10 Knee Stretches for Versatility

Knee osteoarthritis (OA), or as it’s sometimes called wear-and-tear arthritis, is a chronic condition of the knee joint. It’s caused when the cartilage between the joint breaks down leading to pain, stiffness and swelling. See Doctor Jo’s blog post about knee osteoarthritis at: http://www.askdoctorjo.com/knee-osteoarthritis.
The first exercises for knee osteoarthritis is a quad set. Straighten out your leg with your knee straight. You are going to try to push your knee down into the ground as hard as you can. To do this, you are activating your quad muscle. If you need a target for your knee, roll up a towel and place it under your knee. While you are squeezing your quad muscle to push the knee down, you can also pull your toes up towards you to activate the calf muscle. Try to told these for 3 5 seconds and do 10 of them..
The next exercise is a heel slide lying down. Prop up your good knee and put your surgery knee straight out. Still keeping your heel down when you slide, pull it towards your body as far as you can, and then slide back down. You can do about 10 of these. If you want to get a better stretch, then you can use a strap, dog leash, or belt to get some extra bend in the knee. Place the strap on your shin and make sure it won’t slide off. Then use the strap to pull your knee towards you while you are doing the heel slide..
After that you will do a bridge. Push your bottom up off the ground, but try to do this slowly, and do one segment of your back at a time curling upward. Then slowly go down the same way, one segment at a time..
Now you will do a straight leg raise lying on your back. For all of these you want to try to keep your leg straight by locking out your knee, and pull your toes towards your nose to activate the muscles in your leg. Slowly raise your leg to about the other side where the knee is bent, and then slowly come back down..
Then you will roll onto your stomach. Now you will do a hamstring curl. This time, keep your upper leg or thigh on the ground, and bend at your knee. Bring your foot towards your buttocks as far as you comfortably can, and then slowly come back down. Start off with 10, and work your way up to 20-25. If that becomes easy, then you can add light ankle weights..
Finally on the ground, take a ball or pillow folded in half, and put it between your knees. Squeeze into the ball and hold for 3 seconds, repeat 10 times..
The last exercise is standing up. This is on a tall step, but you should start off with something shorter like 2-3 inches. You can also use a step at home where there is a rail to hold onto. Go very slowly and controlled with the step up and step down. Count to three for both up and down with the movement..
Related Videos:
Knee Pain Stretches & Exercises, Real-Time Routine:
https://youtu.be/NkOwuoJCAuQ?list=PLPS8D21t0eO8bRyNBvm5NULZeCKPsnP3Q.
Knee Arthritis Stretches & Exercises:
https://youtu.be/_RN3AVn2ovM?list=PLPS8D21t0eO8bRyNBvm5NULZeCKPsnP3Q.
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Knee Osteoarthritis (OA) Stretches & Exercises:
https://www.youtube.com/watch?v=Rl3OkKlftsI.
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

Matt Powell of http://pramek.com shows an innovative stretch you can use to challenge your knee mobility. Learn more at http://pramek.com

Medical City Dallas Physical Therapist, Travis Cruz, discusses the proper way to stretch the front of the knee. To learn more about the Rehabilitation Institute at Medical City Dallas, visit medicalcityhospital.com/service/rehabilitation-institute.

These hip and knee strengthening exercises are my favorites, and they will progress from fairly easy to a little harder, so there should be some that work for you. Find more knee and hip pain exercises here: https://www.youtube.com/watch?v=4z5W03XutXg&index=10&t=0s&list=PLPS8D21t0eO9IAk7n1m87qrL9emA7bpxE.
The first two exercises are hip flexion and hip internal rotation. These are a good way to focus on the hip muscles, but not with too much resistance to start..
Then you will do hip abduction with a band and hip adduction with a ball squeeze. These are also very important to keep the pelvis and SI joint in alignment, so sometimes people feel a little pop with these..
Now getting a little harder, you will go back to the seated hip flexion, hip internal rotation and now hip external rotation too, but now use a band at your feet. This will help activate other muscles and get them working together..
The last three exercises are a progress of sit to stand or squats. First you will do them without resistance, then with a band, and then with a ball squeeze. Make sure you are using correct technique for this movement..
Related Videos:
10 Best Hip Strengthening Exercises to Relieve Hip Pain:
https://www.youtube.com/watch?v=s7WBpar9W6w&list=PLPS8D21t0eO-Ab_0ywWDTQHflRx8eHcCC&index=11.
10 Best Knee Pain Strengthening Exercises:
https://www.youtube.com/watch?v=yQKxITLikiE&t=0s&list=PLPS8D21t0eO-Ab_0ywWDTQHflRx8eHcCC&index=3.
SUPPORT me on Patreon for as little as $1 a month, and get cool rewards: http://www.patreon.com/askdoctorjo.
10 Best Hip & Knee Strengthening Exercises:
https://www.youtube.com/watch?v=76nBA_x0NHw.
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

Our 10 best exercises for restoring and preserving knee mobility in the most effective combination. We prescribe these exercises to our patients and encourage frequent participation. Follow the exercises in Real-Time, simply repeat what you see as you watch our model go through the full routine.

