg muscles.

Calf stretch: Reduce knee joint strain by stretching the calf muscles. Stand with your back against a wall, extend one leg back, place your heel down, and hold for a few minutes. Repeat with the other leg.

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