People of all ages often experience knee discomfort due to injuries, arthritis, or other conditions. Engaging in an active lifestyle and specific exercises can help alleviate pain by strengthening the muscles around the knee and improving flexibility. Here are seven effective at-home workouts to help reduce knee pain:

1. Straight Leg Raises: Target the quadriceps (front of the thigh) without straining the knees 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 briefly, and then lower slowly. Repeat 10-15 times for each leg.

2. Wall Sits: Improve gluteal and quadricep strength to support the knees by slowly lowering yourself into a seated position against a wall. Hold this position for 15-30 seconds and then stand up. Repeat 3-5 times.

3. Hamstring Curls: To strengthen the muscles at the back of the thighs, stand with your feet hip-width apart and gently bend one knee to bring your heel towards your buttocks. Hold briefly, then lower your leg slowly. Repeat 10-15 times on each leg.

4. Clamshells: Focus on the hips and glutes to indirectly support the knee joint by lying on your side with knees bent and feet together. Lift your upper leg as high as possible while maintaining foot placement, hold briefly, then lower. Repeat 10-15 times on each side.

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

By incorporating these exercises into your routine, you can help strengthen your knees and reduce discomfort.Step-ups involve stepping up with one foot onto a firm step or platform and bringing the other foot up to meet it. Perform ten to fifteen repetitions for each leg to improve balance and strengthen leg muscles. Calf stretching against a wall can help reduce knee joint strain. Extend one leg back with the heel down for a few minutes, then switch legs.