Knee pain is one of the most common complaints among people of all ages. Whether it’s caused by an injury or due to wear and tear, knee pain can be both debilitating and frustrating.

Fortunately, there are a few simple exercises you can do to help strengthen and silence your knees. Here are five of the best exercises for knee pain relief:.

Straight leg raises are a great way to strengthen the muscles in your thighs, which support your knees. Sit on the floor with your back against a wall and your legs straight out in front of you.

Tighten your thigh muscles and lift one leg off the floor, keeping it straight. Hold for a few seconds, then lower it back down. Repeat on the other side, and do three sets of 10 reps on each side.

2. Hamstring Curls

The hamstring muscles in the back of your thighs also play a role in supporting your knees. To do hamstring curls, lie face down on a mat with your legs straight out behind you.

Bend one leg at the knee and bring your heel toward your buttocks, then lower it back down. Repeat on the other side, and do three sets of 10 reps on each side.

3. Wall Squats

Squats are great for building leg strength, but they can be hard on the knees if you don’t do them correctly. Wall squats are a safer alternative. Stand with your back against a wall and your feet shoulder-width apart.

Slowly slide down the wall until your knees are bent at a 90-degree angle. Hold this position for as long as you can, then slowly slide back up the wall. Do three sets, holding for as long as you can each time.

4. Step Ups

To do step ups, you’ll need a step or sturdy bench that’s about knee height. Step onto the bench with one foot, then bring your other foot up to meet it.

Step back down with the same foot you stepped up with, then bring your other foot down to the floor. Repeat, leading with the other foot. Do three sets of 10 reps on each side.

5. Knee Extensions

Knee extensions target the quadriceps muscles in the front of your thighs, which help support your knees. Sit in a chair with your feet flat on the floor. Straighten one leg out in front of you, then lower it back down.

Repeat on the other side, and do three sets of 10 reps on each side.

These exercises can help strengthen the muscles that support your knees, which can in turn help reduce pain and prevent further injury.

However, if you’re experiencing chronic knee pain or have an injury, it’s always a good idea to consult with a healthcare professional before starting any new exercise routine.