Table of Contents:
Knee Arthritis Stretches & Exercises Ask Doctor Jo
Video taken from the channel: AskDoctorJo
Knee Pain Relief Exercises & Stretches Ask Doctor Jo
Video taken from the channel: AskDoctorJo
Knee Pain Relief Stretches – 5 Minute Real Time Routine
Video taken from the channel: AskDoctorJo
10 Best Knee Stretches for Knee Pain Relief – Ask Doctor Jo
Video taken from the channel: AskDoctorJo
10 Best Knee Pain Exercises Ever Created (Stretches & Strengthening)
Video taken from the channel: Bob & Brad
7 Stiff Knee Stretches Ask Doctor Jo
Video taken from the channel: AskDoctorJo
Knee Pain Stretches & Exercises Ask Doctor Jo
Video taken from the channel: AskDoctorJo
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.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.This stretch is an easy way to open up the hips: Kneel on one knee.
Place the opposite foot flat in front of you, front thigh parallel to the floor. Lean forward, stretching your hip toward the floor. Tighten your butt; this will allow you to stretch your hip flexor even more.
Reach up with the arm.Keeping your left leg straight out in front of you, place your straight right leg up on door jam, keeping a small bend in your right knee. Inch your way forward for a deeper stretch or back if you.To stretch the soleus muscle, do the same stretch as above, but bend the left knee slightly to isolate the soleus muscle during the stretch. Repeat both stretches 3 times on each leg, holding for 10 to 20 seconds each.
As a general rule, do not hold the breath while.More Specific: Lie on your back and lift your leg up so your hip is bent 90°. Then, keeping your hip still, raise your foot and straighten your knee as much as you can. A woman should be able to get her knee within 20° of fully straight, and a man within 30°.How to Relieve Knee Pain: The Full Treatment Plan.
While the most optimistic approach would include every single stretch every single day and all exercises five times each week, time is limited and sometimes it just isn’t pragmatic or even possible to spend 2 to 3 hours every day stretching.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.Link your hands behind your thigh, not your knee, and straighten your leg.
Pull your straight leg back toward your head until you feel the stretch. Hold for 30 to 60 seconds, then slowly bend.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.
Stretches for the Knee Ilitotibial Band Stretch. Stand upright. Cross your right leg behind your left.
Lean to the left until you feel a Quadricep Stretch. While standing, hold onto a countertop or chair back to assist in balance. Bend your knee back by Hamstring Stretch. Sit on the floor with.This stretch will also help loosen up the quads and take tension off the knees and hips: Kneel on one knee with the opposite foot flat in front of you.
Grab your back foot and pull it in toward your butt. Switch sides and repeat. 7. Side Lunge. This stretch works the adductors, the muscles on the inside of your thighs that help stabilize your hips.Knee Stretching exercises the muscles for strength is an essential part of preventing injury.
Stretches build muscle to help support the knee and also tighten the muscles and make them flexible. It increases the blood flow to your knee muscles and improves the performance in.The Standing Quad Stretch is an ideal way to stretch your quadriceps, vastus lateralis, vastus intermedius, vastus medialis, and vastus lateralis to improve your knee’s flexibility.
People who enjoy cycling, yoga, and running often opt for this easy-to-perform exercise.Pulled or sore hamstrings are common among runners, but you can sidestep injury with this preventive stretches: Stand up or lie on your back.
List of related literature:
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from Martial Arts For Dummies | |
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from Obstetric and Gynecologic Care in Physical Therapy | |
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from Bending the Aging Curve: The Complete Exercise Guide for Older Adults | |
from a standing position, move one leg forward until the knee of the forward leg is directly over the ankle.Your other knee should be resting on the floor. | |
from Hockey For Dummies | |
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from Sports & Exercise Massage E-Book: Comprehensive Care in Athletics, Fitness, & Rehabilitation | |
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from The Birth Partner: Everything You Need to Know to Help a Woman Through Childbirth | |
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from Stretching Anatomy | |
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from From XL to XS: A fitness guru’s guide to changing your body | |
| |
from Instructing Hatha Yoga: A Guide for Teachers and Students | |
| |
from Muscle Medicine: The Revolutionary Approach to Maintaining, Strengthening, and Repairing Your Muscles and Joints |
396 comments
I just got accident with both leg are broken.. Luckily my left leg is already cure where only my thumb toe are broken… Mbut my right leg.. With is the knee.. Have a serious problem.. My patella tendon are broken.. So, i already having an operation on my knee.. Sadly.. My knee cannot bend like usual.. Do you have any tips how to bend my knee.. Now, i only manage to bend my knee until around 85 to 90°..
Hi dr jo, as always your vidio is very good self explanatory…
I have another question
If somebody who is overweight shall use knee cap while using stairs or walking?.. Just for safe side to lessen the tension on knee… alThough knee cap gives you good holding and positioning to knee at the same time it also slow down the blood circulation at that area…
So for such person what is the good option to avoid wear and tear..
Thanks, this is helpful. So I’m obese, working with my doctor to lose weight fast (1.5 2.0 lbs/wk), and my routine is 5×5 strength training twice a week, with walking the other 4 5 days a week. I have the “crunch” you describe in my left knee, and definitely some OA. I find the activity is helping overall in the long run, but in the short term, my knee gets grumpy, including last night when I tweaked the ligament on the side of my knee (median ligament?). Rest, ice, etc. have helped. DO YOU think that if I do this routine before my walks, and more importantly before I do my 5 sets of 5 squats that they’ll help prevent knee stiffness and pain? I use wraps would a compression sleeve be better? Don’t think I need a brace yet… Thanks! So glad I found your channel! I subscribed.
my knee both pain & i con’t wolking regularly i need your consultant.
Thank you, Dr. Jo. Your videos have helped me so much with little nuggets of info not found elsewhere
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
Its surprising how people have not heard of naturekindness .com Many of my friends have had a good result using them. Also, they used to do cardio 3 times a week + a good diet.
Purchase a printable worksheet with the knee stretches in this video here: https://www.askdoctorjo.com/purchase-knee-stretches-worksheet
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You guys are great. I’m in physical therapy now and you are more helpful.
I am grateful for your videos
5:58 that’s definitely the one that I feel like has been helping me the most!
It hurts when I climb downstairs right behind the knee cap. Walking is fine, are these exercises good for that.
