Studies show that 100 million Americans suffer from some form of knee pain. It is the second most common cause of chronic pain with 15-20 percent of men suffering from knee pain and 20 percent of women enduring the pain.

Even if the pain isn’t bad enough to take you off your feet, it’s still likely to cause you discomfort and be a nuisance when you go about your daily activities. If you pair that with hip or foot pain like many people, that nuisance and pain becomes even bigger.

There are, however, a few exercises and stretches that can often offer at least a bit of relief from that nagging discomfort and get you back up and running the way you did before knee pain slowed you down.

1. Wall Squats: Stand with your back against the wall and your feet shoulder width apart. Then slowly squatting down by bending your knees. It should appear that you’re sitting in a chair, even though there’s no chair underneath you. If your knees begin to hurt, stand up and take a break. If they aren’t hurting, hold the position for 10 or more seconds. The goal is to be able to hold this position for one second longer each time.

2. Step Ups: This exercise will put a little bit more strain on your knees, so take it slow. Start by placing one foot on a step then lowering the opposite foot down to the step below. Tap your toe on the lower step then bring it back up to the same step as your other foot. Try repeating this exercise several times.

3. Heel Pumper: This exercise will help not only your knees, but any pain you have in the ball of your feet. Sit on the bottom step of a set of stairs and place a tennis ball underneath the heel of each foot. Create resistance by leaning your body forward and resting your weight on your forearms as they rest on your upper legs. Next, pump your heels up and down on the tennis ball. After doing this for two minutes, get up and walk around and you should feel the tension release from the balls of your feet.

4. Wall Push: This exercise is exceptionally good for foot pain. Start by placing your hands shoulder width apart on the wall in front of you. Leaving your front foot about one foot away from the wall, step your other foot behind you and keep it straight. Bend the front knee to stretch your back leg and foot.

5. Hip Bridges: This exercise engages your hip flexors, glutes, and hamstrings. Begin by laying on the floor flat on your back with your knees bent. Next, using your heels, push your hips off the floor so your knees and hips are in line with your shoulders. You should feel a driving motion in your glutes and hamstrings if you’re doing it correctly.

6. Lying Lateral Leg Raises: These help strengthen your iliotibial band which is partially responsible for side to side leg movements. Lie on your right side with your legs on top of each other and your head propped up on your hand with your elbow bent. Lift your left leg up as high as you can, then slowly bring it back down to rest on your right leg. Repeat this exercise several times on both sides.