Real Time Knee Pain Stretches & Exercises - Ask Doctor Jo

Knee pain can also be caused by weakness, and knee tendonitis, or knee bursitis. In more severe cases, you might have injured your meniscus or ligaments. This routine should help with all of these forms of knee pain as well.

For the first stretch, you are going to stretch your calf muscle, or gastrocnemius muscle. Keep your leg straight, and take the belt or leash and place it on the ball of your foot. Relax your leg and then pull your foot towards you. Hold the stretch for 30 seconds, 3 times.

Next is a hamstring stretch. There are many ways to stretch them, and you can check out the hamstring stretches video for other ways to stretch them. Lie down on your back and still keep the strap or leash on your foot. Keeping your leg straight, pull your leg up with the strap as far as you comfortably can. Try not to bend your knee. If it bends, back off a little because you are trying to stretch too hard. Hold for 30 seconds and do it 3 times.

The last stretch will be on your stomach, or in prone. This will stretch your quadriceps muscle. Take a belt or dog leash and wrap around your foot/ankle. Take the strap and gently pull your foot towards your buttocks until you feel a stretch. Hold for 30 seconds and do it 3 times.

For the exercises, you are going to do a four way hip on the ground. The first exercise is going to be a simple straight leg raise (SLR). You want to squeeze your muscles tight to lock out the knee and pull your toes towards your head to keep the whole leg straight. This will work your hip flexor muscles when you lift your leg off the ground. Now roll over onto your side with the leg you want to work on the ground. You are going to work the bottom leg working your hip adductor muscles. Same as above, keep the leg straight.

Next, is going to be on your stomach, and this works your hip extensors. The last one of the 4 way hip will be on your side. The top leg is going to stay straight and pull your toes up towards you. Keep your body in a straight line as well. This is going to work your hip abductor muscles. Just start of with 10 of these, but go slow and controlled so you are working your muscles and not using momentum.

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Doctor Jo is a Doctor of Physical Therapy.

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Knee Pain Stretches & Exercises, Real-Time Routine:

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

[AskDoctorJo]

Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **youtube.com/askdoctorjo*

[exerciserelax]

I love the follow-along videos! Makes it so much easier to do the routines without stopping and starting. Thanks for this!

[jvpdek]

I like this style of video where you spend the full time doing each exercise. That way I can follow along.
It's also great that you explain the nuances to get more out of the stretches and exercises.

[clauwitje]

Whenever I feel an injury coming up (i am a runner) I always go straight to you Dr Jo. It is always the right therapy and get to the injured spot straight away. Thank you for all the excellent content you put online!

[hollid]

You are quickly becoming my at-home therapist. Thank you for another great video. I remember these exercises from therapy 8 yrs ago. This is a great refresher for perfect form. Have a great week.

[carrollniesen]

I like the follow along video also, and these stretches and exercises have reduced my pain

[dariosilva]

Doctor Jo, your exercises are simple yet very effective. Thank you!

[svk]

Thanks for your help, I had ACL sx 7 mos ago from kickboxing injury. I am recovery well but have knee pain the more activity I do. These stretches worked great for me and you are very thorough in your sessions. Thanks!

[stuartrussell]

very good. Among the best sequences of exercises on the web

[andrewjames]

Day by day your changing my life for the better. It's like a relationship with none of the hassle. My physical health is improving and that's improving my mental health and I sleep better and feel Dr jo.

Gourdon Aberdeenshire Scotland!

[marydiab]

Been watching your videos for a long time and this video just literally took away my knee pain after doing my ankle stretches! Love love love your content. A must before doing workouts if you have any injury or just a history of injuries like I do. Doctor Jo has us covered!!! 👏❤️

[savitarajeevlochan]

Can't thank you enough Dr Jo, just one time has brought in a lot of improvement in the knee. Thank you so much.

[jennycampbell]

Thank you so much Doctor JO you are so wonderful have a bless Day

[mooses]

I'm impressed. that really helps. Thank you!

[mohammedjamil]

Hi Dr. I like your videos as it allows me to do some of the stretches safely without hurting myself compare to physio app. Thank you for your dedication.

[sandrawilson]

I love this group of exercises. Really helps. Do Jo explains why and how, which works well for me.

[cole]

I have an irrational fear my resistance band is going to whack me in the face lol.

[omarboy]

Great. Thanks for sharing, you are mow my at home doctor. My knee is been hurting and my doctor told me to stretch it.

[lisasantiago]

Thank you Dr Jo for teaching us simple exercises that yield great results. I was just recently diagnosed with left knee osteoarthritis at 68. I have Googled a lot all about arthritis, treatment, and rehab. My PT will start tomorrow. But I'll make sure to do your exercises at home. God bless from the 🇵🇭 Philippines.

[ccy]

Hi Dr Joe, when I'm lying down doing the right raise leg exercise, I feel little pain at the back of my waist. Is this normal? Can I continue with the exercise? Tq