People of all ages often experience knee discomfort, commonly caused by injury, arthritis, or other conditions. Maintaining an active lifestyle and engaging in specific exercises can help alleviate pain by enhancing knee muscle strength and improving flexibility. Here are seven effective at-home workouts to help ease knee pain:

1. Straight Leg Raises: Targeting the quadriceps 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 slowly. Repeat 10-15 times for each leg.

2. Wall Sits: Enhance gluteal and quadricep strength by lowering yourself into a seated position against a wall, holding for 15-30 seconds, and then standing up. Repeat 3-5 times.

3. Hamstring Curls: Strengthen the muscles at the back of your thighs by standing with your feet hip-width apart, gently bending one knee towards your buttocks, holding briefly, and then lowering. Repeat 10-15 times on each leg.

4. Clamshells: Focus on the hips and glutes to indirectly support the knee joint. Lie on your side with knees bent and feet together, lift your upper leg as high as possible while maintaining foot placement, hold briefly, and then release. Perform 10-15 repetitions on each side.

5. Heel Raises: Strengthen your calves for stable knees by standing with feet shoulder-width apart, rising onto your toes slowly, holding briefly, and then lowering.

These exercises can help improve knee function and reduce discomfort when practiced regularly.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. It is recommended to do ten to fifteen repetitions 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 and extend one leg back with the heel down, holding the position for a few minutes before switching legs.

Establishing positive habits at the beginning of your day can set a beneficial tone for the rest of the day.