Table of Contents:
2 Gentle Stretches to Reduce Knee Pain
Video taken from the channel: Sharp HealthCare
Physical Therapy for Knee Pain Relief Ask Doctor Jo
Video taken from the channel: AskDoctorJo
Patellar Tendonitis Exercises & Stretches for Pain Relief Ask Doctor Jo
Video taken from the channel: AskDoctorJo
Knee Pain Relief Stretches – 5 Minute Real Time Routine
Video taken from the channel: AskDoctorJo
Knee Arthritis Stretches & Exercises Ask Doctor Jo
Video taken from the channel: AskDoctorJo
7 Stiff Knee Stretches Ask Doctor Jo
Video taken from the channel: AskDoctorJo
Runner’s Knee Pain Exercises & Stretches Ask Doctor Jo
Video taken from the channel: AskDoctorJo
But often physical therapy (PT) is what your doctor suggests to get your strength back and put you on the road to recovery. PT, or rehab as some people call it, can ease your muscle and joint pain.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.You will practice bending and straightening your knees, as well as flexing and relaxing your thigh muscles. You’ll also walk farther, either with a walker or crutches.To keep your knees strong and healthy for your daily activities and sports, I recommend the following 5 physical therapy knee exercises: 1. Straight Leg Raise. Lying on your back, keep one knee bent with your foot flat on the floor.
Tighten the knee of the straight leg and lift it up to the height of your bent knee.Knee Physical Therapy Exercises. 1. Knee Flexion: Seated Stretch. The knee flexion/ seated stretch is performed while seated in a chair.
Gently slide your surgical leg behind you while keeping your foot flat against the ground. Move forward in your chair and hold the stretch for 10-15 seconds.Quadricep stretch Hold on to the back of a chair or put one hand on a wall for balance. Lift one foot behind the body and grab the ankle with the hand. Keep the back straight and the knees close.
Doing knee stretches can provide relief. These stretches loosen the muscles around your knee, which reduces pressure on the joint. Remember, your.
Knee Rehabilitation Exercises To ensure that this program is safe and effective for you, it should be performed under your doctor’s supervision. Talk to your doctor or physical therapist about which exercises will best help you meet your rehabilitation goals.Place one foot on a step bench, platform, or the lowest step on a staircase.
Keeping your pelvis level, bend your knee and slowly lower the opposite foot to the floor. Lightly touch your toe to the.While seated, rest your heel on the floor with your knee straight.
Gently lean forward until you feel a stretch behind your knee and thigh. Why it.KNEE PAIN EXERCISES PHYSICAL THERAPY FOR KNEE PAIN ⭐️Jessica takes you through a basic home exercise routine for a variety of knee injuries and pain. As a physical therapist, these are the.
With hands on the small of your back (or one hand holding a chair for balance), bend the opposite knee and hip (not your lower back), until you feel the hamstrings stretch. The upper body comes forward at the hip. Hold for 5 -10 seconds, then release. Repeat 5 times on each leg.
Try this stretch to do just that: Stand on your right foot with your left foot in front of you, heel on the floor, toes up. Hinge forward at your hips and bend your right knee as you sit back a.PHYSICAL THERAPY 5 Knee straightening exercises Do the following two exercises only if you cannot straighten your knee completely. q Knee straightening in lying or sitting position: A. Place a large towel roll under your ankle so that your calf clears the bed.You move on to stretches that keep your leg muscles loose.
You begin basic exercises, like straight leg raises and toe raises.
List of related literature:
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| from Chapman’s Comprehensive Orthopaedic Surgery: Five Volume Set |
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| from Insall & Scott Surgery of the Knee E-Book |
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| from The Mulligan Concept of Manual Therapy: Textbook of Techniques |
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| from Clinical Guide to Sports Injuries |
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| from Neurologic Interventions for Physical TherapyE-Book |
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| from Kelley and Firestein’s Textbook of Rheumatology E-Book |
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| from Medical-Surgical Nursing: Patient-Centered Collaborative Care, Single Volume |
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| from Maitland’s Peripheral Manipulation E-Book: Management of Neuromusculoskeletal Disorders Volume 2 |
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| from Essentials of Physical Medicine and Rehabilitation E-Book |
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| from Clinical Naturopathy: An evidence-based guide to practice |
343 comments
I don’t know if it’s a growing spurt or my knees and hips hurt cause of something else.
so in the third exercise assuming my right leg in back and left is in the front.my back leg hurts, is this something to be concerned about? I recently took up jogging and my leg hurts when I jump and my knees hurt when I jogged or stretched.
I am concerned about the pain because I am jogging for 2 weeks and the knee pain showed up 2 days ago.
Hurts when I lift it and I can’t run as fast as I could before my mom and my doctor says it’s a growth plate pain but it’s been hurting since January and it’s June 20 have any response suggestions
Should I just do these exercises for runner’s knee or should I add more? Also awesome video!
My problem was that I started to run again.. haven’t ran in 2 or 3 years.. in a couple of weeks I started running 2 hour in the morning and 2 hours in the afternoon. I think I went way above and beyond what my knees can take.. I used to play score and I saw your stretches and did them and remembered some others.. it really helped.. I’ve been in pain for the last 3 days and ran yesterday and today in the morning.. I was having pain but was stubborn to keep going.. I am going to rest and stretch for a couple of days and keep you updated.. thanks a lot Doc.
Thank you so so so so much.. the pain went in mins.. Thank you ����⚘����⚘����⚘����⚘����⚘����⚘����⚘������������������������������
Thank you so much, these exercises are great! I can already feel my legs getting stronger.
Hi,
I’ve had runners knee for 3 years going on 4 and I did get it checked one time and they doctors never called me back or told me anything about it. I then went to get it checked again cause it got worse and they did a x-ray and that was it. Just about 4 months ago it came back even worse and the fact I was doing cheer did not help. I made another appointment and they did another X-ray and that’s when I found out I had runners knee and I got sent to physical therapy. I did this for about 2 months and now they told me that I got stronger in my core and legs which I was really proud of because that’s the whole point I was sent there. Then it ended. It has barely been a week and the pain is back. I still do my little workout they gave me. And I don’t know what to do I wish I would just go away because it restricts me from doing anything. I do wear shoe inserts because I have flat feet and they also told me it can be the cause to my knee. If you have any advice can you please help. Do you think I should call my doctor again so we can restart the physical therapy process again?
Sorry if this is long����
This channel has healed my tennis elbow AND runner’s knee. Thank you Dr. Jo!!!
For tennis elbow, the thing that worked for me, and was missing from the advice I received fro the two futile years trying to heal it, was that stretching your hand downwards you need to have your hand forming a loose fist, that really hit me to the right spot. Of course warm it up and massage it first in the way that Jo showed.
Doing the stretches shown here along with strengthening my thigh muscles and having a small break from running, healed my runner’s knee.
Recently started working out again and had some really bad knee pain, tried everything from resting and icing to stretches, but nothing worked. Weirdly enough I just massaged it for a few minutes like you said and it was gone! Thanks ��
Are my hips supposed to be burning at 06:28? What is this stretch for? It hurt a lot so I can only hope it’s for my benefit!
Oh my god first two exercises gave me great relief. Thanks doc
Hi, I’ve just started doing these after having some knee pain. I’ve been trying the IT band stretch but I dont feel any strech at all. I’ve tried doing everything u have said but the only strech I feel is in my ankle. Can you tell me what I’m doing wrong please? I already work out 5x a week, so could that be why?
This is so helpful, Ive had runners knee for almost 5 years, running on and off with it
Should my knee be feeling some discomfort AFTER doing these exercises? Like more than before? Just curious, thanks!
This arthritis treatment method “Rοngοdο Ruzο” (Google it) is a wonderful product. I`ve got a broken spine, hip dysplasia & acute arthritis in both hips. I have utilized this during the winter and when my big toe knuckle gets painful due to donning shoes. You name an item for this, I might already have tried it. Hip issues are hard to cope with, however this item helps make the process simpler..
Thank you for sharing those exercises for free, you sound like a nice and modest person:)
For 10 years I have a problem (never really went to a Dr) when I do some trips, after 1-2 hours of walking I can’t walk down especially (up is easier), and after 2-4 hours sometimes I can’t step on the right foot anymore due to pain on the side of the knee. I hope it’ll help me to solve my problem.