Holy hell, the IT band stretch destroyed me. I never knew there was anything wrong with those muscles! I’ve recently been experiencing popping and knee cap pain so I figured I’d give this video a shot. What do you recommend if certain stretches are so painful you can hardly do them, like how can I work up to doing them? Thanks
Love ALL your exercises Jo I am 66 & have lots of arthritis, joint pain, lower back pain, etc. I love to walk on my treadmill every day for at least 30 min but sometimes my pain is too much to even do that Your exercises have really helped me out thanks so much
Buy a printable worksheet with the Knee Pain Stretches & Exercises in this video here: https://www.askdoctorjo.com/purchase-5-knee-stretches-worksheet
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I’f you see this now can you explain if someone the age of 13 can get the arthritis
Should your knees pop a little bit when doing the first two stretches?
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.
Please doctor Joe am doing this exercise but I have pains in my thigh seriously
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.
I locked my knee when i was doing a plank and when ever i bend it, it’s a painful pop! If you were to put your hand on the outside of my knee and i were to bend it back and forth you could feel something moving back and forth. The doctors can’t figure it out but i was wondering if you had any ideas on what might of happened or certain stretches i can do to get me back to where i was?
Thank you so much for this! I keep feeling my knees weaken after runs, and these exercises will hopefully do the trick:)
I have developed a stiff knee as results of squatting and stretching enough. Been resting and stretching a little but stiff not much progression.
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?
Hello dr..can you please tell me for how long i have to do each streching..time duration how many sets nd how many repitition of each strech
thank u so much 4 this video, ive been doing this stretch for years and it works perfectly
Exercise on stroke. L Knee week hip also. I have been watching your video on starching. Very helpful. Thanks
My father has recently started suffering from knee pain. This tutorial is verry useful, thank you!
Buy a printable worksheet with the Knee Pain Relief Exercises & Stretches in this video here: https://www.askdoctorjo.com/purchase-knee-pain-worksheet
Purchase a For-Knees knee sleeve here: https://amzn.to/2HeGrR0 (affiliate link)
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घुटनो का दर्द,कमर दर्द,जोडो का दर्द व सायटिका का देशी दवाई द्वारा गारन्टिड ईलाज हेतु निसंकोच सम्पर्क करे,{{पैसे आराम लगने के बाद दे}}_वैध्य राजकुमार गुप्ता 8923652712 जड से खत्म गारन्टी से..मात्र एक सप्ताह मे फर्क देखे…कृप्या एक बार सम्पर्क जरूर करके देखे.(रजि०) धन्यावाद। 10 वर्षो का अनुभव। पैसे आराम लगने के बाद _100% विश्वसनीय।
I do knee stretch exercises but my knee pain is increasing.. kindly advise ☹️
Are all of these good for runner’s knee, where the knee is literally tracking the wrong way?
Bro when I pressed easy in my ankle my ankle popped off and now I am good my ankle pain is gone thanks
Hey doctor jo, I’ve been feeling pain in my right knee recently (especially when it’s in full flexion) and my physiotherapist said that it was because my quads are very tight and that they’re pulling up on my patella too hard. I’m a pretty flexible guy so I don’t see how that could be the main problem, but what’s your two cents on it? Thanks!
I’m 13 and have such terrible knees I can barely get up the normal stairs in my house. Can someone help me. How do I strengthen my knee
First time doing your exercises this morning and my knees feels better already I thank you
when i do the first exercise i fell a little snap each time.is that normal?
Hi there do you have the link where you got that knee sleeve from?
this has helped so much thank you!! my knee is starting to feel out of place and its hard to keep my leg straight
Dear Dr.jo
knee pain and exercises took time from me 3 lectures in university. you dimostrated it in 7 minuts.
like usual you are Amazing.
thanks a lot,,,,
When ever I bend my knees they always seem to pop out but it doesn’t hurt it just feels weird what can I do to fix that or should I be worried about it
Awesome informative videos. Thanks I’m finding your videos very useful for my current knee pain situation. Keep it up take care keep well Mario from Malta EU
I started developing knee pain towards my left knee at the beginning of October after playing too much Dance Dance Revolution(weird to explain it Lol). I am 25 currently and use to play a lot when I was younger and now got back into it this year after a 3 year break of not playing. I usually play about 4 times a month but recently a lot more than usual. My sessions are roughly 6 hours with little breaks here and there. Early December is when the pain got a little worse. Went to the doctors for a check up and got x-rays done on my left knee. Doctor told me it was fluid build-up and told me to take 2 weeks off.(which is rough for me to be honest because I am addicted to the game) Also started noticing that when I squat my knee gives out a crunching noise and a slight pop, but it isn’t loud. I just saw this video today and will start doing these stretches. Any other recommendations for me?
I just asked my running group about a pain on the outside of the knee and was told to do quad stretches. I like the calf, hamstring, quad stretch wholistic program.
Hello there i have tier 1 meniscus problem. This exercises are gonna help?
Left when once he started pushing on his knee cap…too cringy
this was like magic?? my knee feels completely different doing these exercises my usual ones. i’ll definitely be coming back here! thanks so much:)
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
I’m just starting to stretch the quads…..but I notice that sometimes the muscle clenches up…..like a cramp. I have to loosen….wait a few seconds…..then reapply the stretch. This can happen multiple times. Unusual?
When I sit on bed with my relax fully. After that I am feeling pain in nearly the joint of leg and hip. Or under butt’s. From last 3 to 4 months. Please help mam
Hi Dr. Jo, thanks for the awesome videos. I guess these exercises or stretches are good before any sports, not just to relief knee pain?
How many sets do we do for these exercises? You didn’t mention the number sets after the exercise that involves the towel.
My Godness,May i have a question,How many doggy do you have?
Please help madam…which exercise for complete tear of ACL without surgery?
I can’t move my kneecap front and back only left and right is that normal?
As usual with you Mlle Jo,, everything is perfect and interesting to see and listen to. Bye, gente dame!
So entertaining! And the exercises have been really helpful!:)
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!
Should one do these every other day, once everyday, or multiple times a day? Thanks Dr Joe!
Great exercise for my knees. I’m relatively limber, so have been doing some yoga asanas for balance and flexibility, just have to compensate for the Rt. knee and some cannot do at all. But your PT stretches are perfect for my chronically painful post surgery Rt. knee. So glad I found you. THanks
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!
Hi. I have a daughter who walks assisted with a walker, she started not having her legs straight completely is there any exercise to make her straight her leg. Thanks for all this videos.
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?
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!!!
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
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
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.
Throw an “eh” after everything they say. They sound like the guys from Strange Brew. Lol
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.
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.
