Table of Contents:
Knee Osteoarthritis (OA) Stretches & Exercises Ask Doctor Jo
Video taken from the channel: AskDoctorJo
Stretching exercise for knee flexibility and mobility
Video taken from the channel: Pramek
Knee Stretch Exercise
Video taken from the channel: Medical City Dallas
10 Best Hip & Knee Pain Strengthening Exercises Ask Doctor Jo
Video taken from the channel: AskDoctorJo
10 Exercises for a More Flexible Knee
Video taken from the channel: good exercise guide
10 Best Knee Arthritis Stretches Ask Doctor Jo
Video taken from the channel: AskDoctorJo
Runner’s Knee Exercises: 10 Minute Knee Pain Routine [Ep32]
![Runner’s Knee Exercises: 10 Minute Knee Pain Routine [Ep32]](https://i.ytimg.com/vi/swsGvRSkrR8/hqdefault.jpg "Runner’s Knee Exercises: 10 Minute Knee Pain Routine [Ep32]")
Video taken from the channel: James Dunne
Try These 10 Knee Stretches. Although these stretches don’t require much effort, they will provide a well-rounded routine. Consult with a medical professional if you have pain. A physical therapist can demonstrate how to best stretch the muscles around the knees and provide any modifications you need for your health conditions.10 Exercises to Help Relieve Knee Pain 1. Heel and calf stretch This stretch targets the muscles in your lower leg, specifically your calf muscles.
Share on 2. Quadriceps stretch This stretch specifically targets your quadriceps, the muscles at the front of your thighs. 3. Hamstring stretch This.Chair knee extensions: To begin the first of the knee pain stretches, sit in a chair. Rest your foot on another chair to help keep the knee slightly raised.
Gently push the raised knee toward the floor using only leg muscles. Hold for 5 10 seconds and release. Repeat 5 times on each leg. Heel slide knee extension: The next knee.
Repeat this cycle 10 to 12 times. 2. Hamstring Stretch (Standing) The hamstrings are an important knee-stabilizing group of muscles that run down the back side of the thighs to the knees. The hamstring muscles work together to flex and bend the knee joint and to extend the hip joint.
Knee arthritis is excruciatingly painful ().Millions of Americans are affected by three types of knee arthritis – osteoarthritis, rheumatoid arthritis, and gout ().To reduce knee pain and restore knee function, orthopedists and physiotherapists recommend therapeutic exercises along with medication (), ().Whether you have just been diagnosed with arthritis or are in the post-knee surgery.Stretches 1. Knee straighteners. This beginner-friendly move stretches the knees and hips. As you straighten your knee, you’ll 2. Straight leg raises. Like knee straighteners, this exercise extends the knee.
This will stretch the tendons and 3. Lying hamstring stretch. The hamstring muscle.People with arthritis of the knee can use exercise to improve symptoms and help to stop them from worsening.
Learn more about 10 exercises to reduce pain, improve mobility, and strengthen the knee.Calf Stretch. Stand facing a wall a bit more than arm’s length away. Put one foot forward with a bent knee, and the other one back with a straight knee.
A good stretching program is important to incorporate into your daily routine to help maintain flexibility. Stretches for the neck, arms, back, hips, and legs will help maintain flexibility.These knee stretches are a great way to help relieve knee pain in the several muscles that cross and end at the knee joint.
When any of them are tight, they can cause knee pain and knee.Stretching is vital for improving flexibility and range of motion — and, let’s be honest, it just feel good. But while the hamstrings, hips, and back tend to get most of the stretching attention, it’s just as important to spend time on knee stretches.Knee Stretches Written by Tele Demetrious, Physiotherapist, BPhysio(Hons) Reviewed by Brett Harrop, APA Sports Physiotherapist, BPhysio(Hons), MPhysio(Sports Physio) Updated: 19 th November 2018 Exercises > Flexibility (Joints) > Knee Stretches. The following knee stretches are designed to restore movement to the knee and improve flexibility of muscles crossing the knee.
