People of all ages often experience knee discomfort due to various reasons such as injury, arthritis, or other conditions. Engaging in an active lifestyle and specific exercises can help alleviate pain by strengthening knee muscles and improving flexibility. The following seven at-home workouts can be beneficial in reducing knee pain:

1. Straight leg raises: This exercise targets the quadriceps muscles at the front of the thigh 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, then lower it slowly. Repeat 10-15 times for each leg.

2. Wall sits: Improve gluteal and quadricep strength to support the knees by assuming a sitting position against a wall. Hold this posture for 15 to 30 seconds and gradually stand up. Repeat this exercise three to five times.

3. Hamstring curls: Strengthen the muscles at the back of the thighs by performing hamstring curls. Stand with feet hip-width apart and gently bend one knee, bringing your heel towards your buttocks. Hold for a few seconds before lowering your leg slowly. Repeat 10-15 times on each leg.

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

5. Heel raises: Strengthen your calves to support stable knees by elevating your heels. Stand with feet shoulder-width apart, lift yourself onto your toes slowly, hold for a moment, then lower your heels. Repeat as needed.Step up and down on a firm step or platform for fifteen to twenty repetitions. This exercise, called step-ups, helps improve balance and strengthen your leg muscles, as recommended by Dr. Amod Manocha, Director of the International Pain Centre in Delhi. Another beneficial exercise for reducing knee joint strain is the calf stretch. Stand with your back against a wall, extend one leg back, and lower the heel to stretch the calf muscle. Hold the position for a few minutes and then switch legs. Start your day on a positive note by incorporating these seven healthy habits.