Individuals of all ages often experience knee discomfort, which may result from an injury, arthritis, or other conditions. Adopting an active lifestyle and engaging in specific exercises can help alleviate pain by enhancing knee muscle strength and increasing mobility. The following seven at-home workouts are beneficial for alleviating knee pain:Straight Leg RaisesThis exercise targets the quadriceps, the muscles at the front of the thigh, without straining the knees. Lie on your back with one leg bent and the other straight, then lift the straight leg to the level of the bent knee, hold briefly, and lower it slowly. Repeat this 10-15 times for each leg.Wall SitsWall sits strengthen the glutes and quadriceps, which provide support to the knees. To perform this exercise, slowly lower yourself as if sitting in an invisible chair while leaning against a wall. Hold this position for 15 to 30 seconds and then stand up carefully. Repeat this three to five times.Hamstring CurlsTo target the muscles at the back of the thighs, try 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 lowering your leg slowly. Repeat this 10-15 times on each leg.ClamshellsThis exercise focuses on the hips and glutes, which indirectly support the knee joint. Lie on your side with knees bent and feet together, then raise your upper leg as high as possible while maintaining foot placement. Hold momentarily before releasing. Aim for 10-15 repetitions per side.Heel RaisesStrengthen your calves by raising your heels, which is essential for stable knees. Stand with your feet shoulder-width apart, lift yourself onto your toes slowly, hold briefly, and then lower your heels.Step-ups involve stepping up with one foot onto a firm platform and bringing the other foot up to meet it, then stepping back down. Aim to do fifteen to twenty repetitions. According to Dr. Amod Manocha, Director of the International Pain Centre in Delhi, this exercise helps improve balance and strengthen leg muscles.

To stretch your calf muscles and help reduce knee joint strain, stand with your back to a wall and extend one leg back. Lower your heel to the ground and hold the position for a few minutes before switching legs. Repeat the stretch on both sides to enjoy the benefits.

Start your day with these seven positive habits.