Knee Pain Relief Stretches – 5 Minute Real Time Routine

In general when doing knee stretches (or any kind of stretching), you want to hold most stretches for 30 seconds, and do them 3 times. Sometimes you might not have enough time to go through your whole stretching routine, which can be time consuming. If you are in a hurry, still hold the stretch for 30 seconds, but do less reps.


This video starts with a quick knee warm up for 45 seconds with heel slides and quad sets. These will help loosen up the muscles for the stretches.


Next are calf stretches, hamstring stretches, and IT band stretches, all of which are easy to stretch with a strap, belt, or dog leash. All these muscles cross the knee joint.


Finally, quad stretches and hip flexor stretches also do a great job of helping to relieve knee pain.

Related Videos:


Knee Pain Relief Exercises & Stretches:

10 Best Knee Pain Strengthening Exercises:


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


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Knee Pain Relief Stretches – 5 Minute 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, 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. Use of this content is at your sole risk.

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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.

[nikitaagnihotri]

You are a miracle worker! My knee felt so much better instantly

[jacobledesma]

17 Yr old soccer athlete here. I had ACL surgery 8 months ago. recently have been some arthritis and scar tissue pains. im getting ready to play my first game and these stretches helped so much. Thank you!

[darkrosieposie]

This is amazing! My right knee has been killing me for the last few weeks & even after a few rest days from workouts it still hadn't gone away. After 5 minutes of doing these stretches it already feels better 🙏🏻

[lexxstones]

My 58 year old knees thank you! All stiffness and pain gone after just one session. You saved my training schedule!!❤❤❤

[ashleyng]

This actually relieved my knee pain! It's still there but there's definitely an improvement, thank you!

[wooshbr]

This actually worked wonders my knee was feeling sore from a bunch of volume on squats yesterday and no joke after I was done with this it disappeared

[meshellesmith]

Just found out that I have arthritis in the knees... I did these exercises with you and it helps. THANK YOU SO MUCH!

[raemac]

You are amazing! Woke up today and felt nothing for my knee! I genuinely forgot it was in pain these past two weeks

[valork]

This helped 1000x more than I anticipated. Thank you so much my knee feels so much better after just the first Strech

[tiffanyanguiano]

Wow I’m shocked this actually helped my knee a lot! Hiked 17 miles this weekend and I could barely walk. Now I’m able to bend my knee and walk a little with a lot less pain! Thank you

[LittleFlowerluv]

I don’t know what I did to mess up my knee, but these stretches made it feel 100% better. Thank you so much!!

[savvyguy]

I over-rotated my knee during ballet class, and I had to sit out for the rest of the week. Fortunately, Spring Break was the following week, so I had extra time to stretch my knee. I picked this knee since you helped my lower back pain a year ago. Once I finished this video, my knee felt way better, and I was able to do my more dance moves. Thanks, Dr. Jo! You really helped me. I hope that people will visit this video, so they can feel better.

[crownlandproductions]

She’s always there for us when our knees need her the most, this is the Dr.Jo who keeps us able and on the go 😅

[amandarose]

I am new to working out (beginner) and I am in my 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!

[karlahaas]

I’m 56 and just started to get back into cardio and weight training again. I had a couple surgeries. My knee was so bad it hurt to walk. I followed this and I feel great. This is my new daily pre-workout routine. Thank you!

PS. My hips feel better too. 😁

[AskDoctorJo]

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

[HydrogenAgent]

I am a certified massage therapist and the stretches that you talk about definitely do help because the muscles everywhere in your body can get overworked and pull the spine out of place pinching the nerves

[Chris-pjos]

I just want to say thank you for all of your posts. Getting older (62) ain't easy, and I've lived hard. But I am completely hooked on stretching now, and your video's have helped me remain healthy and (mostly) functional and pain free. You are appreciated, Dr. Jo. :-)

[FaithtalkswithDex]

Felt so much better after the stretches.. I literally can’t stop smiling! Thank you so
Much!