To improve flexibility in your calves, stand up about an arm’s length from a wall, place your left foot behind your right and gradually bend your right leg forward with your left knee held straight and your left heel planted on the ground. Hold the stretch for 30 seconds and do the same stretch.These five exercises can help heal ITB syndrome by improving flexibility and strengthening the muscles surrounding your IT band. They can also help prevent further issues.
Learn how to incorporate.This hurdler hamstring stretch works on the flexibility of the hamstrings and calves. Sit on the floor with one leg out straight. Bend the other leg at the knee and place its foot near the opposite inner thigh. Extend your arms overhead and lean forward over the straightened leg.
Hold for.
List of related literature:
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| from Stretching Anatomy |
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| from The Athlete’s Shoulder E-Book |
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| from Wrestling For Dummies |
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| from Obstetric and Gynecologic Care in Physical Therapy |
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| from Lacrosse For Dummies |
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| from Making Life Easy: How the Divine Inside Can Heal Your Body and Your Life |
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| from An Introduction to Human Movement and Biomechanics E-Book |
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| from From XL to XS: A fitness guru’s guide to changing your body |
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| from Physical Medicine and Rehabilitation E-Book |
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| from The Lazy Girl’s Guide to Being Fit |
107 comments
I am having pain in my right knee. Do I do the exercises on both sides to keep the left one strong? Thanks! I have really appreciated your videos.
Sir in my knee gap is small in bones
Bones touch each other a small place.I need help
These are good exercises….another thing that has been helping me is using a hemp symmetry CBD infused knee compression sleeve. It has worked wonders for my knee pain!
This is just superb, I’ve been looking for “knee brace” for a while now, and I think this has helped. Have you ever come across Qiyora Peyenry Principle (do a search on google )?
It is a great exclusive guide for discovering how to get rid of excruciating knee pain minus the normal expense. Ive heard some incredible things about it and my co-worker got cool success with it.
If you have knee problem,like I have.you will NOT be able to do these exercises
Hi, I am 38 years old and i started walk 6-7 km everyday and after few months i started having knees pains and my job needs me standing for long.If i dont walk then my knees are okay but if i start walking even 2-3 km then pain comes back….will these exercise help me bcoz i can not sit on calf on the ground while knees bending
I’d like to strengthen my hips and knees to be able to get out of a chair without having to use my arms. Are these good exercises to work on that?
if u have to go to the doctor first, and then he’ll give you exercises, what is the point of watching this video?
If i run a few times a week my knee gets sore. Like
I start to limp when i run. Not
Always but, Right knee
Only.im 32 i just started running.
Thank you. I appreciate that you offered two simple, effective, exercises that won’t take too long rather then overwhelming us with a plethora of options.
I couldn’t really figure out from the video how often these exercises should be done? Is it every day? or every second day? Once a week? or what?
thank you for a well delivered informed presentation that was totally non threatening
What machines are safe to use at the gym? I have knee osteoarthritis (bone on bone), and a basic Planet Fitness membership. Suggestions? or should I just cancel my membership?
thanks James don’t really have a big problem w/ knee pain, but feel a nagging ache, especially going up stairs.
Hi Dr. Jo. I have FAI esp in the right hip, 5 degree ROM. Possible hip bursitis but i don’t know. Working with PT and got a steroid injection that has yet to kick in and in fact made it worse (got one before and it did the same thing for 2 weeks and then got pain relief so i’m PRAYING this happens again) all this flared after i was in a boot on my left leg for a broken bone in my foot. Wish someone would have told me i’d go through 2 months of hell with flare up of right hip AND my right knee arthritis. I am getting discouraged with PT but came to realize it may take months.. Anyway my question: i do the Treadmill for cardio. I do not run but i walk and i’ve had to stop the incline but i think even fast walking might be sometimes making things worse although i’m not sure because everything isn’t linear…. what do you think about an Elliptical for FAI and knee arthritis? I tried one once and my knees feel weird with it. I also have extreme muscle weakness that is contributing to everything so hopefully your exercises and PT will make some gains. THANK YOU!!
