10 Easy Stiff Knee Pain Relief Stretches

Starting off with patella mobs is a great way to get the joint loosened up. Since the kneecap is connected to the quad and patellar tendon, if they are tight, it can push the patella down into the knee joint causing pain and stiffness.


Next are heel slides. Even though these are not technically a stretch, they are a great way to get the knee moving and relaxed before going into the big stretches.


Then using a strap to help stretch, quad stretches, hamstring stretches, IT band stretches, and calf stretches are a great way to get all the muscles that go to and cross the knee joint. These are full stretches, so hold the stretch for 30 seconds, and then do 3 reps on each side.


A butterfly stretch for the groin or adductor muscles, and a lunge stretch for the hip flexors will not only loosen up the knee, but they will also help with the hip. These are full stretches, so hold the stretch for 30 seconds, and then do 3 reps on each side.


Seated heel slides with heel taps are one of my favorite ways to get a stiff knee moving and help increase the bend in the knee.


Finally, a soleus stretch will get the muscle underneath the calf. This is a full stretch, so hold the stretch for 30 seconds, and then do 3 reps on each side.

Related Knee Pain Relief Videos:

Dr. Jo's Knee Pain Relief Playlist:

10 Best Knee Pain Strengthening Exercises:

7 Stiff Knee Stretches:

===========================================

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

===========================================

10 Best Stiff Knee Pain Relief Stretches:

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.

[AskDoctorJo]

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

[DM-]

This doctor is ON POINT 😳😳😳 best stretching methods I’ve seen in a while. VERY EFFECTIVE.

[marieb]

Your calmness adds to my relief -- that is a plus (lol) see now I can even smile while I am choosing one of these gentle exercises for myself. Also, your darling dog is a mental health healer and that too eases my discomfort. Thank you for the video very much appreciated..Yes I am now a subscriber.

[pabsports]

It's too simple and easy to do!
I'll make it easy for my clients, too.
Thank you, Dr. Joe :)

[gweneverebutler]

Thanks Dr Jo for sharing these great knee stretches to help relieve stiffness in the knee!!! Greatly appreciated.

[lesliefisher]

Much appreciated Dr. Jo!!! You are a physical health genius.GOD bless you and your team friends and family good day.

[madhavisunkara]

This is exactly what I need. Thank you so much ❤

[migrastilnaturalmigrainesu]

Look at Mr. Bear chillin! Thanks for the stiff knee tips super helpful!

[Arcturus]

Thanks for the great exercises. Been getting knee stiffness and slight pain on my upper thigh probably due to a pulled muscle moving my sofa a few weeks back. Noticed doing partial squats before going on my daily walk helps to keep the muscles activated preventing them from going weak on me. Fortunately i will be seeing a physical therapist about it next week.

Ah the joys of growing old. The strength may be there but the flexibility may not as i have learned from this experience.

Have a comfortable and healthy day DoctorJo :)

[sharonsam]

Thank you Dr. Jo 🎉really needed this will start doing this more.

[susans.]

These stretches are amazing! Thank you!

[LadiieLoyaltiie]

Hi Dr. Jo👋 just wanted to say thank you for your video with Mr. Cool Bear😎🐾 I have ligament strain in my right knee and some days more like everyday, I experience discomfort and pain but now I feel that your video will make a BIG DIFFERENCE!! I'll keep you posted!! Thanks so much!!

[catrichbillay]

Needed this one. Thanks JoJo, hope you're having a great day. Going to have a good session

[bethgenie]

Helped my knee that was stiff when I woke up this morning. Thank you so much!

[AbdulMax]

Thank you so much. This is very helpful for me. it really helped.

[jayjyotisarma]

Great and really useful video.... thanks Doctor ji

[lisawilliams]

Mr. Bear, your fur-mama is awesome! 👏🏼 ❤️

[carolynvines]

It's so cute when Bear looks over his glasses at the camera! 😃 He looked like.... "Are you listening? You better be." 😂

For the seated heel tap, where should we be feeling the tension?

[symacervone]

Dr. Jo, What can I do to prevent " knee buckling"?

[yvonneupshecomes]

Enjoyed learning these great exercises Have subscribed Hugs for Mr. Bear