My knees used to make a lot of cranking sounds from my teenage years. Now in my late twenties, they not only make cranking sounds but also pains.:(
Lovely Video clip! Excuse me for chiming in, I would appreciate your thoughts. Have you tried Dinanlinson Rocky Position Approach (should be on google have a look)? It is a good one off product for learning how to fix chronic knee pain minus the normal expense. Ive heard some great things about it and my friend Sam after a lifetime of fighting got astronomical success with it.
Hi Jo, you are our answer to our NHS in these troubled times! Question: how many sets of the exercises of the stretched would you expect us to do? Thanks
Hi jo, I would love to ride a bike but it feels like my kneecap is going to pop out when the leg is on the upward motion, what do you think is going on? Many thanks, keep up the good work.
Hello! I was wondering what strap you use? It looks like it has some stretch to it, where a lot of others don’t seem like they do. If possible, I’d like to buy one like the one you purchased.:)
May I ask if we can do the same exercises standing up with a bend tied on one side somewhere (for example around the basis of the bed) and on the other side around our ankle? And pushing of course very very gently? Thank you in advance!
3 years ago i had a small accident and patella of right knee dislocated, i did MRI there’s no ligament tear
But my knee still hurts like hell
Lately it been making popping sound a lot
I did physiotherapy in 3 different physiotherapy hospitals and clinic still it’s not helping.
I still can’t jump, run much, sit in frog position, stand for long etc
Please suggest me what should i do?
I’m just 20 now
It doesn’t feels good to not be avle to do things normallly like others do.
Thank you! I’ve been out running more than ever recently and typically do HIIT with weights so running is totally different on my body! Huge help, blessings to you and your baby!!
Doc jo… I hv been lovin how u tk out time and reply to everyone comment… Its gr8..!..
Also i have been having confusion whether i have runner knee or jumper…
Whenevr i walk down the stairs… Its really weird.. But there is no pain.. But thers a click or some sort of rubin… Around the bony part below the knee.. Sometimes its really hard for me to get up on my knees aftrr sitting for a bit… Like 5-10 mins….
Also i feel like falling sometime by a weird click in knee… During walks…
Thanks for tkin out time..! Wanna make it short but…
Hello Doctor,
I had an injury about 2 months ago, while doing barbell lungs.
In the first days I continued to exercise because I thought it’s not something serious but after that I started to notice pain when I kneel deeply, I think the pain is more in the center in one leg and in the other which I’ve noticed later, it’s a little bit different, I think more in inside of the knee (maybe because I’ve putted more stress while conserving the other), I also feel some grinding when I touch the knees.
Is it better to do these exercises or the ones that you’ve posted in another video for Patellofemoral pain syndrome, or can I start with one of these then doing both?
I’ll wait for your reply
Awesome video again, Dr. Jo! Would you explain what specific muscles each of the exercises trigger when you lay down on the floor? Thank you!
Dr Jo, I have been diagnosed by my physiotherapist as having PFPS both knees from too much running, biking, and walking lunges with heavy weights. Is it possible that PFPS causes pain in the tibia as well? I’m wondering if I perhaps have patellar tendonitis as well…. Some of the exercises in both your videos are similar to what I’ve been instructed to do by my physiotherapist, but I will not include the ones for patellar tendonitis as well. I’m two months into this nightmare, and my knees “crack” as well on occasion. Your thoughts? BTW, your videos are extremely clear and well presented, thank you for that.
Hi doc.
I have crepitis sound on my right knee and now I hear it mild on my left knee as well when I sit and stand up but I do not have pain. What could it be? What do I do? I am 30 yrs
I am 23 years old, use to run 5 miles everyday. After a month knee started popping. The popping is being fixed by these exercises THANKS ��. Other problem i feel little grating in kneecap (leg straight plus flexed). Is it cartilage damage?
Hi mam i want to know how to train a person with OA in the gym?? I mean which workout they can do or which cardio they can do plz suggest might b help for many ��
Hi, can you tell me some of the machines that should be avoided at the gym for people with runners knee? Is the leg extension ok? Torso twist? Etc..
In addition, some machines that are ok (i.e seated hip extension)?
Thanks in advance
Thank you so much! I saw these exercises in other videos, but none explained how to do them right, so they never actually helped me.
Hello dr. i hope you are good. i’m suffering from knee pain from almost 2 years and i’m just 22 years old. i have went to the dr. and he said all your reports are normal. will these exercise help me out of my problem?
Will this help if my knees are tender? When I squat down and get back up, my knees hurt.
Hi, when I do the ball exercise and the stair exercise, my knees click really bad. I did the exercises as you said. Should I still be doing those exercises? Thanks.
Thanks for making this video!! I sprained my knee a couple weeks ago. Doc gave me a printout, but it’s easier to imitate when you see someone else doing some stretches. I’m just counting this as a small setback on my health-gain/weight-loss journey!
Hi Doctor Jo
I have had patellar tendinitis for 2 years now and it has shifted from left knee to the right one and I can barely climb the stairs or run without pain. I have consulted physicians, physiotherapists, sports medicine doctors. The relief is only till the time you are taking the physio sessions which included electric current on the quads and shin followed by ultrasound with volini gel followed by massaging the thigh muscles and stretches. It went on for a month and then now back to square one with even more pain. Should i just continue with these exercises and build up more muscle?
Thanks
This is a very well presented video. The exercises are explained clearly in order to perform them in perfect form as well as incorrect form. Her delivery is relaxed and friendly, with a little humor thrown in. I highly recommend watching this because you want to do these exercises correctly in order to heal. Thank you for your knowledge and presentation.
I have acl reconstruction is there 2years ago, just 2days back running started, I will play games is there
I have tried a lot of exercises as well. But there is no permanent relief? How long does it take to cure three neck disc bulge pain?
mam pls reply how much time it take to recover from anemia please reply
Purchase the stretching strap I use in the video here: https://amzn.to/2EtfitX (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!
Doctor Jo. I have had bilat knee Replacements and one revision ont the right two years ago. I’m now only 59 years young and the initial Replacements are about 5 years and my life has changed dramatically. I was a nurse prior to that. I know and retired because of the initial meniscus repair. I’m know struggling with stability,stairs and pain with swelling including pain in the hip and nerve pain down both legs that pulls my foot back without warning especially at night. What are your recommendations.
My knees feel very stiff and tight when I try to stretch (for example try to touch my toes while standing). Is there anything I can do to relieve or permanently fix this issue?
Kindly, tell me how to relax knee joint muscles,bcz it is last 10 yers,my leg also straight,it’s not bending
Great video Dr Jo. Your exercises are really helping my sore knee. Where can I buy the head cushion/pillow you are using in the video. Thanks
Hi doc…i have a doubt..am 89kgs n i have right knee pain…i have 1.3 yrs old baby.. What exercise can b done n what sort of gym equipment i can i buy for home use
I don’t know if you’ll see my comment or not, but I used to lift weights and now I’ve tight knees. I feel like there’s a steel plate on my patella and whenever I walk, the tight feeling bothers me. Sometimes I feel like my left knee is more tight. Then sometimes the tightness shifts to the right knee. Don’t know what’s even wrong with me.
Thanks alot madam,u will make me to play football..god bless u❤
I broke my my knee around two years ago I can’t get my knee to bend all the way back anymore. Is that normal?
I’m not entirely sure if this is what I have, but it started with my left knee aching constantly after I had ran and lasted for a day or two then went, never aches when running. However I continued to train and it got really bad, till the point where today I felt like I had a trapped nerve somewhere in my upper leg, the aching is now in a wide area not just the knee and I can’t pin point it. So I’ve just done this and it instantly feels better, my guess is it is runners knee, do you think this could be the case.
Hi Dr Jo..what excerises can i do when you have problems with the tendents of the knees..thanks all the excerises you are really helping me to come to my normal self��
Wow… thank you so much for explaining these exercises. I am feeling good after doing these. Thanks
I had surgery on my stomach and couldn’t after because I couldn’t eat and in return I couldn’t walk from nutrient deficiency. When I try to kneel on my knees it hurts and it’s really tight. Will these exercises work for me?
Why my only right knee hurts when I’m sitting more then 15 minutes with crosed legs�� please help me mam..������������������������������������
Hi Dr. Jo. I enjoy your videos! They’re very helpful & informative. I have extremely stiff knees from arthritis and cannot bend them too far. I also have a very tight IT band. It is difficult to get down on the floor. I have tried some of the exercises on my bed. I use the hook of a cane rather than a towel or dog leash. I usually hurt after I do this, but I figure it’s because these muscles haven’t been used for a while? Would you have any recommendations for both the stiff knee and IT band issues? Thank you.