Thanks Doctor Jo. Of all your stretching videos, this is my favorite. I usually get hip pain and lower back pain when doing household chores, inside or outside. When I do this stretching routine, plus some lower back stretches, I can keep going with no pain. Makes me wonder why Doctors don’t prescribe PT more often. Thanks again.
Hi I’m 14 and am experiencing huge pain under my knee cap and in my ankle I have been to the doctor but they can’t tell me what’s wrong I’ve had this for over a year and it has got to the point that I can’t run at all when i start to run my leg like wobbles and falls from underneath me due to pain. I don’t know what to do I miss sports
Hiya, new subscriber and watcher. I am sooooo glad you have a hip video sitting in a chair. I have all tile floors, so the ground was never gonna happen. I was in an accident and the other car hit us right at my right hip, hard enough to spin our car about 300°. Now, my right side, especially hip, hates me. Between being heavy, mild scoliosis in my lower back, and previous ruptured patellar tendon; I’m nearly always in pain. I literally don’t remember not being in pain daily.
I’m so grateful to have something to try. Chronic pain is sucking life energy out of me. Anywho, if you could please point me in the direction of any other sitting stretches you’ve done, I’d be super appreciative. God bless.
He looks like the result of breathing Mars air from Total Recall
instead of showing off displaying your face try to show the figures of what u r talking about it will help ppl understanding u better!
Going to try #3 and see if it helps. I’ve had runner’s knee on the left side in particular so bad it felt like someone was attempting to pry off my kneecap with a screwdriver, so now I’m cautious about anything that feels wrong in there. Lately I’ve been having trouble with that knee during the rest of the day getting it to work right when I am walking or going down the stairs, and (once I get warmed up) I’ve also added some extra speed during my workouts over the last couple of weeks, so it might not be very happy about that. The right one doesn’t seem to pester me as much but it never hurts (or actually sometimes it does hurt a bit while it’s helping, whatever….) to strengthen that one as well.
Hi jo,after a run my ankle have pain can u help please…thanks..
great video, but next time maybe you could put the camera even closer to your face, i think this was not close enough:D
WATCH NEXT How to Prevent Runner’s Knee (Pain Free in 5 EASY Steps):
https://www.youtube.com/watch?v=tUCXfsW5lww
this guy charges money, just like others they attract you to a help seeking path and at the end they have a subscription with money. anyway ill go to the hospital
I’m thinking bridges on physioball with put less strain on knee joints rather than regular bridges.
thank you, i hope these exercise will help me recover my knee, huhu. so worried:(
this video also helps me to learn english. because alot of vocabulary that i dont know. thank you
Don’t understand why you don’t have more subscribers. +1 with myself:)
nice routine,, i’m gonna try that. i though you were jason segel at first though.
Your videos are great, to the point and clear. They’ve helped me a lot over the past year with my running, particularly my posture and breathing these past few months. Thank you!
Purchase a stretching strap at: https://amzn.to/2Ipnqwg (affiliate link)
⭐⭐ Leaving a Question or Comment? ⭐⭐ Hit the �� SUBSCRIBE �� button above first (if you haven’t already), and make sure you mention you’ve subscribed because I like to respond to my subscribers if I can!
Thank you Doctor, was happy to find you during Covid 19, stretches really help, very easy to follow video, cute dog too. Stay well.��������
Knee pain is increasing even after doing stretching exercises… Kindly advise
Thanks so very much Dr. Jo. Your videos are awesome. Great explanation, simple clean cut uncomplicated. Perfect for many specific situations, just about all of them. I can’t wait to try them starting tomorrow. I’ve subscribed. Thanks. Found you by accident or, maybe not, great benefit. Also, you are lovely, so down to earth. Thank you again so much. I’m very happy to have found your site. ��
I like this, I was doing it with you, I will like this page and keep doing them THANK YOU
What is that pillow you’re using? Looks like you could even sit on it ��
mam I can’t able to do this after removing plaster of one month from knee….what sould i do to free knee… there is also tight and swelling on knee. It’s can’t bend after 90 degree help me
Mam, when l sit l can”t get up without support. I am not having any joint pain. And not any decease.l am 52 year old, hight 5.6 feat. Weight 84kg. Which stretched helpful to me. Please give me some explanation doctor.
