You will discover many causes of knee pain, and many of them are unavoidable no matter your age or fitness level. In this video, fitness expert Lauren Williams shows us five easy moves you can do at home to discharge, stretch, and massage muscle around your knees, to prevent pain and inflammation.

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Aging, overuse, or overall tightness can lead to knee issues. Help prevent knee pain with these five moves. Once you have sexy pain, you often may know the source of it. However it could be from tightness in the surrounding muscles.

Quad expand: Stand on your still left leg, grab your right ankle with your right hand and pull that heel toward the couch. Reach to the ceiling to help with the balance, and then switch attributes.

Should you be doing this stretch out before you work away, you can undertake the stretch like I'm doing here--just hold for a couple seconds. But if you're doing it after a workout, or maybe to stretch it out by yourself, you can hold it for 30-45 seconds.

Banded clovisse shell: This move is great for activating your hips and your butt before you work away, which is excellent because it takes off stress from your knees. For this move you will desire a band. You will discover different levels of resistance--I would endeavor for something medium so that you're activating but not over-tiring your muscles.

Put the band around both legs right over a knees and bunch your feet. Come down to the earth on your elbow. Press your joints away from each other, and work against that band of resistance.

Joined squat walks: This motion is fantastic for activating and building up muscle in your thighs to enable you to prevent any pain. You can desire a band for this exercise.

Take a light to medium music group, and place it around both thighs right above your knees. Come into a squat, about a demi-squat, not super low. Walk to both sides--take two steps to the right and then two steps to the kept. Be sure to have resistance on the band at all times.

Bridge: Discomfort can come from weak point in most areas of your body--like your legs and your glutes. This move is made to improve those parts of your body.

Lay on your back with your foot parallel to each other, palms face down. Increase your hips towards the ceiling, nice tall, and then revisit. Repeat this 10 to 15 times.

IT band release with a foam roller: This kind of move targets your higher hip and your THAT band, which when limited can often cause knees pain. For this move you will desire a memory foam roller.

Come onto it roller, onto your part hip, angled at about 45 degrees. Roll it to your upper hip and then just a bit down into the THIS band. You want to focus mostly on your hip, because that's the part that stretches the most, and may give you relief.