Knee discomfort is common among individuals of all ages due to various factors like injury, arthritis, or other conditions. Engaging in an active lifestyle and specific exercises can help alleviate pain by strengthening knee muscles and improving flexibility. Here are seven effective at-home workouts to help ease knee pain:

1. Straight Leg Raises: Target the quadriceps without stressing 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 lower it slowly. Repeat 10-15 times on each leg.

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

3. Hamstring Curls: To strengthen the back of the thighs, perform hamstring curls. Stand with feet hip-width apart, gently bend one knee to bring the heel towards the buttocks. Hold for a few seconds, then lower the leg slowly. Repeat 10-15 times on each leg.

4. Clamshells: Focus on the hips and glutes, which indirectly support the knee joint. Lie on your side with knees bent and feet together. Lift your upper leg slowly and as high as possible while maintaining foot placement. Hold briefly before releasing. Repeat 10-15 times on each side.

5. Heel Raises: Strengthen the calves for knee stability. Stand with feet shoulder-width apart and gradually rise onto your toes. Hold for a moment, then lower the heels.Step-downs: Perform fifteen to twenty repetitions.

Step-ups: Dr. Amod Manocha, Director of the International Pain Centre in Delhi, recommends using a firm step or platform to step up with one foot and bring the other foot up to meet it. Step back down and repeat ten to fifteen times for each leg. Step-ups can improve balance and strengthen leg muscles.

Calf Stretching: To reduce knee joint strain, stretch your calf muscles. Stand with your back against a wall, take a stance, and extend one leg back. Place your heel down and hold for a few minutes. Repeat with the other leg.

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