List of 10 great exercises you can do at home to help alleviate knee pain:

1. Straight Leg Raises

– Lie on your back, one leg bent, other leg straight.

– Slowly lift the straight leg up to the height of the bent knee.

– Hold for 3–5 seconds, lower down slowly.

2. Hamstring Stretch

– Sit or lie down, extend one leg straight.

– Reach toward your toes while keeping your back straight.

– Hold 20–30 seconds.

3. Wall Sits

– Slide down a wall into a seated position (knees at 90° if possible).

– Hold for 10–30 seconds.

– Start small, increase as tolerated.

4. Heel and Calf Stretch

– Stand facing a wall, step one foot back.

– Keep heel flat on the ground, bend the front knee.

– Feel the stretch in your calf, hold for 20–30 seconds.

 5. Quad Sets

– Sit with your leg straight and tighten your thigh muscle (press the knee downward).

– Hold 5 seconds, relax.

– No movement needed — just contracting.

6. Step-Ups

– Use a low step or sturdy platform.

– Step up with one foot, then the other, step down.

– Go slow, control the movement.

7. Side-Lying Leg Raises

– Lie on your uninjured side.

– Lift your top leg slowly upward.

– Keep it straight, then lower slowly.

8. Clamshells

– Lie on your side with knees bent.

– Keep feet together, open your top knee like a clamshell.

– Strengthens hips and glutes, which support the knees.

9. Bridges

– Lie on your back with knees bent.

– Lift your hips off the floor, squeeze glutes.

– Hold briefly at the top, then lower slowly.

10. Calf Raises

– Stand tall, lift up onto your toes, then slowly lower.

– Helps ankle and calf strength, easing load on the knee.

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Tips:

– Warm up with 5 minutes of gentle walking before you start.

– Start slow — do just a few reps at first and build up.

– Pain ≠ Gain — if something hurts sharply, stop.

– Consistency is key — daily or every other day is great.

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