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
Its surprising how people have not heard of naturekindness .com Many of my friends have had a good result using them. Also, they used to do cardio 3 times a week + a good diet.
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?
I’ve had knee pain on and off for some time since twisting my knee. MRI was all clear and I’m suspecting it might be muscles pulling on the knee since I tend to sit a lot. The pain is usually on the inside bottom of the knee cap; which muscles should I be concentrating on stretching and are there exercises I can do to strengthen them since I know tightness is often caused by weakness. Thank you.
How to get rid of finger soiling and finger pain? And I also have arthritis.
Never knew I needed norm MacDonald to coach me through some knee rehab, buy thank God I figured it out!
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!
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.
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
Dr.jo Greetings of the day.i am keenly following your videos. They are educative and inspiring.
I am 45 years old and having pain in both the knees. I am not obase and overweight person.but I am not able to sit on the floor and not able to stand on my own(even in the chair). what can I do mam.suggest me please.
I cycled almost everyday for 6 months and my knees started to hurt I just cycled through it, in hindsight that was definitely not a positive thing to do, quite stupid actually. They eventually cracked under the pressure (not literally). I couldn’t bend them for 2 months and into the 3rd month now they are still tight and are sore when I climb stairs or even walk sometimes. I am 18, so very young to have this sort of pain and I don’t think I will ever be able to cycle again. It is my favourite hobby and now I cannot even cycle 20 meters.
I’m suffering from knee pain. Thank you for sharing the information.
Hi doctor Jo, Thanks for the videos, but I am looking for hyper knee extension, how correct it. Thanks.
I’ve never tried the patella mobs stretch before and I felt suuuuch relief after trying it the first emotional release I’ve had from a lower body stretch in a long time, plus plain old physical comfort. Thank you!
My husband had some leg and knee pain and this video helped him with the stretches idea.
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
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 have no injuries that I am aware of. This just started out of the blue since the end of May. If I stand straight up and try to bend my left knee/ leg I am limited how far I can do that cause the hamstring back of knee is so tight and painful. For one week now I’ve been doing ice heat anti inflammatories and it feels the same
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!
I got a dead leg and now I am experiencing knee stiffness could these be linked and what would u recommend to do?
Had acute knee pain going up and down the stairs 8 weeks post hip resurfacing and I did this routine once and right away the pain went away. Quads, IT, hams were tight and this did the trick. Thank you!!!
Dr jo I find your videos very helpful
I am 19 years old and I am a beginner in the gym
I have two questions the first one is my trainer says that I have tight chest muscles so do you know what might be the causes
And when I was training both my ears got clogged for about 30 seconds is that normal
Thank you in advance
dr i have burning sensation sometime on my last small foot toe. is it neuropathy. i am heart and diabetes patient from pakistan. kindly suggest some treatment.
Hey Doctor please let me know how can I get back my hyper extension of knee after ACL and meniscus repair surgery.
Thank you
Superb Jo, great explanation plus all of those stretches are great for cyclists.:-)
Hey Dr Jo. Great video.
Do you recommend 30 seconds three times, for the stretches?
Hi. When i do IT band stretch and hamstring/calf stretch i feel pain in hip joint. What is the reason? Tq for ur good video and god bless u
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.
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?
This helped so much with my recovery thank you so much thank you
My height 164cm
My age 24
How to extend my height
Posibble or not
Dr Jo love this athlete my whole life this is awesome reinforcement been in over 100 oly weightlifting meets thx a ton
I’m only 12 but I play basketball for a travel league and I have been feeling pain in my knee for a while you think you can tell me what it would be?
needs clarification as to where the viewer needs help. This could really hurt someone
Hi.Doc
Old pateller stiffness can be imobiles with the physiotherapy if yes please advices
Is it safe to do the 1st exercise that is moving the knee cap after acl surgery??
My left knee the bottom part hurt because I jump so hard playing basketball and I’m trying to see how I can stretch it, help please?
I love her this is so helpful straight to the point and she has a unicorn dog!!! Stop it
Hiii
Ranjana here I see your all videos, I appreciate, you explain very nicely.
I am yoga instructor & teach classical kathak dance. I take lots of work with my legs
Can I have problems with my knees in future. Kindly reply
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.
The last step you did. I am
Unable to do it at all do you know why I am
Unable to do it? And can I directly talk to you via email
I was forcing a lotus pose few weeks ago, I did it but my knees and hips really hurt now, never had knee pain in my life, I messed it up. Can I fix it?
Hi Doctor Jo! I been getting mild knee pain from doing basic exercising (1 hour, 3x a week) and daily walking. How often do you recommend doing those knee stretches and exercises? Thanks!
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?
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
I realized from this video that I’ve been stretching wrong my entire life. I would always tense up the leg, even with a strap. Letting my leg hang relaxed and using the band to get into the IT band and especially the hamstrings is just night and day. Thank you for making these
Thank you sooooo much this really helped me with my stiff knee I been having for weeks
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
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.
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?
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.
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
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.
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
Remi is a beautiful unicorn! Give him a kiss for me! Thank you so much for including seated chair exercises, I love them!
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?
So the muscle tissue above the knee looks and feels bloated and when I stretch my quads I feel pain in that tissue like it will pop or explode…what type of problem can I have? I am still able to do my squats and lunges, walk, stand, and cycle without a problem. This problem started 3 weeks ago. Also, on the back of the other leg where the crease line is behind the knee i feel a jab when I walk and it feels like it is between the epidermis and tendon…sound like something you can name? This started a week ago. BTW, I have arthritis and I have not seen a doctor about it yet. The arthritis manifested itself 4 years ago. So far the arthritis is in my shoulder, elbow, and, finger joints…with large nodules on my first finger joints…what type of arthritis is that?
great video.unfortunately,my thigh is larger than a medium.do you recommend a different brand of brace that might be a little bigger?
My friend uses naturekindness .com along with daily workout. Remarkable changes to his weight. He looks so good now.
Stretches are amazing yo I could only walk with one leg before the stretches and after my knee felt good as new
I don’t know what to do with my sister she had a knee surgery which worsened her level of pain in her knee… and she refuses therapy because it worsens her pain and everytime I encourage her to workout her knee she refuses as if everything is hopeless.
She’s gained a lot of weight because she does nothing active. I encourage her to workout but it’s like she can’t get a job bc her knee hurts to bad she can’t workout because her knee hurts too bad… I don’t want her to be like this the rest of her life and use pain as an excuse to give up.