You usually recommend holding each stretch for 30 seconds and doing each 3 times. If my time is limited, can I do one 30 second stretch instead of three?
Can you get in a little closer on the guys face please, I think I missed counting all the hairs on his face!
BEEN WATCHING YOUR VIDEOS FOR 2YRS NOW!!!! THANK YOU SO MUCH!!!
am from india
i operate right knee acl now 8th month complte please give tips or exercise for knee Streanth
i want play cricket agin please give some tips
Simple and effective, as usualy. Great job. Cheers from Portugal.
every time i did the bridge stretch i farted loudly and it was disruptive to my routine
You have no idea what perfect timing this is! I’m only 38 and started having knee pain about a week ago. Of course, I expected it to go away, but it hasn’t at all. And I had to do a 5 hour drive which flared it up incredibly. I have arthritis in my hands and feet so I’m guessing that’s what’s in my knees, too. These stretches are already a life saver. Thank you! Oh, and a helpful hint for the butterfly stretch or any seated stretch can be placing a pillow under the hips it will help maintain good length in the back:)
Thanks Dr Jo! Your videos are very informative and straight to the point.
I have learnt a lot from you. I have been doing morning stretches before I begin my day and it helps a lot.
I do have arthritis in both knees but left one is bit troublesome, I developed a kind of ganglion cyst on my foot and is very painful and swollen. My GP says it’s the fluids from the knee joint that leeks and goes to the foot.
So today I have got an appointment with the consultant in hospital, and see what he says.
Love your dogs, they look lovely sitting there with you.
Love from UK. X
I’ve added this to my like vlogs. Love that you put a collection of exercises together, explained really well. Thank you������������
What exercise good for when your hip aches. When bending side to side aches and when sitting for a while getting up also aches in the hip area..
Thanks doctor job
I will try all the stretches.
I love your informative videos, and the fact that while you to mention the names of various muscle groups, you do not elaborate unnecessarily.
And you are so funny!
Thanks for posting. Very helpful. When I perform the Long Arc Quad Extension (8 weeks since my left quad knee repair), I get grinding and pain from my kneecap. I think it may be arthritis and not the quad repair. Pain during this excersise is coming from the kneecap, not the quad tendon. My PT keeps working the tendon with rubbing tools to assist, but the discomfort is coming from higher up on the kneecap when I perform this excerside (grinding feeling, pain, etc). Perhaps I need a viscosupplementation injection? Thoughts?
These will not make you more flexible they only give you more mobility. This is essentially the exercises you want to do if you have a hurt knee or just had surgery and you’re looking to be able to get your knee back to normal strength and fluidity. This will not get you more flexible
Looking forward to trying the adduction and abduction seated exercises
Purchase loop bands like the ones I use in the video here: https://amzn.to/2Xws6Zv (affiliate link)
⭐⭐ Leaving a Question or Comment? ⭐⭐ Hit the �� SUBSCRIBE �� button above first (if you haven’t already), and make sure you mention you’ve subscribed because I like to respond to my subscribers if I can!
How often should we be doing these exercises to help strengthen our knees and hips? Daily; every other day.. a couple of times a week?
My knee starts to hurt (on the weight-bearing leg) when I do the heel-touch movement on the last exercise. What does this mean, and is there a way to modify it or an alternate exercise I can do? Thanks.
What can i use if i don’t have a band? Can i do some of these without a band?
Hi:) Thanks for the video! I’m a runner and a hiker so I’m used to longer runs and hikes, but 8 days ago, while I was finishing my 37km hike (last 2km of the hike), I felt pain on my right knee hiking downhill. I went home, stretched and massaged my legs. 2 days after, my whole body had completely recovered from the hike, but I still could feel a discomfort on my right knee (not pain). And everytime I had my right leg bent and then straightened it, I could feel a pop on my upper kneecap region (no pain). Now it has been 8 days and it still pops everytime I straighten the leg and it still doesn’t hurt doing my everyday things like walking, going up or sown a few stairs… Do you know what this could be? And I haven’t worked out in any way since that hike.
