People of all ages often experience knee discomfort, which may be caused by injury, arthritis, or other conditions. Engaging in an active lifestyle and specific exercises can help alleviate pain by strengthening the knee muscles and improving flexibility. Here are seven effective at-home workouts for relieving knee pain:

1. Straight Leg Raises: Targeting the quadriceps muscles on the front of the thigh, this exercise can be done by lying 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: Improving gluteal and quadricep strength to support the knees, this exercise involves slowly lowering yourself into a seated position against a wall and holding for 15 to 30 seconds. Repeat this movement three to five times.

3. Hamstring Curls: Stand with feet hip-width apart and gently bend one knee, bringing your heel toward your buttocks to strengthen the back thigh muscles. Hold for a few seconds before slowly lowering your leg. Repeat 10-15 times on each leg.

4. Clamshells: This exercise focuses on the hips and glutes, providing indirect support to the knee joint. Lie on your side with knees bent and feet together, then lift your upper leg as high as possible while maintaining foot placement. Hold briefly before lowering. Do 10-15 repetitions per side.

5. Heel Raises: Strengthen your calves by elevating your heels, which is essential for knee stability. Stand with feet shoulder-width apart, rise slowly onto your toes, and hold for a moment before lowering your heels.

By incorporating these exercises into your routine, you can help alleviate knee pain and improve your overall knee health.Step-ups involve stepping up with one foot onto a firm platform and bringing the other foot up to meet it. Then, step back down and repeat this movement ten to fifteen times for each leg. This exercise helps improve balance and strengthen leg muscles, as recommended by Dr. Amod Manocha, Director of the International Pain Centre in Delhi.

To stretch the calf muscles and reduce knee joint strain, stand with your back against a wall, extend one leg back, and place your heel on the ground. Hold this position for a few minutes before switching legs. Repeat this exercise to effectively stretch the calf muscles.