It freaks me out when I’m moving my knee caps… I can almost faint T_T
Please work on the audio. I have my laptop volume almost completely blasting, and can barely hear both of you. Thank you
Can i do these excersise’s after a MPFL tear and patella dislocation? Is it safe?
The pain just went away bit by bit…wonderful. Thank you Dr Jo!!
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?
Super helpful stretches that weren’t painful on my knee! Really looking forward to this road to recovery
THANK YOU,HAD MY MYNISKIS FIXED NOW BONE ON BONE. DR SAID I NEED KNEE REPLACEMENT. I WILL NOT.
BUT PAIN EVERY WALK WITH MY DOG.
THANKS HOPE THESE HELP. JUST STARTED.OXXO
Dear Bob & Brad. Thanks a lot for these exercises. I also have osteoarthritis in my knees. And one knee in morning points higher than the other. I want my 2 knees flat on the floor in morning. How can i improve my knee flexibility and can you give more info about this joint problem in the knees and how to solve it with exercise, the right food or supplements?
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!!!
You guys are adorable and make learning about flexibility very enjoyable!
Okay what if (second technique with arrows on the knee) your kneecap literally will NOT even move?
Amazing the first exercise relieved my aching knee and I am going to buy that exercise ball and that belt to be able do other exercise. God bless u both
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.
Brad i s cool plus good looking l like this guy, bob very cool too, both cute!
Thank yoy for sharing yr knowledge. Doc.
It’s Really helping me.
Like exercises, great but one quick question for thigh muscles front back n sides what r the best ones..can pl suggest some.
Dear doctor I am an old man age 67 having osteoarthritis + spinal muscle spasms. Actually I have been an average kind of athlete 10 years back. Earlier I started spinal muscle spasms. I used to drink lesser water for my body needs. I took no water during or after exercise. And one day my left knee was got stiff which I learnt later ‘locked’. This later on turned out osteoarthritis and then right one also was like left. Now I am living with pains, neck, shoulders wrists ankles, knees and thighs muscles. I am now luckily watching you and trying to follow you, inn shaa Allah (by the grace of God).
Couldn’t barely sleep last night because the pain in my knee, I tried like the first 4 and its gone. Thanks
Hi,
I have a swelling in knee. Checked with doctor and he said that no issues with ligament but there is a swelling around the knee. I have been asked to take rest for 3 weeks but still swelling not reduced. Could you pls suggest some excercise for this.
Hello I am 48 yrs female having cracking sound and sone times pain too in my left knee can I do these exercises.I do take milk and have calcium deficiency too.
Plz guide.
Thanks
Thanks for these. I’ll try and do them more often to help with my knee. Although, I get so squeamish when I have to ‘move’ my knee cap!
Thankyou for sharing, I’m desperate for some relief. Fingers crossed
Im 17 and ive been having knee pain since i was about 12 and its just getting worst and stiffer.
Thanks Dr Jo, I love your approach with the leg strap. I can do this daily!
I am 8 weeks out from a partial hip replacement resulting from a fall & tear. Pain in the knee on my affected side is making me skip my exercises. Any suggestions?
Is there a way to REVERSE some slight OSTEOARTHRITIS in one knee from a 7 hr. bike ride for which I was not prepared?
My knee is inflamed and feels hot in the knee. Can you please recommend an exercise please
Thank you Doctor Jo
Some of your exercises worked for my knee pain. Thank you for explaining the muscle system too. I now have a better understanding about it
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
Hi doc I am suffering from knee pain my knee is swollen what can do I am a teenager i can not run with freely please tell me
My Knee and ankle sprain before 3 months but till now I cant move my body well with my knee and knee I need your advice what to eat and how to exercise
Hey, Dr. Jo. Thanks for the video. Really helped alleviate knee pain. I think the main contributor has been tight hamstrings/IT Bands. You’re the best!
hey there, why “pressure on, pressure off’ and not continuous stretch for 20-40 seconds? and why use a strap as appose to an elastic band? -THANK U
I can’t believe they omitted the gluteus muscles. The tie in with the hamstrings is critical for muscle balance
How many times should I do this it helped alot but I have a feeling the discomfort will come back.
That part he is pushing i dont have that. Not sure if I ever did, but it has been gone for about 35/40 years.
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
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’m 68, healthy, and can move around pretty easily and I climb a 1 story set of stairs easily several times a day. But know I need to strengthen my knees & legs in other ways for sure! I see that many of these exercises will be easy enough to perform and I am going to do them. Thanks!
Last stretch helped me a lot thank you. I just have to be consistent with stretching after my work out
I added the straight leg raise to my routine a few weeks ago to strengthen my quads with the goal of eventually doing squats. It helped a lot and now I have added squats to my sessions. Thank you gentlemen for your great advice!
Thank you for posting this this routine is making a huge difference in my bilateral knee pain. Trumps the physio routine I received from the Dr.
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)
Thank you Dr Jo, had a horribly painful muscle deep in the leg running from my hip to my knee. Tried the exercise and it works, thank you xxxxx
I play basketball Iam 12 and my both knees havr hurt really bad for a month and i cant play basketball properly
I have left knee joint pain.. swelling also.. which exercise I will do
Looking for more Knee Pain Stretches & Exercises? Check these out: https://www.youtube.com/watch?v=aqkndmrDoCw&index=12&list=PLPS8D21t0eO8bRyNBvm5NULZeCKPsnP3Q
Senior i am one request to you.i watch your video for my knee pain.In the last if you repeat according to numbers as1,2,3,like that.Then it is easy to remember.with thanks.
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.
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
Thank you so much! I was having inner knee and low back pain on my left side. I felt immediate relief after doing these excercises.
I had some reservations about using these stretches for tight knees but unicorn dog sold me
I dont have any straps so I used a pair of yoga pants and it still helped! thanks!
My knee pain has recently started and its mild.
Right now I’m very active and exercise on a daily basis but lately this knee problem is messing with my head so i wanted to know can be done to relieve the pain in my right leg.
I Dm’d you on instagram. Awaiting your response ma’am
I have great days and I have not so good days. This really helps to make those not so good days better
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?
How long should I hold each stretch and how many times daily should I do each one of them?
Hello Bob & Brad, I just found your youtube site and seeing what you can offer me to relieve the pain I have in both knees. I have arthritis in both knees and injury to both left & right shoulders. I just turned 62 and trying to figure out how to exercise without hurting myself (Too much). I am also overweight I should be around 180, but sit at 250, so I would love to lose the weight as well. I have subscribed and ticked the Bell, for more information that can help me… Stay Safe…
To Bob and Brad or anyone else who may know the answer: is it better to do these BEFORE or AFTER regular exercises (i.e. cardio, weights,etc. )? Thanks.
