10 Best Stiff Knee Pain Relief Exercises

Starting off with isometric exercises is a great way to activate the muscles, but not make big movements that might be difficult or painful to do.


Once they start to loosen up, bridges seated hip flexion, and seated knee extension (LAQ) will start to progress the movements going through the full range.


Finally, standing exercises will make it a little more challenging, and they will help get rid of the stiffness. Standing hamstring curls, standing hip flexion/extension, standing hip abduction/adduction, and squats with a chair will help get the knee moving.

Related Knee Pain Relief Videos:

Dr. Jo's Knee Pain Relief Playlist:

10 Best Knee Pain Strengthening Exercises:

7 Stiff Knee Stretches:

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

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10 Best Stiff Knee Pain Relief Exercises:

00:00 - 10 Best Stiff Knee Pain Relief Exercises
00:28 - Quad Sets
01:08 - Hamstring Sets
01:46 - Glute Sets
02:20 - Bridging
03:04 - Seated Hip Flexion
03:35 - Seated Knee Extension
04:09 - Hamstring Curls Standing
04:50 - Standing Hip Flexion and Extension
05:29 - Standing Hip Abduction and Adduction
06:11 - Squats with Chair

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*

[mariewilliams]

Love your beautiful, gentle Kellie and hope she recovers quickly. She has a wonderful Mum to help.

[lavender]

Thank you Dr. Jo.
Get well soon Kali. 💐🌻🐾

[_galaxydrifter_]

Perfect timing! My right knee has felt so tight since my lumbar fusion on wednesday. I dont think bridging would be good for me, but intergrating what does.

[savitarajeevlochan]

Special thanks to you Dr Jo, your exercise did wonders for the knee. Thank you so much 😘

[muhammadmuhammad]

Doc, u r great! Extremely professional! Excellent method of explaining exercises. Hard to find docs like you these days. Keep it up! Thx, doc.

[brucegraham]

My knee stiffness makes it painful for me to bend my knee to 90 degrees or less. Because of that, I don't think I can do some of your prescribed stretches. Should I focus on the stretches aimed at reducing knee pain rather than knee stiffness? Thanks for clear and great illustrations.

[haleybuard]

Thank you so much I am 6 months post ACL surgery. But 2 weeks post arthrofibrosis surgery these exercises are really helpful🙏🏽 please share more❤️

[YolandaTsangPTYOANDVAGINIA]

Hi Dr. JO! Great options for knee and hip exercises! Weightbearing exercises are so important and funcitonal! Thank you! ! SEE YOU SOON! YO AND VAGINIA 🌸

[gabrielasimmons]

As always great video. Thank so much for sharing and all the best for your fur baby.

[bigboyfarming]

Hello DR.jo good vedio for those pateint suffer knee problem!!

[alladaalnsarma]

Thank you so much .
Brief and pinpointed .
Sleeping positions suggest because am getting knee pain.

[muhammadmuhammad]

Doc, you seem to have great liking for your dogs. You must have trained them well as they show extreme discipline during your presentations. These videos are pretty old, do you still have Mr. Bear & Kelly?
Doc, I was having a normal life with brisk walking for 30 minutes daily. One day I felt some stiffness, some pain in one of my knee such that I wasn't able to deep squat to the floor, no injury, no falling down, nothing.
I tried most of your stretches as I found you extremely professional having in depth knowledge of your field. You must hv been an A grade student in college.
I tried your stretches strictly as per your recommendations but found pain increasing in Calf & thigh muscles when I stretched and subsiding as I let go of stretches for a day or so. I hv no pain in walking or on stairs, etc. but the knee pains if I sit on floor (deep squat), and it is mandatory for me if I hv to perform my religious rituals 5 times daily.
Pls help me sit on the floor, doc. Most grateful, Muhammad

[duriart]

Thank you. I'll work out tomorrow. (:

[kevinmiles]

Hello Doc... Thank You for your video's!!! A little about my Situation... I had Totally Knee Replacement on the 5th of July 22. I work for the USPS as a Tractor Trailer Operator, and because I was ONLY ALLOWED 12 week's of Recovery... I'm now back and it seems that thing's are Not Working for Me... HELP ME PLEASE!!!

[ericaerica]

I sprained my MCL last June and completed 4 months of PT. I took a break from my daily exercises, continued walking and hoped my sprain would just heal with time. Well, I was wrong and now have a stiff, weak knee that still won’t fully bend. So, I recently began easing myself back into the exercises and am wondering if consistently working my knee will eventually heal my poor MCL. Thanks for your help!

[simmi]

I am from India, thanks a lot Doctor 👍

[qamberali]

Hi mam I just want to ask these step of excersise each step how many time we need to repeat smas like ur video I do or i need to extend the time?

[joancharlton]

Hi dr. Jo from Yorkshire in the U.K. I’ve had 2 hip replacements in the last 10 years an£ a year ago fractured my pelvis and had a subsequent operation. This was a year ago and I have recovered well, the main problem is a stiff knee. I’ve been doing your exercises for a few weeks and think I can see an improvement. Should I be upping the reps now? Thank you so much for your videos. Joan

[judy]

Dr Jo I have tibial plateau fracture it's 2 1/2 months but is still knee stiffness what is the best exercise I am 62 year old. thanks