Couldn’t barely sleep last night because the pain in my knee, I tried like the first 4 and its gone. Thanks
I used to be a good sprinter when I was a kid. (34 now) Everything has slowly become tighter and stiffer over the years. I recently had to chase down a husky who escaped the house and my tendons in my knee have been sore for days now. These have helped a ton. Thank you!
I have osteoporosis arthritis I am doing all stretches but sometimes pain is not bearable can u suggest something as I am on job n I don’t want to quit my job plz help me out thanx
Hi I had patella fracture before 1 month ago..brace applied..now I suffering from locked knee..it is recover from physiotherapy..? Or only surgical treatment.. please reply
Appreciate Video! Forgive me for the intrusion, I would love your initial thoughts. Have you ever tried Dinanlinson Rocky Position Approach (do a search on google)? It is a smashing exclusive product for learning how to fix chronic knee pain without the hard work. Ive heard some interesting things about it and my friend Sam at very last got amazing success with it.
i had really bad stiff legs and could barely straighten my knee without pain i tried this dialy for 2 weeks and i can see a huge improvement Thanks doc
I had an accident about two months ago, it was on a motorcycle, when i fell, my left knee hit first, i had dont CT Scan but the local doc told me there’s nothing to worry, but till date, my knee hurts, whenever i try to sit, i can hear a tick in my knee, and while moving, i can feel like as if the bones are touching. I have been walking a lot soo now, am suffering from more pain. Please help me out.
Hi doctor Jo, Thanks for the videos, but I am looking for hyper knee extension, how correct it. Thanks.
I had acl/meniscus/knee rebuild in summer 2018. I followed the exercise and stretches physical therapy and at home as instructed but I still have terrible stiffness. Dr said it’s normal, I don’t know. Any thoughts dr jo?
Hello Doctor Jo, I was diagnosed with runners knee but most of my pain is near the meniscus area. It hurts a lot when I do the quad stretches. Is that normal? Should I keep doing them? Thanks!
Hey Dr.Jo, I fell hard on my kneecap while playing ball and still can’t fully bend my knee after 4 days? The swelling and pain went away so can I use this vid to help the stiffness go away? The good news is that I can straighten my knee. Thank you ����
Im 17 and ive been having knee pain since i was about 12 and its just getting worst and stiffer.
Hi, I know this is late, I’m 15 and I go for cricket classes, my knees have been paining ever since I did skipping barefoot, when I dont do any excercise it is ok but after a while into the excercise it kinda starts to pain, after I followed the 7 best knee strengthening excercises video and it pained like 30 min after the excercises. In pains exactly in the upper knee cap region and that is exactly where I heard a crunch while moving my kneecap so if u have anything I could to to get rid of the pain once and for all
I have a question. My right leg is flexible But with the right hurts so bad when i try to touch my toes and kinda hurts when i strecht it. So if i am doing these when the results will show?
Thanks for helping me remember how important stretching is and how fast we can get tight over a short period of time. Your awesome. Thanks!
Doctor what should I do first? The stretching or strengthening exercises?
when i do the first exercise i fell a little snap each time.is that normal?
Hello Dr. Jo… I am 1 1/2 years P.O but had some flexion problem…If I only do stretches I’m able to gain full flexibility. After sometime the knee is again getting rigid. Can you please help me?
Does someone with acl and mcl who also have patellar tendonitis do this exercices?
Thank you….. looking forward to doing this to relieve some pain….
Very good advice. Miss Doctor you are very good at what you do. I would use your advice.
Can you do these in a bed. I’m unable to get on floor do to osteoarthritis.?
Thanks Dr.Joe. I am from India. I am 73 years. I have knee pain and stiffness. Will the stiffness cuarable? If I get relief through physiotherapy, shall I get the stiffness again. Please answer my doubts. Thanks
Mine had fluid an I had to remove some but the problem is bending. It get stiff an even putting it straight. Ones it goes straight even in walking there comes the pain.
Close to a month my left knee has been bothering me, I assumed it was just stiff joints every now and then I would try to crack it which is propbably why it hurts more and is swelling a little more now. The swelling is pretty noticeable nothing too crazy. Whenever I bend my leg or squat my left knee feels in pain
This helped so much with my recovery thank you so much thank you ��
Doctor i can’t notice pain on the joint where told in the video.. I also don’t have any swelling. I’m confused. Pain is there while walking and going upstairs.. Please help me.
Dr Jo love this athlete my whole life this is awesome reinforcement been in over 100 oly weightlifting meets thx a ton
I have this chronic disease since 3 years
Even after i stopped leg excercises the tendon wouldn‘t heal now i have to take 3x90mg anti inflammatorys per week and can beat up my legs again hopefully someday i won‘t need those anymore
Diabetic type 1 here��
Hello doctor,
Ma dad had brain surgery two years before. Now he is perfectly alright. But he has issues with his legs, that he couldn’t straight his legs. He keeps his legs bend.. he sleeps too like sitted.. his knee place is very hard.. there is no softness.. what can we do for that?? Is there any exsrsis to do at home????
Hi.Doc
Old pateller stiffness can be imobiles with the physiotherapy if yes please advices
Hi Dr. Jo! I have been struggling with knee pain for about a year due to a bone bruise. I was told that with time and physical therapy it would get better but it hasn’t. I was wondering if you could do a video on that I would really appreciate it. By the way totally love your channel keep up the GREAT work! ❤��
Please make a video on how to reduce knee pain after pcl surgery 9 months old
Thanks for the video! I started running a few weeks ago after about a year of not much activity (using a gradual interval program). I used to bicycle commute and have never had knee pain like this. I got new shoes thinking old ones were causing the pain, but the pain hasn’t gone away, even after stretching, yoga, and glucosamine. I’m trying this, but touching my knee caps makes me gagas does seeing you move yours, apparently �� I’ll comment back soon if this helps.
I’ve had this pain for 1 + years and now the pain is shooting up to my thigh, I’ve done therapy within this time and still no fix, the doctors just keep saying therapy but it doesn’t work can someone please tell me what to do?
Thank you. Thank you. Thank you!!
I had such a stiff knee from working out at OrangeTheory and I just could not relieve it. I used your techniques just tonight and I already feel some relief in the stiffness surrounding my knee. Where can we purchase one of those bands you are using? So helpful. I used a dog leash as you suggested!
I’m 22 years old girl. My weight is approx. 60kg from last 3 years. Now,I have a pain behind my right knee from last 1 month. Whenever I sit down and stand up pain becomes more and more. Can u tell me What is the problem and what precautions I want to take?
I have developed a stiff knee as results of squatting and stretching enough. Been resting and stretching a little but stiff not much progression.
Thanks for sharing this video. I have a knee pain and it’s hard for me to squat and bend my knee.
hi,Dr i had my knee arthroscopic 6weeks ago. i can bend my knee 90 hardly,my knee is also not straightn too. my theripst trying hard to get the range but its getting painful day by day.. what to do? is the pain necessary in therapy sessions to get range of motion?
I dont know If u can help me, but i’ll try.
I have a sharp pain in the inner side of the knee. it started to hurt when I learned to do the side split. How can i know If i am doing something wrong? ��
Good intelligent approach. But, after you get comfortable on mat/bed with stretches, and then stand, things change eg an extra 150 or so pounds on the joints. Maybe you should include more standing exercises (qigong?). And when you start walking, things change again… Just a few thoughts. Best regards.
Thank you for videos..could you please show some exercises for tibial external rotation correction.
Hi, i just had arthroscopic debridement and excision of plica on my left knee almost 2 weeks ago. I dont know whether it is normal to feel that tightness (even after 2 weeks post surgery) as i still cannot actually bend my knee in full. I had a couple of physios but tbh I am short financially to go to physiotherapy all the time. please help me. please. I am an athletic male of 32 years of age, asian, with height 161cm and weight 57kg. I have no other knee injuries prior to this. Please kindly help. Your assistance is very much appreciated.