Very helpful!
Now I’m remembering some of these from PT after my knee surgery a few years ago. I can’t afford PT right now so your channel is saving me so much pain!
Thank you so much! I appreciate you
My knee hurts so much when I bend it like pressure at all on it when I go to like sit down with like my legs underneath methat’s very painful and if I squat I cannot put any pressure on that need to get back up and that’s if I’m able to squat that dated some days it’s too painful for me to bend it
Hello dr. I have flat foot and my right foot got injured couple od years back, recently i started jogging and some excercising but suddenly my right knee started paining while doing squat.(specially while getting up)… what do you suggest?
Dr. Jo: Your a lifesaver, thankyou for the insight. Love the dogs.
Well I did only the first exercise and stopped it as I felt that I had a fall and the pain wont go as it was there since 2/3months but I returned as it worked for me thank you so much and trust me I was totally frustrated with the pain so I came here and I am glad I did so,sorry my story was quite long but I had to as it worked really grateful.
Thank you so very much for your expertise, and most importantly, for the manner in which you explain these exercises. You help us to understand the mechanics of our muscles and tendons, which gives us the incentive to do them! You’re a great teacher!
I was diagnosed with over-toned pelvic/groin/upper thigh muscles because apparently I strenuously contract them when anxious, especially on the right side. My right knee has been sore and painful due to this. Last night I did the inner thigh stretches you demonstrated and the pain was relieved immediately! Amazing! I know the pain will pop right back and that I must do them daily to keep it away. Once again, thank you so very much Dr. Jo!
if i have no cartilage on my knee iz this exersise helping or not? thank you.
Why my only right knee hurts when I’m sitting more then 15 minutes with crosed legs please help me mam..
How many sets and reps, and how long do I hold each stretch for?
why my left knee cap crunch when i moved it up and down SOS, would never have known it crunched unless I watched this video to expand my stretching exercises
Hi Dr Jo. I cannot sit on the floor like you do. have to dig my heels into floor and tense quads just to keep from falling backwards. Also my lower back feels strained. Any ideas? Thanks
I never thought for a second in life that I would search for this video at the age of 20 #I can’t imagine my life at old age
Wow, Dr. Jo, I really need this video to help me with my very tight muscles.
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
This is amazing thank you! Sadly I can’t do any lunges or go down on my knees:/
Hi, i have back and knee pain because I am obese, please tell me exercise that can help loosing weight without any pain in knee and back.
Hi Dr Jo,
I have a quad strained and have been on PT for the last three months and I’m improving a lot. Do you recommend your 10 stretches in my case?
Any other advise that you can provide me, I would appreciate very much. I’ll have only two more weeks of PT. Thanks a lot!!
i love your videos, very helpful and easy for anyone to understand. I’m going to college to become a Physical Therapist. I like that you educated and help others who may not know why they are in pain.
Can you do these in a bed. I’m unable to get on floor do to osteoarthritis.?
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
My knee pain/discomfort is bothersome when I wear pants with fabric that lack stretch in the vertical direction or leggings that are too tight or less soft even with 4-way stretch fabric. Do you mind telling me what this could mean in terms which muscles are particularly tight in my case based on these observations? The quad I guess is one of them?
Thank you. What is the purpose of a pool noodle? Thank you so much. I have had some knee pain only in one knee.
When I stretch my knee caps, and push from my thigh toward my shin, there is a crackling when I move my knee cap. It doesn’t hurt but it sure feels nasty. What is that?
I walk all the time probably averaging 15 mile week days and 14 mile week ends on a good week and probably 12 mile week days and 9 mile weekends and never stretch number 5 i could barley do and it is hard but my knees feel amazing THANK YOU
Whats the muscle between the hip flexor and the quad on the inner part of the knee. What causes pain right there?
Hi, I have knee pain from doing too much of balance training for my twisted ankle rehab and some muscles connecting to the knee are painful when I press on them. Most of them I found good stretches on your channel but I also have pain on my leg muscle or tendon that attach to the inside ankle of my feet. How can I relieve pain there and stretch it?
I over extended my knee while running to first base and my knee has been sore for a couple of days, I’m glad I found this
Hello, i’ve had fluid on my knee because of an injury and now that it is gone, i do excercises to strengthen the muscles around it but it still seems to be a bit stiff. Are these stretches good for my case? Thanks in advance.
Is it best to put weight on heels or balls of feet in general (walking and doing these exercises)?
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
I hurt my knee when I was 13 now I’m 16 almost 17, i fall by playing soccer
That was incredible! I am starting to train for an A.T. section hike next year and I’ve gone from being relatively sedentary to fairly active pretty suddenly. I have noticed some relatively intense pain in my right knee after even mild work, and when I started this series of stretches and you mentioned the crunching in the knee (and here is my right knee crunching away) my mind was blown. This video has been very helpful in helping me plan my physical prep routine for my hike. THANK YOU!!!
Haven’t tried these yet but i have a damaged knee which i can barely walk on there is so much pain in there will these exercises work for me ive been like this for thr last 3 months
I feel instant and intense pain when i do the quad strech with strap it even worse than anything else, why is that? Do i omit it? ☺️
Could these exercises help in shin pain or is there some other exercise for it
Doc plz upload videos regarding rehabilitation programs after ACL reconstruction surgery
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 get muscle cramps on my hamstring when I do those stretches. Any idea of the reason?
I have no idea what I’ve done with my knee! it just started hurting one day. I’m starting to think the weird ways I used to sit in school and now at work (desk job) are catching up to me. I like to sit with one leg under me, both under me, or criss crossed legs, but now any of those seated positions are very painful for my right knee. I will be trying these stretches, among others, and hopefully I can get my pain sorted out and begin a habit of sitting correctly
Thank you for your videos, they are excellent. I just turned 60 and this is the best way that I can continue to take care of myself.
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 doc. On June 2nd of 2018 I snapped my femur and broke my growth plate resulting in me having a rod and plate with screws in my leg. My leg is for the most part healed but it gives me so many problems. It’s numb on the right side of my knee and my knee is still kinda enlarged I have constant sharp pains in my femur on the right side of my leg and I have constant pain in my knee as well. My knee doesn’t have full mobility just yet it almost does but it won’t bend any further. Anyways i just wanted to ask would these exercises help my issues or is there anything else I can do? I’m kinda panicking because I don’t want to live like this with the constant pain in my leg and I don’t know what to do please respond!!
