Any knee pain: sharp, stabbing or dull, can disrupt your normal lifestyle. The Cleveland Clinic estimates that 18 million people see a doctor each year for knee pain.. This may be due to an injury, a pre-existing medical condition, or a specific risk factor such as being overweight..

To relieve knee pain, you need stronger muscles. If you sit down and wait for the pain to go away on its own, this is unlikely to help.. Weak and underused muscles force the joints to do more work, leading to wear and tear over time.. It is important to build strong muscles with low impact exercises to lift weights that strain your joints.. This requires muscle work in all of your legs, hips and core, not just your knees..

For a simple set of exercises that will help relieve knee pain, you will need a yoga block or a low step.

Straight Leg Raise (5 reps per side).

This exercise strengthens your quadriceps and thighs.. Lie on your back with your knees bent and your feet flat on the floor. Place your palms face down next to your body.. Straighten your right leg down on the mat and bend your foot. Inhale as you lift your right leg about a foot off the ground.. Hold for 5 seconds and squeeze quads and lower press. Then slowly lower your leg down. Repeat for 5 reps before switching legs.

Heel slip (10 reps each side).

This exercise stabilizes the back of the knees and strengthens the hamstrings.. Lie on your back with your knees bent and your feet flat on the floor. Put your hands next to your body. Straighten your right leg down on the mat and bend your right foot. Maintain a slight bend in the knee. Exhale as you slide your right heel towards your right buttock, bending your knee. Inhale as you slide your foot back until your foot is almost directly on the mat.. Repeat for 10 reps before switching legs.

Step up (5 reps per side).

This exercise will strengthen your thighs.. Stand in front of a yoga block or low step at the lowest height. Put your hands on your hips. Place your right foot on the step, tighten your abs and lift your back foot off the ground.. Balance in this position for 5 seconds, then slowly lower yourself down.. Repeat for 5 reps before switching legs.

Wall Squat (5 reps).

This is a simple version of the regular squat exercises.. It provides extra support for your knees and strengthens your hips.. Stand with your back against a wall, then step forward about 2-3 feet. Stretch your arms straight out in front of you and tighten your abdominal muscles.. Squat down, sliding your hips down the wall until they are perpendicular to your knees.. If you're new to this exercise or feel like it's too much, you can try sliding down about half way.. Engage your quads and inner thighs and really push down through your legs.. Hold for 5-10 seconds, then press on your heels to stand back up.. Repeat for 5 Wall Squats.

Calf Raises (10 reps).

This simple exercise helps prevent weak ankles and calves that can lead to knee pain and instability.. Stand next to a wall or chair. Put your left hand on the wall and your right hand on your thigh. Place your feet hip-width apart. Inhale as you rise high on the balls of your feet. Bend your calves at the top and hold for 3 seconds, then lower your heels down. Repeat for 10 calf raises.

Remember to warm up by walking for five to ten minutes to keep your knee joints lubricated and warm.. Do these exercises two to three times a week to strengthen your muscles and relieve knee pain..

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