Hello Dr. Jo, I am 14 years old, and I would like to ask a question about my knees. About a year ago I started to notice that my knees would grind when I straightened them, for example from a sitting position lifting them up. I didn’t think much of it because I thought it could be growing pains of some sort, and just blew it off. Come to a year later and my knees are still the same, and grind whenever I straighten them. It’s very discomforting and my knees don’t feel right when I run. I play basketball from time to time and when I’m finished playing my knees feel painful and sore, even though I make sure to stretch before. I was wondering what this could be exactly and if I should get it checked out because I go to the gym and refrain from working my legs as to not cause any more damage to my knees. I hope something like this can be treated for
I love the simplicity of your style! Who needs to go to physio and get left behind a curtain (for ages) waiting for the next “move”
I had fluid on my knee which they said is most likely caused by torn ligament. After a week I still can’t bend my knee further than 90* angle. I’m a larger person so I couldn’t find compression to fit my leg. I did everything else. Why is my knee still stiff? And I still have a bit of swelling. Why do I still have swelling?
I dont have any straps so I used a pair of yoga pants and it still helped! thanks!
How often should i do these a day? I can bend my knee about 90° and its not that bad of a pain. But beyond that point its hella painful. Especially when i lie on my stomach and try to bring my foot to my bum.
Is it safe to do the 1st exercise that is moving the knee cap after acl surgery??
I sprained my MCL a week and half ago and since then I can’t bend my knee and it stiffens up. I kno the injury still early but will it always be like this or will it go back to normal over time
Dr. Joe can you do a video on distaste recti please. 3 months pp and my back is killing me from my recti muscle being separated.
Hye doctor jo i am suffering from knee lock problem please please help me suggest me any exercise please please help me
Buy a printable worksheet with the Knee Arthritis Stretches & Exercises in this video here: https://www.askdoctorjo.com/purchase-knee-arthritis-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!
Thanks for the Video! Forgive me for butting in, I would appreciate your opinion. Have you tried Dinanlinson Rocky Position Approach (should be on google have a look)? It is a smashing one of a kind guide for learning how to fix chronic knee pain minus the normal expense. Ive heard some great things about it and my old buddy Taylor after a lifetime of fighting got amazing results with it.
How many times we have to do these excercises like Once in A week or Twice?? Or we can do these excercises everyday??
So what do you do if your knees are so swollen you can’t get on the ground to exercise??? My range of motion is extremely decreased.
Good evening mam
I have swelling in my knees. On the left side of knee..how can i reduce it quickly
How do I know if I have to strengthen my knees or losses them up because of knee pain?
I have very sharp lower back pain any specific exercise please
Hi… Dr Jo. your videos are very helpful. I also want exercise for knee gap if there is any video pls suggest me. Thank you..
How many sets of each exercise should we do? (You only mentioned the number of sets for the stretches)
How often can we do this entire stretch/exercise routine? (Daily, twice or three times a day?)
Very helpful video. But one suggestion I have that, due to the subtitles on screen not able to see the postures clearly.please Take care while editing.because ur videos are really helpful so don’t wanna miss any jnfo
When u were telling about sitting exercise on floor, it was covered by language transcripts. Clear it as ur voice is clear and understanding.
I have osteoarthritis over two years recently discover by my current family doctor I do exercise but not as often I feel sometimes so ensecure to run and walk I feel like my knee is so much pain latley I was only 27 when specalist did a mri on my knee and he discover it urgent as mild I don’t know how bad it is now been two years living with this horrible pain winter time it kills me I can’t take it I am 29 now I try my best to do moderate exercise I haven’t seen specialist lately over two years what do you recommend to wear a brace while I walk and if I have pain is there certain one for it and it’s my left knee rubbing together an I feel it so loose to be honest I am scared sometimes go for walks or do stretches
I have to use brace when I work out I used to play soccer doctor told me I can’t until heals if not I damage it one more time I am toast I will need operation what can I take for pain beside Advil my doctor can’t do much ;( we found problem of foundation only. Will it get better if I constantly do this video I’m hoping I can get back out there do sports like I use to I used to as well karate and cross country this knee problem limit me
To my pasión has me depressed
As I said in your other video on stretching a meniscus tear I mentioned I had arthritis in my knee
…6 yrs ago.
I started going to physical therapy about 8 weeks ago. For my knee pain. But it wasn’t this bad. And that cat stretch on my belly pulling the foot into the gluteus maximus was one of my stretches. I can’t do that now. If I try that it will hurt very bad
How many sets do we do for these exercises? You didn’t mention the number sets after the exercise that involves the towel.
Thank you very much!! I got diagnosed with water on the knee and I am 35 years old. I was in massive pain and went to emerg at the hospital. The doctor there told me to Youtube some exercises and I chose your video. After one day with three pinched ligaments and my knee swollen so much that you couldn’t see the knee cap, the pain definitely came down and I have released two out of the three pinched ligaments. I will suggest your videos to anyone I know. The next morning the swelling was down and the pain is 70% better.
Thank you so much for my mobility back.
Suffering from severe knee pain. Thanks doc I’m gonna try these…
I have a question. Are these exercises helpful to reduce fluid in the knee cap? I have this problem and i’ve been trying to strengthen my muscles but nothing seems to work
its not visible…This english subtitle writtern it hides it
You have demonstrated the exercise for one leg. When do we exercise the other one?
Ok during the hamstring exercise kicking back. Can I lay on my stomach and do the same to get the same results. I have been that, I feel the tighting in my thigh and behind knee. Can I do either or?”
Can I do these exercises everyday? And should I use any ice pack if they are sore after I exercise? I was diagnosed with Osteoarthritis in my 30s.
Thank you so much. I just took off my cast and then me knee was stiff and it was hard to bend, So I watched this video and I feel so much better and now I can bend my knee.����☺. Thank you
Purchase a printable worksheet with the Patellar Tendonitis Exercises & Stretches in this video here: https://www.askdoctorjo.com/buy-patellar-tendonitis-worksheet
Purchase a stretching strap like the one I used in the video here: https://amzn.to/31p8KVe (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!
Hi I have sudden or sometime wholeday nagging pain in left side of knee (inside pain )i m 50 years old. Right now having pain in brisk walking
Can someone explain to me why when I stretch my legs I get muscle spasms? After a back surgery, we found that I have arthritis in both of my knees. You can hear the bone on bone grinding when I get up from a seated position or try to exercise The knees. It’s really hurting now and it’s only been four months of healing after my back surgery.
Hi Dr. Jo!
I have SLE w/AVN of all my joints. I’ve had one knee replacement and both hips replaced and remain in pain. I really want to exercise but my ROM is limited due to contractures and pain. I want to exercise for weight loss and just healthy joint maintenance. What exercises would you suggest for me to do at home since we’re all homebound at the moment? Any suggestions are much needed and appreciated. Thanks in advance!!!
I’m a badminton player.I practice jump smashes.After that, when i do squats and lunges it is little bit painful.what should i do
Please do some exercise for knee inflammatory and rheumatic pain
i am 14 and my knees feel 90 when i bend them, it hurts so bad
i do gymnastics, skateboard and stretch every day.
Hey Dr. Jo,
Two important points right off the bat:
1) Remy is adorable
2) Love the Batman socks
Now to the serious stuff:)
I just want to say, from one Physiotherapist to another, your energy and way of prescribing exercise is admirable to watch. Keep up the great work!
Cody
Amazing & very helpful channel, Doctor Jo!
How often should we be doing this routine throughout the week?
Should we do the stretches daily and alternate on the exercises? Or should we be doing the exercises daily too?
I can’t actually see the exercises because of written print is right in front
Hi! In knee pain regular walking, running, skipping and swimming are allowable?
Thank you my leg feels so much better i have lots of inflammation in it and i loss like 19 pounds but i got off my track and gain some back and i noticed i got knee and leg pain again so back on track no sugar no chips no caffeine no bread and ill keep exercising
Great video. You should get an affiliate link for that strap you use to stretch your quads, and post it on the description.
Can i get that pillow in Amazon? i really need a pillow like that, thanks!
Hey, can u please tell me what kind of problem I m having with my knee..I tried doing stair set of 60 for a month and 50 squats each day and next month I realised that I had peculiar pain in my left leg and left knee hurts a lot..it’s painful even wen I walk
If I stand up from a chair and i feel light pain, is that making it worse?
Mam i have been doing gyming from past 1 and 1/2 months and from past 2.5 weeks my knees have been hurting. What are the required steps that i need to follow to overcome it. Please help.
Hey Doctor please let me know how can I get back my hyper extension of knee after ACL and meniscus repair surgery.
Thank you
Thank you for the video. Any suggestions for inflammation and pain in the part just below the knee cap
My left knee already become stiff what exercise I have to do please guide me
Great Video! Excuse me for the intrusion, I am interested in your thoughts. Have you heard about Dinanlinson Rocky Position Approach (google it)? It is a great one of a kind product for learning how to fix chronic knee pain without the normal expense. Ive heard some amazing things about it and my friend after a lifetime of fighting got astronomical results with it.