Thank you guys so much! I’m a runner and been having knee pain for months! Gave the knee cap adjustments a try going up and down and I can feel the instant relief. Literally walked around my bed and the pain was gone! Thanks! God bless!
Can anyone help?
I’ve got inner knee pain, mostly only after playing sports with my friends. It only hurts after I play, and the pain can be present for a day or more days depending on how much I run and jump. It’s not something too bad, while not bending my knee I’m fine, it just hurts when I’m going upstairs or bending my leg, what should I do, it’s been like that for months
Hye doctor jo i am suffering from knee lock problem please please help me suggest me any exercise please please help me
Dr please help me i am having Chondromalacia patelar
Plz help
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?
My left knee started to hurt a LOT after running 12 miles a week before a half marathon, I was so afraid I had an injury after running fast on hills and was already thinking I wouldn’t be able to participate on the race because it was hurting so much even when walking. I did the stretching as suggested (along with Ibuprofen) and the next day the pain was gone! Now I’m doing this every day and I am so glad I found i. Thanks Dr Jo!
Doctor Jo, I’m so glad I came across your video. I was looking for help with an explanation of what muscles get stretched.
I need knee replacement surgery but it won’t happen till next summer because of other surgeries that take priority.
Thank you so much for not just saying do this and do that without an explanation. It gives me a reason to not get slack
on doing these stretches to reduce pain as I am on my feet most of the day at work…
Thank you very, very much! you are Awesome!
Had a pretty serious knee injury last season for football and I’m trying to strengthen it but the problem is the official diagnosis was inconclusive and all I was told was ur back in to weeks but now that I’m outta szn and not working out as much it’s starting to hurt and I need to strengthen it before next szn
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”
hai doc jo, my right knee can not bend when doing side lunge stretches.. its so painful.. its my runner in bad condition?
I can’t get up from the floor, can you tell me some exercises for the same
Hi, a year back while playing cricket my ankle and knee got twisted and i had faced knee pain for a quite long time, but now whenever i bend my knee i can clearly hear a bursting sound and during night times i feel my left knee is heavy and when i bend it burst sound is audible as if the bones are cracking and sometimes i feel somewhat dull pain in my left knee, can you pls reply me whether this exercise helps in resolving this…
Please make a video on how to reduce knee pain after pcl surgery 9 months old
The strengthening exercises are really helpful and as were your demonstrations of each
Hey Dr. Jo, any stretches you can recommend for someone who messed his knee up playing basketball six months ago? It was swollen for a couple of months, now it’s just sore whenever I sit with it at certain angles (including 90 degrees). Any stretches that’d help with this?
Question for you guys: If I am incorporating another senior aerobic and also floor routine, say 3 times per week, how often should I perform the exercises on this video? Can I alternate days and still gain effectiveness? Please advise-thank you!
Would be helpful if you have shorts or gym trousers so one can see the leg shape and knees better. The loose office trousers makes it difficult to see what exactly the legs are supposed to do
Hi Dr. Jo! Should these exercises be done daily? For instance, the squats. Thank You.
Funny this was in recommendations today…my knees were killing me today.
Brilliant Dr:)))) My knees pain is gone:))) thank you but when I try to jump I’m feeling horrible horrible pain please advise???
Mem what about d quadrucep exercise only these exercise s effective fr quadricep as u hve shwn..
Great helpful explanations you’ve given me a few more ideas to add to my daily OA knee routine
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?
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.
Hello Drs. I tried the patella movements and it hurt when I push in on the lateral. Is that supposed to happen?
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
Would I complete these exercises everyday or is it possible to overdo it?
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
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..
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
Thanks a lot. Ive only been doing this for 3-4 days but I’m already relieved of this terrible knee pain for months. Thank you! I’ll keep doing this for another week before I start with strengthening exercises.
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!
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?
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
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
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?
Wow! I never realized how important stretching was. I’m 14 but I already have developed pain in my joints, particularly in my elbows and especially my knees. I wrestle and go to the gym which only made it worse. Thanks so much for this because I couldn’t even run, jump, or bodyweight squat without my knees hurting, but this eased most of the pain. However, when I do the hamstring stretch with my leg extended in front of me, I cant sit up all the way with my back straight in that position..is it because I have never properly stretched my hamstrings? Previously I would bend my back which as I now know is bad.
Very good advice. Miss Doctor you are very good at what you do. I would use your advice.
My pain subsided for few days now, but I decided to start doing to stretches for health reasons. I didnt overdo it, but now the pain is back, because ultimately I gave the sore spot a stretch. Was this to be expected? Thank you.
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
Thank you!! My knees feel great I will be dping this daily!!
Hi Dr.Jo,
I’m having burning pain above the knee on the lateral side. I have been diagnosed when PFPS and Patella alta. My MRI says I have congenitally prominent lateral trochlear ridge and Patella alta. My Patella tendon is longer than usual. Going to PT for past 4 months. It’s not helping. I have the same symptoms. How do you treat this condition? I had 2 sessions of dry needling too. How to treat these? Only strengthening will help? Do you have any videos for the burning knee pain? It burns whenever I stretch straight or bend 90 deg. Do you have Any videos for this knee pain?
Hey Dr Jo I have a pain on kneecap for 2 days now Will this help? And can I continue my dance routine or should I stop it for few days My pain’s not that severe My pain just takes place when my leg is stretched at same way as 1:57
Hi! For back knee pain… do you have exercises videos for that? Thank you!
Hello, I have knee joints pain, how can I get such material for exercise.
Hi Doc,
I’ve soft tissue tightening around my knee. I can feel a bump there. I’m suffering with pain and physiotherapy didn’t help much. Can I do this exercise? This pain started after my delivery (C-section). I’m suffering since 2.5 yrs. Kindly let me know if I can do this exercise and also suggest any other exercise which will help me to release those muscles and lead a normal life. I’m finding difficulty even when I’m walking/climbing stairs and can’t even think of sitting down. My MRI report says there is soft tissue tightening around my knee which is causing me pain. I’m not able to lose weight as well.
Kindly reply.
Thank you.
Please make a video on kyphosis of lower back and thoracic area how to correct it and tight abdomen area
❤
Excellent video, thanks a lot for very helpful information God be with you always.