These knee arthritis stretches will help stretch out the muscles above and below the knee joint to help relieve knee pain from arthritis. More knee arthritis stretches & exercises: https://www.youtube.com/watch?v=_RN3AVn2ovM&index=7&list=PLPS8D21t0eO8bRyNBvm5NULZeCKPsnP3Q&t=0s.
The first few knee arthritis stretches are for the calf, which crosses the knee joint, stretching the joint itself with a heel slide, and stretching the quad. Since the quad tendon is connected to the patella (kneecap), it is very important to stretch..
The next knee stretches are the hamstring and IT band stretch. Both these cross the knee joint, so when they are tight, they can put a lot of pressure on the joint causing pain..
Then there is the piriformis/gluteus stretch, groin stretch, and hip flexor stretch. Although most of these muscles don’t actually cross the knee joint, they have a lot to do with how it works, and they help keep the hip flexible as well. This all will help relieve the knee arthritis pain..
The last two stretches for knee arthritis are standing up. For the adductor muscles, some do cross the knee joint, but others will put pressure on the knee joint if they are tight. And finally, the anterior tibialis muscles have a lot to do with pulling our toes up when we walk. So if the knee is not working how it’s suppose to, these muscles can get overworked and very tight..
Related Videos:
3 Best Stretches for Knee Pain:
https://youtu.be/c_IklPBFMrM?list=PLPS8D21t0eO8bRyNBvm5NULZeCKPsnP3Q.
Knee Pain Stretches & Exercises:
https://youtu.be/Qv9XGskry4M?list=PLPS8D21t0eO8bRyNBvm5NULZeCKPsnP3Q.
SUPPORT me on Patreon for as little as $1 a month, and get cool rewards: http://www.patreon.com/askdoctorjo.
10 Best Knee Arthritis Stretches:
https://www.youtube.com/watch?v=7hb7FPYUaj8.
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

Check out these Runner’s Knee Exercises from sports injury specialist James Dunne. This ten minute routine of stretches and exercises for Runner’s Knee will help you recover from this common problem and get back to training..
�� UPDATED How to Prevent Runner’s Knee (Pain Free in 5 EASY Steps):
https://www.youtube.com/watch?v=tUCXfsW5lww.
⚡ FREE DOWNLOAD ⚡ Runner’s Knee Rehab Guide: https://jamesdkr.lpages.co/runners-knee-rehab-guide-youtube-bonus/.
WATCH NEXT Stop doing THESE exercises if you want to recover from Runner’s Knee faster: https://www.youtube.com/watch?v=ch4c2To6oOo.
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Ok, so if you’re currently struggling with knee pain when you run, the first thing I have to mention is that you need to get it checked out..
There are a number of different potential causes for knee pain in runners, from ITB Syndrome and Patellofemoral Pain to Patella Tendinopathy and Meniscal Cartilage tears, just to name a few….
You need to know what you’re dealing with before you can effectively correct the problem!
So in this video I want to share three simple exercises with you, that will help with the most common causes of knee pain in runners..
QUAD STRETCH.
One common trait I see in runners who present with classic runner’s knee patellofemoral pain or ITB syndrome is tightness in the quads muscles of the front of the thigh..
Tight quads can create imbalances around the patella (the knee cap) and increase forces experienced by the patellofemoral joint of the knee..
This simple side-lying quads stretch is an easy way to work on reducing this tightness..
Lay on your side and slightly bend your bottom leg to create a more stable base. From there reach back and grab the ankle of your top leg and pull your foot towards your butt..
Once you can feel this stretch, keep your thighs parallel and hold the position for 30 seconds 3 times each side..
GLUTE ACTIVATION.
You’ve probably heard it before, but many of us runners need to learn to use our butt muscles more!
The glutes are so important not just as hip extensors, but also in their role of providing hip stability. If a runner isn’t good at stabilising their standing hip, the knee is usually the joint that pays the price..
To begin with, lay on your back with your heels positioned close to your butt and your knees close together..
With a resistance band placed around your knees, push down through your heels and clench your butt as you raise your hips into a bridge position..
Once at the top of the bridge, pull your knees apart against the resistance of the band..
You should feel the muscles around the sides and back of your hips working hard here!
Hold that ‘knees apart’ position for a slow count of 5 and repeat this for 10 repetitions..
Do this once through to begin with, and over time you can build to 2-3 sets each session..
KNEE DIPS FRONT & BACK.
So it’s all well and good working on quads mobility and engagement of key muscle groups such as those glutes. But one vital piece in the knee rehab puzzle is teaching your body to improve control of the knee dynamically when standing on one leg, just as we would be when running..
This simple exercise achieves just that..
Standing on one leg on a raised platform, first reach forwards with the swinging leg and touch your heel on the ground in front of you, then slowly reach back and touch your toe on the ground behind you..
This movement of once back and forth constitutes one repetition..
You should be aiming to perform 3 sets of 10 reps on each side..
The key here is balance and control. You’ll be working hard around the hip and ankle to provide stability for the knee. Many runners will feel the knee drifting inwards towards the typical ‘knock-kneed’ position. We want to avoid this!
You may well find it helpful to perform this exercise in front of a mirror to monitor the position of your knee throughout the movement..
I hope you’ve found these exercises helpful. Give them a go at home, and remember if it hurts stop!
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ABOUT ME: I’m a runner, sports rehabilitation specialist and coach based in the UK (Norwich and London)..
Since 2007 I’ve been working with athletes focusing specifically on helping distance runners and triathletes overcome injury and improve performance through developing their individual running technique..
Running biomechanics has become a geeky little passion of mine!
WEBSITE: http://kinetic-revolution.com.
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