Hey Jo…I have swelling on my knees and the gap between my knees has reduced which makes it difficult to walk and exercise.. kindly suggest something to reduce the swelling
Stretches are amazing yo I could only walk with one leg before the stretches and after my knee felt good as new
I dont know if mine is serious I have a bump in my knee but anytime I do sports like soccer the sides of my calf just below the knee hurts why is that
You are my angel! Any time I have an injury you are right there to help me. You helped me from pain I had for years.
<3 My best wishes for you and your life. You are AWESOME!!!
Hi dr.Jo.
Kindly can u tell me is brisk walk on a tredmill hurts or weakens our knees? I have cartilage softerning issue named as chondromalacia. Shall I continue walking on tredmil n incorporating these stretches in my daily routine?. plz i m eagerly waiting for ur kind reply. Thank you
Any suggestions for last exercise if no stairs at home? Looking around to see if I have anything to step on but no luck.
i am ajay from india whcih exercise can i do for weight loss. Please help me I have become rheumatoid arthritis due to my weigh
Lovely Video clip! Sorry for the intrusion, I am interested in your thoughts. Have you considered Dinanlinson Rocky Position Approach (google it)? It is an awesome one off product for learning how to fix chronic knee pain minus the headache. Ive heard some unbelievable things about it and my GF after many years got great results with it.
Hello! I am quite confused on whether or not I am to lock my knee (completely straighten it out) or leave a slight bend when stretching. I think that’s why I developed arthritis in my knees at 40 to begin with. Years of some improper form while lifting heavy. Like straight leg deficit deadlift (with legs completely straight) as I was instructed. So now I’m scared to even stretch because it may be wrong. I am told different things. And, I can’t see PT yet.
Hi doctor jo, I am 24 play football proffesionally, (soccer). I have osteoarthritis on my left knee, will undergo antroscopy surgery next week. What are the chances I can go back to playing professionally at the highest level. Thank you as you answer
Thanks. I’ve been hobbling around for two weeks. After watching and doing these exercises I have I stand pain relief. Thank you. ❤️
Dear dr jo. Which is the most appropriate exercise for a 50 yrs young for stair climbing up & down pain under Patella. excercise pl. I wl be thankful. I hv seen both yr vedios but which one is more suited for this. The chondromalacia one or the tendonitis one pl do answer thnx a lot in advance.. [email protected] gmail.com
Thanks Doc! I’ve just subscribed. Hit jackpot when I stumbled to your channel. This is exactly what I need apart from your herniated disc videos. Will be checking out those afterwards. X.
I got a dead leg and now I am experiencing knee stiffness could these be linked and what would u recommend to do?
Buy a worksheet with these Knee Stretches here: https://www.askdoctorjo.com/7-knee-stretches-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!
Hii I m from India thanks a lot for ankle exercise during lockdown I used to do it daily. Improvement in pain is seen.
I’m new to your channel. I have lipedema and it is hard on my lower body joints. I also have osteoarthritis in both my knees. I have completed a few of your videos and they have been so helpful. It is nice to see that you give alternate advice for people that may not be able to complete the full stretch/exercise. Inclusion is appreciated. Thank you.
I have a problem with my knee extension I hope these excercises helps. Question is how long of a process does it take to get your knee to go straight? I can’t walk due to my knee.
Hi Jo thank you for your wonderful video. I am having so much trouble trying to purchase your knee sleeve by sleeve stars. All I am able to find is the knee brace. Where can I purchase this product?
I am new to working out (beginner) and I am in my early 20’s. I was working out before but only 1-2 times a week and had no problem. Now I am working out more often. My knee is starting to feel uncomfortable but not really pain. Help! thank you!
Hi Dr Jo, do you have any videos for people who’ve had a knee replacement 2-3 years ago who are still trying to stay in shape? Thanks
I play a lot of football and my knees started to hurt and I’m 14 but everyone telling me it’s growing pains
Hi Dr Jo i have had pain in my right knee because of tight quads and find stretching it standing up normally cause more pain never seen a quad stretch like you demonstrate before but looks like I have finally found the stretch that will do the job thank you.
Hi,I have been doing periformis streches,having severe pain in butt and qaudriceps radiating. In whole left leg.
Shall I stop doing or continue,what else I can do to overcome this.kindly reply
Hello! I had a question about my kneesI am a dancer, and when I stretch my legs in front of me my heels lift slightly off the ground, meaning I have some hyper extension. However, there is a space under my knee that doesn’t touch the ground! Is it possible for me to get rid of this gap by stretching? Can I increase my hyper extension so my feet about 6 inches off the ground when my legs are straight? Thanks so much!
Brilliant Dr:)))) My knees pain is gone:))) thank you but when I try to jump I’m feeling horrible horrible pain please advise???
Hi Doctor Jo! Can you recommend one from your videos to relax pelvic floor? I’m a 25 years old male, who always constipated in the last 1-2 years, because pelvic muscles tight and won’t relax correctly, when poop or pass gas. Thanks!
Hey Doctor Jo, I know this is kind of off topic but I was wondering what are the best stretches to do for each muscle group after I lift? Hope your having a great day!
I’m here because my knee started to hurt after JROTC PT and soccer conditioning at school.
Another great video..
That quad stretch almost gave me anxiety though ��.. I’ve stopped doing them..
I’mma have to get back into this..
& yes.. it is different from the usual standing straight/pulling ur foot type quad stretch..
“Eat dirt”..
(The benefits are truly worth it)
Hola Dr. Jo. So while playing soccer I was took a fast step and heard a pop on my left leg. I believe it’s a harmstring injury since now I can lift my left leg at all and if I put a lot of pressure it feels horrible. How can I get it better? Thank you in advance.
nice content i’m following! hey Doc! i have a question! like 2 years ago i had a blessure injury in my knee it was rotated, the pain wasn’t that bad, i didn’t see a doctor, but now i feel like my knee is weak, sometimes when i lift heavy weight i feel the pressure on that knee, what should i do?
Hi Dr., it looks like they quit making the womfy pillow you are using. Is there something else you would recommend?
hey jo great video but can you help me with smth i sit for like 6-8 a day because i need to on my chair, every 2 hours i make 10 minute breaks, and every hour i stand up for a minute or two from my desk, but the problem i still have is my left leg is less powerful than my right one cause the way i sit, and after sitting for 6-8 hours ( with breaks) i stand up and i tend to look on the right side of view of everything, and that causes me neck pain, and also left side of my body pain overall,because if my neck is not aligned in front of me and is aligned in the right part of view ofc my body tends to go right so when i try to stretch my neck or my left side of the body it hurt badly.. Im lucky i do cardio and other bodyweight exercises and im reducing the pain but.. i want to get over it for real.. How can i correct this? I know it sounds weird, but i really dont know how to sit properly, i watched a lot of videos on youtube, but i dont get it all people say to stay in perfect aligment with your mouse and keyboard as well as monitor in front of you but tbh for me is waaaayyyy to uncomfortable it s like i stay on a chair like a robot, no left moves, no right moves, only up straight and i just cant stay like that. I want to talk with a psyhical therapist but in my country “psyhical therapist” is almost inexistent. I guess i need to go in other country to treat myself from this i don’t wanna get hurt or having more pain in time.
Anyways, stay safe God Bless.
I suddenly had an inner knee pain and swelling 2 days ago up until today. It was extremely painful to the touch and I couldn’t walk properly. I cried so bad the 2nd night because I couldn’t get a good sleep position because of the extreme pain. Last night I found this video and tried it out. Did the stretches a couple of times slowly and OMG it worked! I can reposition my legs without that horrible pain. Theres still pain but its better now after these exercises. Thank you so much Dr. Jo! your the best!
Hello doctor I have a question, can I take something over the counter to help me replace the cartilage?
i had habit of lie on back / sleep for 14-15 hours nd now m feeling back pain when I sleep for 9-10 hours can you suggest some excersize for that
I have been exercising and training for over 35 years, mainly as a cyclist, and I learn something new everyday from Doctor Jo. Keep up the good work.
I am 35 years old and I have knee pain with swelling. shall I do this exercise at any time or any time schedule is required
I did the knee cap movements and my knee pain is gone! Golfing Sunday!
