Knee pain can be a common issue that affects people of all ages. Whether it’s due to an injury, arthritis, or overuse, finding relief is essential for maintaining an active lifestyle. Fortunately, there are several exercises that can help alleviate knee pain and improve strength and flexibility in the knee joint.

1. Straight Leg Raises: This exercise targets the quadriceps muscles, which play a crucial role in knee stability. Lie on your back with one leg straight and the other bent. Slowly lift the straight leg off the ground, keeping it straight, and hold for a few seconds. Repeat 10-15 times on each leg.

2. Hamstring Curls: Strong hamstrings can help support the knee joint. Stand behind a chair or hold onto a wall for balance. Bend one knee and bring your heel towards your buttocks, then slowly lower it back down. Repeat 10-15 times on each leg.

3. Wall Squats: Squats help strengthen the muscles around the knee joint. Stand with your back against a wall and your feet shoulder-width apart. Slowly slide down the wall into a squatting position, keeping your knees aligned with your toes. Hold for a few seconds, then push back up. Repeat 10-15 times.

4. Step-Ups: This exercise targets the quadriceps and gluteal muscles.

5. Leg Extensions: Sit on a chair with your back straight and feet flat on the floor. Extend one leg straight out in front of you, then slowly lower it back down. Repeat 10-15 times on each leg.

Incorporating these exercises into your daily routine can help alleviate knee pain and improve strength and flexibility in the knee joint. However, it’s important to consult with a healthcare professional before starting any new exercise program, especially if you have a pre-existing knee condition. Remember to start slowly and gradually increase the intensity of the exercises as your knee pain improves. With consistency and proper form, these exercises can be an effective way to manage knee pain and maintain an active lifestyle.