People of all age groups often experience knee discomfort, which can result from an injury, arthritis, or other conditions. Leading an active lifestyle and engaging in specific exercises can help alleviate pain by strengthening the muscles around the knee and enhancing flexibility. Here are seven at-home workouts that can be beneficial in relieving knee pain:

1. Straight Leg Raises: This exercise targets the quadriceps muscle at the front of the thigh without exerting pressure on 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 for a few seconds, and then lower it slowly. Repeat 10-15 times for each leg.

2. Wall Sits: Wall sits help improve strength in the glutes and quadriceps, providing support to the knees. Slowly lower yourself into a sitting position as if there is an invisible chair behind you while your back is against a wall. Hold this position for 15 to 30 seconds and then stand up carefully. 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 the position for a few seconds, then lower your leg slowly. Repeat this exercise ten to fifteen 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 feet together. Lift your upper leg slowly and as high as possible while keeping your foot in place. Hold briefly before releasing. Aim for ten to fifteen repetitions on each side.

5. Heel Raises: Elevate your heels to strengthen the calf muscles, which are essential for knee stability. Stand with your feet shoulder-width apart, rise slowly onto your toes, and hold for a short period 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, then stepping back down. This exercise, recommended by Dr. Amod Manocha from the International Pain Centre in Delhi, can be done for ten to fifteen repetitions on each leg to improve balance and strengthen leg muscles.

To stretch your calf muscles and reduce knee joint strain, stand with your back against a wall and extend one leg back, placing the heel down for a few minutes before switching legs. An effective way to start your day positively is by incorporating these exercises.