Thanks doctor.I m volleyball player and I have injury patella tendon and have bump under knee.4mnths ago still not recovered.plzz give me some suggestions
My height 164cm
My age 24
How to extend my height
Posibble or not
I had a contusion to my left knee because of a work accident, I did physical therapy for it for a couple months, but now when I walk I can tell my weight transfers to my right side because my right foot is always more sore than the left one. Any tips on home stretches I can do to loosen up my right side?
Thanks so much for the excerises..and what I liked so much is the purple pillow. Can you pls send me the link..����
my patellar tendon just burns when in deep flexion, not with weight on it though its really weird….so that flexion stretch burns
HI Doctor Jo. This is Dr. Omar (Psychiatrist, Child Psychiatrist, Entering into Sports Psychiatry). I was diagnosed with Jumper’s knee at Penn Sports Medicine many years ago. Caused by squads as part of training regimen. Orthopedist at Penn Sports Medicine said I had done too much too soon. When I explain I had purposefully under-done it to prevent damage, orthopedist explained to me that my muscles are stronger than the average person and can do work my tendons cannot support due to my poor physical condition with sedentary lifestyle for years. He suggested I under-perform further below capacity to avoid injury. I followed recommendation and have not huts myself for years… until now. Started cycling to prevent stressing my knees. First did century to accommodate easy pace without getting hurt. Started new general cycling winter program intermediate level with 5-7 hours/week of training. Dramatic shock to system in first 2-4 weeks. Adjusted well and it became so easy. Purposefully underperformed to avoid injury. Increased FTP (Functional Thrshold Power) from 149 to 213 in about 6-8 weeks. Felt stronger and decided to aim for completing strengthening session off the bike. Thighs felt tight but not alarming. Dong steps felt and heard crushing noise on right knee lateral tendon. Felt same weakness and sensation experienced during first jumpers’ knee episode mentioned above. Nursing it, stretching, using roller to try and relax muscle and avoid it from pulling on knee/tendon. Found your video. Dong stretch of calf reflected mild tenderness to aforementioned lateral tendon on right knee. Felt you hit the right spot stretching muscles directly connected to lesion. I thought it was mostly quadriceps but shocked to feel so much greater impact from stretching gastrocnemius. Thanks! Any pointers? About pacing effort, strengthening any muscles? I look forward to strengthening glutei with your exercises. It was so exciting to hear you say weak glutei are a liability for jumper’s knee. Cyclist are famous for having weak glutei. That was a great pearl, Thanks! I subscribed and plan on buying band. Keep this good work. Your professional background shines in your video and your form is excellent. Keep the great work.
Any recommendations on how to properly stretch the Patella before a sports activity such as tennis? It really bothers me after I play for an hour or so.
I had surgery several years ago for a tibial plateau fracture. Everything healed well, but my achilles is still super tight. What do you suggest?
Hi there Dr Jo. Where did you get your purple cushion from? It looks so comfortable. I can’t find anything like it on line. PS Love your videos and dogs
I had some reservations about using these stretches for tight knees but unicorn dog sold me
I’m excited to try these. As a collegiate basketball player, it’s hard for me to jump and sprint. Hopefully these work. Thanks Doc
Oh my! These are great! I’ve struggled with pattelar tendonitis for more than a decade and had no idea streches and exercises would help. I’m glad I found this video!
Dr, I was diagnosed with PFS and Chondromalacia, it started giving pain when ascending/descending stairs, crunching noise, being on my knees and a brutal pain after going for a run. My MRI and XRay show no damage, I finally decided to rest it and focus on physical therapy. Everything seems be getting back to normal, except for the area below the patella, pretty nuch around the patella tendon. If I’m laying flat on my back and bend my knee towards my chest and then I straightened it, I hear like a cracking in that patellar section, below the knee cap, more like in the tendon area, could this also be patellar tendonitis? I ice it, put diclofenac, do therapy, but that cracking does not go away, although the pain goes on and off around that area. If I’m sitting for long, standing for long I start feeling the discomfort in that area. Running, jumping and stairs are out of the routine, is this something I have to be patient with or should I start considering a knee arthroscopy? Any therapy advise? Hope to hear from you, love your videos.
I was messing around with my knee and hitting it with a screwdriver to see if it will jump and after that was a year of knee pains getting better and worse, but this is the first time I have tried this
And in a day I saw a lot of improvement, hopefully this will cure it for good. Also how long do you think untill you’re knee gets better??
Thank you ❤️❤️❤️❤️
My mum is having very frequent knee jerks from past one and half year…. initial it start with pain…now it get so unbearable sometimes and jerks so much….. Due to lockdown not able to go from treatment…kindly you can give any solution
My knee feels really uncomfortable even though im not injured or havent been doing anything since its been quarantine anything i can do??
My knees used to crack a lot a few years ago. Could that be a reason for my knee pain?
Knee crack as in how you crack your knuckles
Thx you ppl was saying I hyperextended my knee at my football game when i messed it up and the first day I couldn’t straighten it out or bend it completely without pain I though it was a miniscus but i heated and iced it with a heat and cold pack and it’s alot better and tried the first stretch you showed in this video
My knee cap just slide yesterday..I end up falling..side of my knee end up being sore after….I been having problem like this since I was 13..I been trying to research on why it’s like this and what’s going on..so here to exercise my leg
Thank you I’m going to try it tonite. ������looks very effective. ����
I would be so much greater at basketball �� if this did not bother me ��
Thank you!
I’ll try to do it for a month (on a daily basis) and will let you know if it helped me. I am a volleyball player, so I want to fix it asap before the new season starts. The update is going to be in the same comment. See you soon!
omg. this helped. 7 years of excruciating pain swelling knee stiffness and awful pain. After doing this…i felt amazing. Thank u
Doctor Jo, where can I get that dog shirt? I want to get one for my gf.
Have had this problem for 4 years now resulting in me being unable to run and putting on weight, I will try these exercises every night and see where it takes me, how long do you think before I could attempt a short jog?
This is a great video. It would be nice if you made a video where you counted and did the full set, so I could be more in the moment and let you do the counting. Thanks!
thanks for the tips doc you’re awesome. but how long should i keep on doing this? i had this pain for 2 weeks already.
Doctor I have right knee pain after lunges left knee feels normal I have this pain since 2 years any serious issues can u help me please.
I banged my knee on the edge of my nights bed and it’s been hurting for days… let’s see how this will help me
Remi is a beautiful unicorn! Give him a kiss for me! Thank you so much for including seated chair exercises, I love them!
Does riding a bicycle help or hinder knee tightness? I tried riding this past weekend and real pain when knee came to top of stoke.
Thank you Jo, all of your videos have helped me with my knee pain, i was in pain for about 7 months i took meds, rested and nothing helped but as soon as i started doing the exercises and stretches that you suggest on your vids i been felling much better keep the good work!
How long after getting tendonitis should one get back to normal workouts?
I have communated fractured shaft femur bone nw my knee is painful. I took medi and get relif afterward again its pain. Ur exercise is benificial for me.. Tnq
I’ve had this for about 2 years and it affects every aspect of my athletic life. Thanks for the help.
How do you warm up before stretching without affecting the tendon? Are you supposed to do these exercises without any warmup?
My knee out of know where started hurting and it hurts to walk up and down the stairs and that’s pretty much it. Also the second if I do it it will most likely hurt so idk what to do. Just watching him do it my knee hurts
Im 15 and my both of my knee joints start hurting last year. I’m 180 cm and my doctor said that its due to the growth in puberty period. However they hurt so much even walking down the stairs. What can I do??
Hi doc, am experiencing a quick sharp pain in my knee when I walk I took MRI but the report said I had a normal knee even though I experienced a popping sound before I start to experience this pains in my left knee, please what could be the reason for this since the MRI said I have a normal knee
I tried this exercise it’s really work for me. I didn’t went for physiotherapy thank you doctor jo ��
Thanks for making this Doctor Jo,
When demonstrating the “clam shell”, you mentioned that one might add weights if one can perform 20-25 easily. Are all the exercises you showed safe to add weight to, when they become easily performed?
Good day
I can’t tell if I have it and I think I’ve had it for months if so and because of covid 19 I don’t think I can get help for it. Edit: It has went away on its own finally
doctor jo pls any advice my knee feels out of place and the pain switches from one knee too the other back & forth:(
Its 2:30 am can’t sleep pain is excruciating. Thankyou for you excercises!! It helped the blood flowing! I have much less pajn and i can sleep again!!
