Exercises that will help reduce pain in your knees and strengthen them

According to Dr. Bruce Stewart, an orthopedic surgeon at Shoreline Orthopaedics in Holland, Michigan, most people experience knee pain at some point in their lives. One of the most common causes can be joint inflammation and a meniscus tear.

Staying active is key to stopping knee pain and also helps to strengthen them.

The website aarp.org shares a series of exercises that can be done to treat these pains; the recommendation is to do at least two 20-minute sessions per week:

•  Quadriceps series

Lie on your back in bed with one leg extended. Press the back of your knee against the bed, contracting your quadriceps. Hold the contraction for 5 seconds. Relax the muscle. Repeat with the other leg.

•  The bridge

Lie on your back with your knees bent and feet flat on the floor. Engage your abdominal and pelvic floor muscles. Press your feet into the floor and lift your hips a few inches off the floor. Keep your shoulder blades in contact with the supporting surface. Squeeze your glutes as you slowly lower your hips.

• Plank exercise

Get into a push-up position. You can modify the movement by supporting yourself on your forearms (with your arms bent) instead of your hands, or by doing a plank from your knees instead of having your whole body extended and supporting your legs with your toes. Hold the position for 20 seconds and repeat.

• Straight leg raise