People of all ages often experience knee discomfort due to injuries, arthritis, or other conditions. Maintaining an active lifestyle and practicing specific exercises can help reduce pain by strengthening knee muscles and improving range of motion. Here are seven effective home workouts for alleviating knee pain:

1. Straight Leg Raises: Focus on the quadriceps muscles 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, and lower it slowly. Repeat 10-15 times for each leg.

2. Wall Sits: Improve gluteal and quadricep strength to support the knees. Lower yourself into a seated position against a wall, as if sitting on an invisible chair. Hold for 15-30 seconds and then stand up. Repeat this exercise 3-5 times.

3. Hamstring Curls: Strengthen the muscles at the back of your thighs. Stand with feet hip-width apart and slowly bend one knee, bringing your heel towards your buttocks. Hold briefly and then lower your leg. Repeat 10-15 times for each leg.

4. Clamshells: 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 as high as possible while maintaining foot placement. Hold briefly before releasing. Perform 10-15 repetitions on each side.

5. Heel Raises: Strengthen your calf muscles for stable knees. Stand with feet shoulder-width apart, rise onto your toes slowly, and hold for a moment. Lower your heels back down after a short pause.1. Step-ups: Dr. Amod Manocha, Director of the International Pain Centre in Delhi, recommends using a sturdy step or platform to exercise. Step up with one foot and bring the other foot up to join it, then step back down. Perform ten to fifteen repetitions for each leg to enhance balance and strengthen leg muscles.

2. Calf Stretch: Reduce knee joint strain by stretching your calf muscles. Stand with your back against a wall, step back with one leg, place your heel down, and hold for a few minutes. Switch legs and repeat the stretch.

3. Start your day with these seven positive habits.