Hey doctor jo, another great video. Is there a limit on how many times a day I can do this. And should I be pain free before I try to run again. And also how long should it roughly take. Cheers. ��
Subscriber here �� any chance u can do a video of streches we can do after a long run ��
Hi Dr. Jo. Had a fracture back in 2000 just under my knee but close. I still feel pain even today when I gain weight or do any exercises or walking or when it gets cold. Any exercise I can do to heal it? I really love hiking but the pain I get is too much. M 34 years
Dr. Jo, would you recommend doing these exercises before or after a lower body workout? Or should I do them on my non-lower body workout days??
maam please tell me how we do prone lying exercise in obease patient??
Thank you sooooo much this really helped me with my stiff knee I been having for weeks��
Hi madam this was very very useful vedio… and my problem is that getting tail bone pain pls suggests some exercises..Thank you.
Hey doctor jo I need some help
I am a basketball player and I workout for about four hours everyday and recently my knee pain has gotten bad whenever I put pressure on it and jump but I’m not sure if it’s patellar tendinitis because when I touch it the pain is in my high shin…. any help is good I really need something
Hello from Estonia!
I have right that issue with patellar tendonitis,
i really hope these exercises will help,as im having this pain like over 3 months, cant run or jump or what so ever any exercises.always feel a pain in the knee.
But how long it usually takes to recover from patellar tendonitis? 6 months?
Thank you!
Hopefully this will help out my client! look good and make sense thanks very much for sharing x
I do knee stretch exercises but my knee pain is increasing.. kindly advise ☹️
I noticed my knee was swelling back in Nov. its gotten better b/c at first I couldn’t bend my knee at all. I have been working on it and using epson salt baths yet its not really improving much at this point. I will work on these exercises and see if it improves. Does feel a sense of relief a bit already!
i was skateboarding and i slammed my knee on the floor and it hurts really bad its on the side of my knee
My friend has knee cap pain going on a month especially when he does his butterfly pose during yoga class. I was wondering if my friend can move his knee cap to the left and right standing up since he said that be easier for him to do? Would standing up have the same affect of him moving his knee cap while sitting down? Please let me know what you think. Thanks in advance. Take care. God Bless.
Do you have any experience with Patellar Tendonitis with dancers? I’m in a beginning ballet class and I think a wrong jump landing gave me this condition (never had it before in 3 years of classes). I’ve been resting and working with my Pilates coach to fix some alignment and torsion in my knees and posture, but I’m wondering when I can go back to doing ballet class? It only hurts when I squat all the way down (grand plie) not half way (demi). Could I go back to class and just do demi’s and avoid jumping until its all the way better? My doctor is just a general family practitioner and can’t give great advice, and my insurance doesn’t cover PT. Thanks!
THANK YOU! I’LL LET YOU KNOW IF I CAN RIDE A BIKE NEXT MONTH. say a prayer. SMILE
My name is Jarrod and I’m a teenager I’ve had this issue for ages and thought it was nothing but it got worse after this video couple weeks later back to 100% thank you
I’ve had runners knee pain for just over a year, if I do this everyday for like 2-3 weeks will it help? And if so do I need to do it for longer?
Suffering with the pain in my knees so bad just done all these Exercises and feel relief already thank you so much ������
Wow, Dr Jo! Great effort by you to reply to so many comments. I’ve never seen anything like it on Youtube
Omg. I was surprised how quickly the soreness in my knees dissipated.
Usually it’s a struggle returning back to walking after my km runs, and I often fall asleep as soon as I get home. This was very effective and the results happened almost instaneously
My knee starts hurting after running, has been happening for years. What can help
I did those exercises and i feel like a relaxing sensation in my knee. Thank you very much. One question if i can, i have a pain like on the inner part of knee, on the kneecap, i ran 40km about 5 weeks ago, there the pain started, do you think the pain is only of pattelar tendonitis? i play soccer too.
Thank you,I can use all the help I can get and it helps… the back of my knee hurts and seems to want to lock on me… your stretches help!
This really relieved slot of pain thank you. I would like to know what caused it though. I was doing lots of star jumps and squats for a few weeks then one I slipped funny on some mud and it was shooting pain.
@AskDoctorJo
I used these stretches and my right patellar tendon stopped hurting but then my left tendon started showing symptoms can i get some tips
I am doing squat with weight in the gym, should i continue doing them because i really want to? And i often feel pain
Why does my kneecap move like yours? I don’t have any serious past injuries that I’m aware of.
Buy a printable worksheet with these Knee Stretches at: https://www.askdoctorjo.com/knee-pain-relief-stretches-worksheet
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How many times in a week these exercise can be done?I ve severe pain past 4 months in my knee especially knee cap.my X-ray shows normal.doc told me it’s may b muscle strain and recommend psycho therapy.hope it’s help me to get out of this terrible pain
good movie! im physical therapist and kneepain specialist.nice to meet you!
I do feel better today after doing these stretches. A lot less knee pain. Thank you.
Thanks for the video! How long can I expect runner’s knee to last, if I’m doing these exercises daily?
Hi doctor, I am from India and I have OA in the age of 35yrs. I want know can these exercises heals my knee…Plz reply I waiting for your answer.��
Thankyou for sharing, I’m desperate for some relief. Fingers crossed
Great! I have patelofemoral syndrome. What is the best cardio exercise machine? The eliptical? The upright bike or the recumbent bike?which places less strain on the knee? Thankkk you
I feel far too young to have such severe knee pain, but ��♀️. Stuck at home during this covid stuff, it’s been a real bummer. I didn’t want to go to a medical facility unnecessarily so looked stuff up here. I’m so glad I did! I would say after doing these stretches once, my knee felt 50% better. Three days later, I’m still doing the stretches and am 80% better. I so appreciate this.
My husband had some leg and knee pain and this video helped him with the stretches idea.
My only one nee was burning sensation and pain this exercise is helpful.
Can I do this exercise in knee joint effusion plzzzz reply me
Hello Doctor,
I had an acl surgery, after that my surgeon advised me complete bed rest for 6 weeks. Now i am having an issue of bending my knee.
What should I do??
Thanks
Hello, Doctor Jo! Question: if a person with left knee pain received a diagnosis of Lateral Patellar Compression Syndrome, does one take the other leg (right) on the journey? In other words, the prescription is at-home therapy for 4-6 weeks (16 exercises/stretches)….and just wondering if it’s common practice for ONLY the injured leg to go through the process OR both legs. Logic tells me both?
Hi dr. Jo the right side of my knee hurts after playing sports and I can not bend after sitting for an hour. What is the problem? And what stretching or exercises can I do. Thank you so much
I cannot thank you enough for your thorough and detailed video! I started following your stretching exercises, and I am virtually pain free. It’s an incredible transformation! I am 5 weeks post ACL reconstruction using my hamstring tendon and have been dealing with way greater than normal pain. I have been asking the physical therapists if maybe stretching more rather than focusing on painful extension and flexion exercises and squats would make more sense. My doc finally ordered me to stop PT for 2 weeks to get my pain level under control. Rather than doing nothing, I started doing your program plus foam rolling/lacrosse ball stretching my glutes and stretching my tight hip flexors with a stretch strap several times per day for the past 2 days with amazing results. Since my knee flexibility is limited, I cannot seem to keep my glute from cramping up. Any suggestions? Also, for your last move, I am unable to heel tap (maybe I have too much muscle weakness). Is a toe tap an ok substitute until I gain more strength?
Thank you. Trying this routine today. Had no idea all the other parts involved in the knee!
I don’t even have artharitis but I do have knee pain for sitting in the couch all day long and this really helps. Thank u
I’ve developed knee pain probably for the last month and personally I believe it was due to heavy squats 5×5 with possibly bad form or too much too soon and now I suffer knee pain when bending the knee but not while sitting or running only when I’m standing and bending at the knees, I’ve been doing glute strengthening exercises as a lot of the videos I watched where suggesting ITB syndrome but my pain is really around and at the top of the knee cap. Would you suggest it’s more runners knee and I’m doing the wrong strengthening exercises? Thanks.
Hello Dr. Jo,
Please tell me if you have Osteoarthritis in only one leg, do you still need to do stretches & exercise on both legs?
Great Video clip! Apologies for the intrusion, I would love your opinion. Have you heard about Dinanlinson Rocky Position Approach (Sure I saw it on Google)? It is an awesome one of a kind guide for learning how to fix chronic knee pain minus the hard work. Ive heard some incredible things about it and my GF at very last got astronomical results with it.
my knee pain started from doing lunges for 5 days. i immediately replaced lunges w other knee friendly exercises but it still hurts to sit, get up or walk up the stairs. i am looking forward to trying this to get rid of the pain
⭐⭐ 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!