Hi Dr. Jo! I was doing powerlifting for 3 months last year but after that, my knees start to feel very weak. I think I was too eager to add weights and my posture was not the best. Now, I have very weird feeling knees. I checked with a GP and she said the lubricated part of my knee is wearing out. Will these exercises help me gain back my knee strength, and can I do it every day? Love your videos btw, thank you for putting so much care in our videos <3
Thanks Jo. I’ll definitely be trying these out. I have osteoarthritis on the inside of my left knee.. Karl. UK
You are a ⭐! Thank you for all your amazing videos awesome girl…
Could you link the videos for the squat to this one. I was unable to find it on your sight. I don’t even have flexibility to sit in my heels and was hoping to build up to this
Are these exercises good for osteoarthritis of the knees? I have quite a bit of weakness in my legs which causes me to feel unsteady when walking. I’m trying to avoid surgery for now by strengthening the surrounding muscles, which I’ve been told will reduce pain also.
great ideas. not having issues at the moment but worth adding to my workout.
how to recover fro getting hit from a bad football tackle???
its been 2 years since i stopped running and the knee pain nas grounded me, i am confused as hell, my second love after my girlfriend was running and i loved it eachtime i pushed myself, now i am just a lazy man at home, i need help someone help me.
on the adduction exercise is it better to have wider ball/object or will a smaller one suffice?
Hey doctor Jo
Hope all is well
I’ve been working on top of refrigerated cases, which requires me to be on my knees for sometimes 8 hours
Since I’m in a full squat position for a longtime the area behind the kneehas started to hurt more and more
Any idea why the back area hurts
I had medial meniscus tear repaired on this knee about 3 years ago
Thanks
You are reading my mind. I have really bad hips and for the past few weeks my knees have been hurting a lot too. Great timing. Thank you for this video
I’m glad you clarified the size of the ball as well as being ready for bands points
hi mam im 27 years old and i feel like i have osteoarthritis,is it possible to have this problem in below 30
Hi doctor Jo,i am a student in physical therapy.can I have your email please.. [email protected] gmail.com
Lol the move at 3:49 made me cringe so hard, very similar movement to how I tore my meniscus and ended up at this vid in the first place
i feel much pain in ankles while doing these, i am scared to do them exercises ’cause it feels like ankles are gonna pop at some point
Thanks, James. Very useful information that made a difference in my recovery. -Vincent, NYC
Have a video on knee excerises as my knee caps have gone inwards thanks
Really REALLY great video. Thank you. I’m almost a year out from a partial meniscectomy and this vid has been so helpful. Thanks.
Thanks for posting this. It’s just that part 2 you go right to sitting your butt onto your heel. I can’t do that! I don’t know where I’m lacking in flexibility. Is there an intermediate drill I can do to work up to that kind of mobility? Thanks.
Buy a printable worksheet with the Knee OA Stretches & Exercises in this video here: https://www.askdoctorjo.com/knee-oa-worksheet
⭐⭐ Leaving a Question or Comment? ⭐⭐ Hit the �� SUBSCRIBE �� button above first (if you haven’t already), and make sure you mention you’ve subscribed because I like to respond to my subscribers if I can!
Thank you, I have osteoarthritis in both knees and this really help
New ideas �� keep popping up in my brain so I’m thinking let’s see what Doctor Jo says. ��
Can stretches also be done as active movements? Is this dynamic stretching versus static stretching? Such as the quad stretch, hamstring stretch, etc. Hold the stretch 3-5 seconds, release, then another 3-5 seconds, release, etc. And do that about 10 times.
5:10 Can you tell me which leg knee were you targeting? leg that is bent or the one that is coming up?
