5 Knee Pain Relief Stretches & Exercises You Can Do In Bed

Often with knee pain, we wake up stiff and sore. We can also have knee pain at the end of a long day. These simple knee stretches and exercises may help no matter when knee pain strikes.

The first two knee stretches are an active assisted hamstring stretch and a knee to chest stretch. These will help loosen up the muscles around the joint and the joint itself.


Heel slides are also a great way to get movement in the knee joint and help loosen the knee before you get up or go to bed.


Finally, isometric exercises like hamstring sets and quad sets not only strengthening the muscles, but they also help loosen up the area by relaxing tight muscles.

Related Videos:

Knee Strengthening Exercises:

Knee Pain Relief Exercises & Stretches:

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Doctor Jo is a Physical Therapist and Doctor of Physical Therapy.

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5 Knee Pain Relief Stretches & Exercises You Can Do In Bed:

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a personalized treatment plan and is intended for general education and demonstration purposes only. Perform the moves in this content at your own risk. These moves may not be appropriate for your specific situation, so get approval and guidance from your own healthcare provider before beginning. If anything is painful or doesn’t feel right, stop immediately and contact your healthcare provider.

Don’t use this content to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare provider or to replace the advice they give you. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content.

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[deborahwhitney]

I have had sore knees, likely from overuse and muscle imbalances. I have done these stretches in bed the past few nights and cannot believe the improvement and relief already! It’s so easy to do! Thanks so much, Dr. Jo!

[meri]

I have been doing these throughout the day since yesterday. I could barely walk on my left leg, and now I can! Still have some work to keep doing, but major improvement! Thank you, again! 💕

[DR-xcum]

After one quick stretching session with these exercises, I already feel a noticeable difference in my knee pain. I was struggling with standing up and down before, and it's much easier now. I will be continuing with these. Thank you!

[GolgothaInDarkness]

Who knew simple movement could help do much. I can not thank you enough for this video. My knees kept getting worse and worse. Did your video, inflammation is down, my right knee is almost back to normal, left knee is no longer in pain from just walking. I will be sure to support your channel. You are a blessing

[Understandinghumanbody]

I am a physiotherapist, and always love your videos . Thank you for helping community and physiotherapists like us 😊

[paradygmshift]

I tore my ACL and PCL in high school and this is bringing back memories from Physical Therapy. For the record I do not recommend that anyone tears their ACL or PCL, it's unbearably painful. Thank you for the video Dr. Jo.

[monteable]

9 year before I had severe pain because of running and got relief immediately.
Now I again suffering from pain but this time it's about knee and I searched you successfully after two days suffering tube for you.
Thanks a lot...I will update when I'll get relief from this pain

..Thanks a lot and lot of love from india.

[bryanpyoungking]

Knee pains in both hurting and I did this along with some more sets and just moving around . So much relief after lots of squats thank you

[Moshavnik]

Hi Dr. Jo, thank you for posting these exercises. I have started to experience knee pain intermittently and my knees are very tender when I get down on them on the floor. Fortunately, they don’t bother me enough to curtail my workouts so I am able to complete my training whereby I only have minor discomfort while doing lunges and squats, and those are at the beginning of my workouts. I work out every other day for about 45 minutes to and hour and mostly work on upper and lower body strength. Any cardio work is achieved from weights and muscle stretching via machines. I hope the routines you showed in this video will help curtail or maybe even eliminate my knee pain. I have been able to eliminate impingement in my left arm and Plantar Fascilitis in my left foot with exercises only and no medicine or medical procedures. I feel I can heal and have better recovery with corrective exercises only. I am 68, vegan and have been training for 4 and half years.

[jmt]

After being immobile from 4 days of driving cross country My knees hurt so much. Tried these and after 10 minutes felt a lot better. I’m doing them before bed and I will do them again when I wake up. Thank you

[hdxwfrl]

I am 81, got to try this sretching exercises!

[aleemmoulana]

Thanks Dr. Jo. Your course of exercises is really productive and gives positive results.

[Skippers_Username]

I fell off my skateboard and landed on my left knee with a lot of force and inpatient so this helped the pain a little bit but it’s getting better :3

[kevdawg]

Dr Jo. Thank you for these videos. I am having occasional mild bouts of sciatic pain and am wondering if this will go away? I’m in good shape and 34, and usually I feel the pain after much walking

[vrane]

You just awesome, all your stretches work really great. You have got me out of knee, neck and upper back pain / soreness many times. Be it from long hours sitting or cause of weight training.

[danabates]

I just did these stretches and yes I agree my knee feels much better after I got through the pain.
Thank you!

[anonyme]

Thank you so much I’ve been so much in pain with my knee your exercises are amazing and they work thank you so much 😊

[nicaracines]

To be honest, I never really expected for this to work but I tried it anyways and I am so thankful I did 😂 thank you so much!

[sadafmehmood]

That's amazing...!!
I did the 1st one bcz I had pain in both knees bcz of sitting for long study hours and I did it just for 10 seconds on both the knees n they were relaxeddd... 😇
Thank u very much!!!