Would I complete these exercises everyday or is it possible to overdo it?
Thanks for the Video! Forgive me for butting in, I am interested in your thoughts. Have you heard the talk about Dinanlinson Rocky Position Approach (erm, check it on google should be there)? It is a great exclusive product for learning how to fix chronic knee pain without the headache. Ive heard some unbelievable things about it and my old buddy Taylor at very last got astronomical results with it.
Appreciate Video! Forgive me for the intrusion, I am interested in your thoughts. Have you thought about Dinanlinson Rocky Position Approach (do a google search)? It is a great exclusive product for learning how to fix chronic knee pain minus the hard work. Ive heard some incredible things about it and my GF at last got amazing results with it.
Kudos for the Video clip! Sorry for the intrusion, I would appreciate your opinion. Have you tried Dinanlinson Rocky Position Approach (should be on google have a look)? It is a smashing one of a kind guide for learning how to fix chronic knee pain minus the hard work. Ive heard some extraordinary things about it and my friend Sam after a lifetime of fighting got excellent results with it.
I really love the way u explained. Which healed my stuck knee.where i couldnt move my leg was very painful.i seen many videos in youtube at last found urs. After 2 hours of struggling. With one of the exercise got healed. I really love you for posting the video. Which made me free.im very happy.��
Appreciate Video! Apologies for butting in, I am interested in your thoughts. Have you heard the talk about Dinanlinson Rocky Position Approach (search on google)? It is an awesome one of a kind guide for learning how to fix chronic knee pain without the normal expense. Ive heard some decent things about it and my buddy after a lifetime of fighting got great success with it.
Thanks Dr Jo, I love your approach with the leg strap. I can do this daily!
My knee hurts one is higher and I had it for a month and it hurts A LOT
I hurt my knee doing ballet and it feels like it really heavy to walk on it also it hurts so move around and straighten and bend it ��
My knee been hurting about a year but I will try this If I deosnt work out right what should I do
I was playing football and now it hurts and when I sit and get back up it makes this loud craving noise
It feels like my legs Brock and I can straighten it if I do it feels like a brick is on it
Hi. I have adductor tendonitis at distal insertion and quadricep tendonitis at patellar insertion. I was jogging 1.5 yrs ago and thats when it happened. Im a med student so I had to run around during my internship and didnt give it time to heal, plus im a vegetarian (could that also be a cause?) Anyway, now it has become chronic and has gone into degenerative phase from the inflammatory phase. How do I recover from this? Please help me, Im quite distressed.
hallo doctor i have a pain mt tow side of knee.what should i do?
Stay stretched, if pain is relieved by traction, might also be healing, takes time, crutches to get around
Great video content! Sorry for butting in, I would appreciate your initial thoughts. Have you considered Dinanlinson Rocky Position Approach (erm, check it on google should be there)? It is a smashing exclusive product for learning how to fix chronic knee pain minus the normal expense. Ive heard some extraordinary things about it and my friend got amazing results with it.
Excellent Video clip! Forgive me for the intrusion, I am interested in your thoughts. Have you heard the talk about Dinanlinson Rocky Position Approach (should be on google have a look)? It is a smashing one off guide for learning how to fix chronic knee pain minus the normal expense. Ive heard some decent things about it and my m8 at very last got amazing results with it.
Im do scooter on a scooter an my new an arm pains so much today how can I fix this while I am typing on ipad it keeps hurting aaahaahhhh
Lovely Video! Apologies for the intrusion, I would love your opinion. Have you heard about Dinanlinson Rocky Position Approach (erm, check it on google should be there)? It is a great one of a kind guide for learning how to fix chronic knee pain minus the normal expense. Ive heard some extraordinary things about it and my mate got great success with it.
I love her this is so helpful straight to the point and she has a unicorn dog!!! Stop it ������
Appreciate video content! Apologies for the intrusion, I am interested in your opinion. Have you tried Dinanlinson Rocky Position Approach (Have a quick look on google cant remember the place now)? It is an awesome one off guide for learning how to fix chronic knee pain without the hard work. Ive heard some super things about it and my old buddy Taylor got excellent success with it.
What if it hurts when I try to do those exercises tho..I mean that’s the reason I can’t extend it fully…it just hurts so idk if the exercises are gonna help cuz he said it should be pain free…
I hurt my knee by it twisting really far to the right and I fell to the ground when I was like 12, didn’t have pain for a couple years and now I’m 19 and it’s coming back hard. Help
Holy cow I’m a young skater/surfer and that first stretch is what I needed
I am 13 and my knee hurts so much when I wall, run or climb stairs. I am not overweight infact I am kinda skinny. Maybe because I don’t exercise much but when I do I put alot of pressure my legs
Why’s mark look like he’s doing something he doesn’t wanna do at the start lol
My knee has pain when I extend my knee a little quick and when walking upstairs. I feel it on the outer portions of my left knee and I’m not sure what it is. I play basketball and I’m not sure if that could have caused it
Both of my knees hurt. I think It was caused last week in gym class. I cannot walk up or down the stairs properly. Walking is a pain. I can’t straighten my leg without lots of pain. Im 15 and I feel like a 100 year old person
my left knee hurts when i bend it
i can’t exercise normally because of this
its hurting for a month now can someone help?
Hi jo I tried these whole
Watching I got immediate relief. That’s a ton. ��
Mark looks like he’s regretting the choices that brought him to this point.
I’ve had bad tendinitis for years (and I’m only 22 LOL) hardly anything helps… but this made me feel like I’ve got someone else’s healthy knee! How!? Thank you so much for this relief ��
Anyone else hurt the inside of the knee squating heavy. I can’t squat now. Anybody have any help or what they did!!!
Here bc my knee hurts and my leg cant totally straighten without feeling off. ;(
I hv a inflamed left knee and also a torn lig with a cist on it too I’m a �� but don’t no if I can go bk in the water �� any advice?
I bumped into like a wall and it put a dent in my knee and I can’t bend my kneecap do I need to see a doctor?
My knee has been hurting for a few months, it started hurting after I was practicing some flips outside. There was one time after I flipped and I hit my knee on the grass, but it didn’t hurt at all. It hurts when I walk, run, go upstairs, jump, etc. I got an X-ray and they saw nothing. Pls help
My knees have always been messed up idk but I was playing dodge ball and I did a hard jump and it messed it up
My knee is pointing outward a little. Do you think this is gonna help?
hi i am ismail khokher from pakistan my sister legs knee rounded so can you help?
Very informative video. i am also facing this problem but after geeting treatment from planet ayurveda i am completel fit.
Doc pls help me..i walked for too much distance and even climbed an hill after reaching home i felt a small pain.but it gradually increased, it was a tour..now iam feeling too much pain above the kneecap..pls help.
My knee doesn’t hurt while doing normal tasks, but if it bends a certain way the muscles/ligament/tendon behind my knee seems to pop and I have to slowly straighten my knee using my hands until I feel another pop. It’s very painful, and the same thing now seems to be occuring to the Achilles on the same leg. What does this sounds like to you? I find it odd that it doesn’t always hurt, only if my leg bends a certain way.
Should your knees pop a little bit when doing the first two stretches?
Great video content! Sorry for the intrusion, I am interested in your opinion. Have you heard the talk about Dinanlinson Rocky Position Approach (search on google)? It is an awesome one off product for learning how to fix chronic knee pain without the hard work. Ive heard some amazing things about it and my m8 after many years got amazing success with it.
Thank you for this. Should I do ALL of these as a routine? How many times per day?
Hi. Love the videos so far. Looking for a relief for tendon pain from thumb to elbow, due to holding new born a lot.
I landed on my knee wrong at basketball hopefully it’s healed so that I can play tomorrow
I’m here cuz I climbed a mountain a week ago and my knees are killing me
Hi doctor Jo, one quick question, does patellar tendinitis ever go away? I thought it healed a couple of months ago but now my knees are starting to hurt again
i’ve been complaining about my right knee hurting for YEARS and i’ve only gotten a x-ray i think it’s something in my nerves idk ��
Where can I get that ball? What is the circumference? Thank you.
Webster’s dictionary defines ‘da real mvp’ as ”Dr Jo”, this has baffled historians for some time.
Nice, the second exercise is a modified version of a TKE (terminal knee extension). Your knee is the train and your upper and lower leg is the tracks, unless car wreck type accident, its the tracks not the train.