Hi Dr. Jo, I’m from India, Nd watched you everyday on YouTube, Is there any exercise for side knee pain, like in my right leg left side knee is painting when I twist my leg.. plz help me for that
Dr thank you so much for making these videos.
I have a question i am not sure what i have with my knees but when i touch it and if i am in a sitting position i can feel a weird sensation like a crackling or grinding of my knee however i do not have pain
Thank you very much!! Be Safe Dr Jo we need you God bless you!!!
Do you know many calf exercises that can be performed with the bands if so id love it if you could even make a short one:)
Thank you Dr.for these useful videos.you have helped me alot.A greeting from Iraq��
Hi Dr Jo, is it best to avoid stairs when possible with kneecap OA, in order to ‘preserve’ the knee, or is it better to take them if you feel you can, as they provide some exercise?
Does jump rope worsen OA? I was wondering because it is less painful for me than jogging maybe because you don’t jump high if you jump rope properly. Thanks for your videos, Dr Jo!
These moves are totally doable, I work from home so I just them all and I can feel that I just worked my knees. Thanks for sharing!
Hi doctor I am from india. Ur videos r very good.i have been suffering from knee pain( oA) past 4 months. Shall I do these exercises along with in ur other vidieo for knee pain strengthening exercises.Thank u
But what does it do for you? Giving that you have Osteoarthritis and your knee joint hurts..
Am I the only one having a hard one balancing on the last exercise? Maybe I’m doing them too slowly.
Hi Doctor! Thanks for you video. When doing the last exercise, I have pain in my knees when going back down. Should I go for lower step? Or should I proceed even with pain? Thanks!
Thank you so much! This is what I’ve been looking for, some knee exercises. Thanks again & God Bless! Precious dog ��
hello doc I am from Pakistan I have knee pain degenerate condition.lwant to ask can I jogg or jump or can I squat during exercise??please reply soon
So Dr. Jo great video! Wanted to ask, for the prone leg curl around 3:25, it looks like a very good exercise. It seems to better target the active range of motion strengthening of the hamstrings along with actively lengthening and stretching the quadriceps. Also, the mobility aspect of curling the heel to butt as far as possible to restore/improve knee mobility AND the impact of the line of gravity facilitating this mobility as the heel approaches the butt. Your thoughts!? It just seems like such a simple exercise, but my interpretation is it’s very in-depth and beneficial for the knee on many levels:-) Also, I just did the exercise and when I squeeze my hamstrings at the top or near my butt, my hamstrings begin to cramp. It’s not bad, in fact I think it may be a sign of imbalance perhaps? I perform the exercise and slowly back out before the cramp takes a hold.
thanks for your fast replay Doc……I left weights and do bodyweight exercises……frankly I rarely stritch……..I feel my calfs and quads tight…..does this makes friction and pain?
Hello doctor…..I took a halornic injection in my knee but didn’t heal any thing…..what do you think about plasma injections though??
This is a freaking magic lol. I went for a run in today’s (NY) blizzard, so I already know the knee pain will come, and stay for about four days (as usual), I’ll still see my doc to make sure it’s nothing serious, hopefully before Trump cut me out of health insurance. but yeah thank you. my knees feels better already
Can I use these excercises to PREVENT osteoarthritis? And if so, if some of them are too easy, is it ok to do more reps?
Thanks for the video, I want to know, do these exercises reduce pain that comes with knee OA
How often do you recommend doing these exercises.? 1 or 2 time a day?
Thanks
I couldnt watch this video because I felt like this guy was looking at my soul.
Hello dr, Should I exercise both my legs or only the injured one?
My lateral RT knee has been killing me! Doc said it was IT Band. I watched your Vids on IT band and have been practicing. hopefully I find relief soon. Thanks for all your info!!!!
These are the same exercises I was given to do when I had a pin placed in my hip. Now two and a half years later my knees are starting to hurt. Is this connected?
Not just perfect for Knee Osteoarthritis, as a cyclist I’m using this kind of exercises to work the last degrees of knee extension, something I don’t do on the bike. Thank you very much for your tips. Say hello to bat girl…Cheers from Portugal.