Doctor jo, I do have a recurring front and rear left knee pain, giving me quite hard time. However much I exercise, I am not getting rid of it.
hello doc, when I try to do any of these exercises (any exercise involving the knee) my knees make a popping sound. it doesn’t hurt but is very loud. my doc told me my pain is caused by water in the knee. any especific exercise for that.
thanks
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
Thank you you doing wonderful work. When l sleeping l feel my feet heavy and tight please show some exercise.
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.
I am 80 years old and I exercised and bike a little too vigorously yesterday and started having knee pain on the inside of my knee when I was walking. I tried the first exercise in this video, the knee pain disappeared. I am now pain-free. This could put a lot of doctors out of work. Thank you Jo.
Hello doctor I have a question, can I take something over the counter to help me replace the cartilage?
I love both of you guys! Two months ago, I fell and fractured my upper tibia bone. Fortunately, I didn’t have to have surgery because the depth of the fracture was small. The exercises that you have shown me has helped tremendously in gaining my mobility and strength!! I still have to use crutches for now and wear my immobilizing brace. Recently, my brace was reset from 30 degrees to 110 degrees!! . I’m exercising everyday to get better and stronger!! . God bless you both!! Thank you for your guidance and advice !!! Semper Fi!!!!
I do feel better today after doing these stretches. A lot less knee pain. Thank you.
Thank you Docter I am having a lot of problems walking and can’t stand for too long so am very appreciating your video
Thank you for this information! Will try taking some for knee pain
Thanks a million Dr Jo. As watching your videos helps my wife with issues and my sciatica is cured.
Good day! The back of my knees hurts.. everytime i bent it while sitting. I mean i like indian sit position. That’s the only time it will hurt. I don’t know what’s the cause of this.. can you please tell me.
Hi Doctor Jo. How often would you recommend doing these per day and how many seconds per stretch? Also, is there an alternative to the hip flexor stretch because for me putting weight on my knee like that really hurts
Hi Dr jo… I have a knee minuscule tear, do you suggest me this exercise too??
Doing the push of the kneecap forward toward the toes causes pain and grinding for me. Only on my left kneecap not the right. I am an active 68 y/o male. Any suggestions? The pain is not severe but definitely there. No pain with the other kneecap manipulations. Thanks
I’ve been having this knee pain (the side of my knee) for about 2 weeks. Which video of you should I watch please? Thank you.
I used to run a lot, but have switched to more heavy lifting. Barbell deadlifts, back and front squats, etc. I still do run or do some sort of cardio but not as much. I was having bad side knee pain and I was pretty positive it was from tight muscles from not stretching properly. I just this this whole workout On both my legs and the sore knee feels so much more lose and less sore! I added a little to the pull back going from side to side slow. Thank you for sharing!! A like and subscribe from me for this!!
I’m watching this video because I have pain on my left knee. It’s been two weeks and took prednisolone from the doctor but still, my knee has been swollen, stiffed and pain when I walk and bend.
excellent video! do I do a warmup before I stretch my knee muscles? my knees are taking the fun out of exercising so I really appreciate your advice
Thanks alot madam,u will make me to play football..god bless u❤
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.
my left Knee giving me a hard time what is the best exercise to do behind my knee going down when I walk I hear sound in my knee
I have great pain in my claf n feet plzzz tell me some stratches i see ur exercises they are very good waiting for ur reply
My knee pain is when my knee is bent. This happened to me out of no where. Im 25 years old. I have hard time climbing stairs, have to walk sideway. When i sit in my Bobcat skidsteer to push snow around my yard i have to get out now and again to stand. The pain is unbearable and i dont know what to do.
Great demonstrationS, thanx & awesome BEE STRIPE SOX❣️
These look great! Only problem is my damaged knee’s don’t bend very well anymore,but there were a few I will be trying that did look like I could handle. Thanks!
If I had my menicus removed last summer why up to maybe 1.5 weeks ago starting having knee pain and hard to put weight on my knee?! Super sharp pain especially at night time and during work…work as a breakfast and lunch cook so it’s pretty fast paced here. What happens next to me?!? I see the Dr on wed here. Will he perform another surgery on me?! Someone told me maybe a medial joint replacement?!? Hard to walk on it even straighten out too.
Thanks. After half an hour of doing all these exercises the first time my knee does feel somewhat better. Much appreciate it.
Hi hope you can help, I’ve just started getting knee pain and it feels like a tight band across my knee cap,I walk a lot and have possibly over done it. Is there any exercise I can do to try to release this. Appreciate any help. Have just started today your stretch from this video
Hello Dr Jo how are you i have a question so any time i do exercise my abs hurts me while exercise and after the exercise but if i stayed days without abs exercises i dont feel pain so it normal??? Thak you so much loving your channel
Absolute best set of exercises! Did it 2x in alternate days and I already feel my legs stronger and my knees feel better. Thank you so much, Dr Jo!
I’m not sure what’s going on with me because I am 12 but I have really bad knee pain and I’m a dancer (ballet) I’m not sure if that if causing my knee pain but it’s like I can’t put weight on one leg or I’ll just collapse, as if my leg disabled
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
Wow… thank you so much for explaining these exercises. I am feeling good after doing these. Thanks
It’s amazing! I feel better after the first try. Thank you so much!
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!
Pulling my heel up to my butt in yoga was how my knee ended up this swollen! It’s like a balloon.
thankyou Dr, I have knee pain but backside, I can not flod,
Hi, thank you for the video. Could you provide a link for suc a short pool noodle?
Please do some exercise for knee inflammatory and rheumatic pain
I just got into powerlifting. I hsve had knee pain my whole life. Squatting has really made my chronic knee pain worse. I hope these things help
I just subscribed to your page this has been some basic yet helpful information. I play a lot of sports and I’m ridiculously tight in all my muscles and body. My KNEES HURT DAMN NEAR ALL THE TIME!! I’ve had a couple surgeries years ago while in college. I still lack full flexibility within my right knee (so ridiculous). I’m currently in body reconstruction mode b/c of the issues where I feel pain within my body aches and stiffness like none other. So your videos have been helpful. My goal is to get way more flexible and then at the same time strengthen my body 1000%. Hopefully within a couple months I can rewrite saying that I feel much better. The IT band on my legs is always tight it doesn’t seem to matter how much I stretch or foam roll it the right side never seems to get loose. But again I’m working on it.
amazing video, i did all these stretches with some foam rolling and my knee problem disappeared!!
Hallo mam I am from India…
Mam my mom age around 50 had a injury on the knee 1 year ago and now she is suffering from the pain…
Mam please tell this patella mobs exercise is good for her or not..
I mean her pain should not be worse after doing this patella mobs…
Mam please advice if patella mobs is good for her…
Thank u! I had meniscus surgery with complications this helps a lot!
