People of all age groups often experience knee discomfort due to various reasons such as injury, arthritis, or other conditions. Engaging in physical activity and specific exercises can help alleviate pain by strengthening the knee muscles and improving flexibility. Here are seven effective at-home workouts to relieve knee pain:

1. Straight Leg Raises: This exercise targets the quadriceps muscles at the front of the thigh 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 for a few seconds, and then lower it slowly. Repeat 10-15 times for each leg.

2. Wall Sits: Wall sits help strengthen the glutes and quadriceps, providing support for the knees. Slowly lower yourself into a seated position as if there is an invisible chair while your back is against a wall. Hold this position for 15-30 seconds, then carefully stand up. Repeat this exercise three to five times.

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

4. Clamshells: The "clamshell" exercise targets the hip and glute muscles that indirectly support the knee joint. Lie on your side with knees bent and feet together. Slowly lift your upper leg as high as possible while maintaining foot placement. Hold for a moment before lowering. Repeat this exercise 10-15 times on each side.

5. Heel Raises: Strengthen your calf muscles by raising your heels, which is essential for stable knees. Stand with your feet shoulder-width apart, rise onto your toes slowly, and hold for a short period. Repeat this exercise for optimal results.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 to meet it. Repeat ten to fifteen times for each leg to improve balance and strengthen leg muscles.

Calf Stretch: To decrease knee joint strain, stretch the calf muscles by standing with your back to a wall, extend one leg back, and place the heel down, holding the position for a few minutes. Switch legs and repeat the stretch to promote flexibility and reduce strain on the knee joints.