Mam nice your video i ask you something i had accident my knee fracture now 2 month fnish now i do some execise not imporment in my knee.. Tell me madam
Hello ma’am I am everyday 50m frog jump it’s relif my knee pain
Hii..
Doctor Jo, actually I met with an accident in 2012 due to which my left knee was fractured. I was operated and also trained by physiotherapist, somehow I can fold my knee more than 90 degree but not completely as usually other leg I fold… It has been 8 yrs, sometime I do exercise sometime no due to hectic wrk life… But now I devised to cure this knee completely
Plzz make video of pulling or folding leg completely.
Excellent thank you can you give exercises to strengthen ligaments on either side of the knee to prevent knee buckling
TYSM!! IT HURT EVEN JUST TO STAND OR TO GET UP! YOU SAVED MY LIFEEEE
Dr Jo plz suggest some exercises for knee osteoarthritis…I feel pain in sitting, standing and climbing stairs in my knees
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????
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!
Hi. Love the videos so far. Looking for a relief for tendon pain from thumb to elbow, due to holding new born a lot.
How many times we have to do these excercises like Once in A week or Twice?? Or we can do these excercises everyday??
I cycled almost everyday for 6 months and my knees started to hurt I just cycled through it, in hindsight that was definitely not a positive thing to do, quite stupid actually. They eventually cracked under the pressure (not literally). I couldn’t bend them for 2 months and into the 3rd month now they are still tight and are sore when I climb stairs or even walk sometimes. I am 18, so very young to have this sort of pain and I don’t think I will ever be able to cycle again. It is my favourite hobby and now I cannot even cycle 20 meters.
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
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!
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
Hi can you help me the same problem is my spouse, we can use knee cap? Please give me the solution for this knee joint problem
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
Hi madam this was very very useful vedio… and my problem is that getting tail bone pain pls suggests some exercises..Thank you.
Please suggest me some good shoes, sports shoes to reduce knee n calf pain
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.
Kindly, tell me how to relax knee joint muscles,bcz it is last 10 yers,my leg also straight,it’s not bending
Hi Dr Jo. I am Yusri from Malaysia. I have been experiencing sharp pain above my knee cap (both legs) whenever I want to stand up and to sit down on the chair. It started with one leg, now both legs are painful there. Should I start with the exercise or take a lot of rest for a while. I also feel the pain in those areas whenever I walk up and down the stairs. I also discovered that if I rest a lot for one day, the pain would be much less the next day. Currently I also rub cold pads around my knee caps 2-3 times a day. I also elevate my knees whevener I lie down. Probably you can advise me. Thank you so much.
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?
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
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.
I can’t actually see the exercises because of written print is right in front
I had acl surgery but aftet two years my knee do not bend fully…
Can i do it
Dr Joe,Thank you for posting this knee pain stretching videos.I over worked my knee 5 days ago and it was swollen.I have been doing your stretching exercises,what a difference,getting my mobility back and pain is almost gone.If it wasn’t for you I would be still sitting on the couch icing it. Thank you so much.
Hello, I have a pain behind my knee when I kneel down, the pain radiates out from my knee to the top of my leg to the back of my ankle. Would this exercise work for me?
Great video! I can see why you have so many subscribers, this is quality information. I never knew you could move your knee cap around as a form of prehab or warmup
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!
I have watched several youtube videos about how to strengthen knees and this one by Brad & Bob is the best ever and I am going to start right now even though it is now 12:49 A.M. Keep up the good works Brad & Bob Thank you
What a treasure this summarize of “all around the knees” problem solving video! Thank You Very Much Dr. Jo. I Appreciate.
Aside of my appreciation, Just one question; Which is the difference between stretches and another kind of excercise? Thank You Again.
THANK YOU! I’LL LET YOU KNOW IF I CAN RIDE A BIKE NEXT MONTH. say a prayer. SMILE
Suffering from severe knee pain. Thanks doc I’m gonna try these…
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
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?”
The best video ever for knee pain stretches, your videos have helped so much! 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
Hi Doctor Jo! I know this is an old video but i’m concerned about my body/joints. i’m 20 years old and for some reason i’ve been having issues with pain and i’m constantly having to stretch my legs because of my knees, should I get them checked out?
Thank you for the video. Any suggestions for inflammation and pain in the part just below the knee cap
Thank you….. looking forward to doing this to relieve some pain….
I have had a tight knee for 5 weeks…it was a strange feeling. When I was doing yoga this week, I noticed rolling on my side that I hit a nerve or something…that made my leg go numb to the knee, right where the knee bothered me. So I googled tight knee…found the you-tube for Dr. Jo…tried her exercises. In just one sitting I had my mobility back in my knee. I could now sit on my knees…fold it without tightness. It is still weak, but bendable. I am doing her exercises until I feel knee stable again. It is awesome. Thanks Dr. Jo!
My left knee already become stiff what exercise I have to do please guide me
hey i have a question… so i’m a teenager and about a month ago i started doing chloe tings workouts for about a week and then i noticed that my right knee had started making a weird crunching sound during lunges, squats, going down the stairs, etc. When i would continue to do the exercises my knee would feel weird so i stopped. Now it’s been more than a month and my knee is still making these sounds. Do u have any advice on what i should do? thanks!
Hopefully this will help out my client! look good and make sense thanks very much for sharing x
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?
When I do a heel slide my hamstring and back of knee is super tight and painful
Suppose you cannot lie on the floor? I do have stairs inside my home if that helps. I really like how you present. I fell twice last year and hrut my knees and broke my wrist so getting up from the floor is too hard.
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
Wow, instant relief to my right knee… yesterday I took my daughter’s dog for a walk around the block and after returning my knee felt out of place and started to have pain in which I could not walk right…long story short-you guys have a great demonstration here for it!
Thank you so much
My knees were KILLING me today, to the point that I couldn’t get to sleep. They feel like new again after doing all the stretches in this video. Thank you so much!! 10/10
Hi Doctor Jo, thanks for the video:-) Could you please tell me the name/make of the stretch band you are using? Thanks, Steve:-)
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
When u were telling about sitting exercise on floor, it was covered by language transcripts. Clear it as ur voice is clear and understanding.
Thanks for sharing this video. I have a knee pain and it’s hard for me to squat and bend my knee.
Thank you Dr. Jo! That moving kneecap thing really helps! Can’t thank you enough!!!
Thank you for videos..could you please show some exercises for tibial external rotation correction.