Stiff Knee Exercises - Increase Motion and Decrease Pain!

Decrease stiffness, improve motion, and decrease pain in your knees with these simple home exercises! 6 Great stretches to help decrease pain and stiffness in your knees while improving mobility and function. Presented by Doctor Jared Beckstrand to help you relieve your knee pain and tightness and feel better fast!

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Stiffness in your knees can be caused by many things. From a great leg workout the day before to pain, injury, or recent surgery - all can be factors affecting the mobility in your knee joints.

When stiffness sets in, pain usually follows.

It’s important that we keep our knees as mobile as possible to ensure continued pain-free function, and these stretches are going to help you to do that!

These are 6 of my favorite stretches to help address the tightness, stiffness, and pain you may be experiencing in your knee. These are the same exercises I regularly give to patients in my physical therapy clinic… I know they’re incredibly effective and I hope you find them beneficial as well!

STRETCHING GUIDELINES

Stretching should be kept in as comfortable a range as possible. I tell people I want you to push up TO the point where it’s painful, but not INTO the painful range.

Remember it’s not the intensity of the stretching that matters, it’s the frequency. More frequent stretching in a comfortable range is better than less-frequent, intense stretching.

STIFF KNEE EXERCISES

0:00 INTRODUCTION
0:32 PATELLA MOBILIZATIONS
1:45 SEATED CALF STRETCH
3:05 HAMSTRING STRETCH
3:52 IT BAND STRETCH
4:58 FLEXION STRETCH A
6:33 FLEXION STRETCH B
7:11 HEEL SLIDES

Did you try the stretches in this video? Did they help decrease tension in your knee? I LOVE hearing from viewers - COMMENT below with your experience and let me know how you feel!

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MORE GREAT KNEE VIDEOS YOU MIGHT ENJOY:

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 T&T Digital Media, 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. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

[sachinminz]

0:41 patella mobilization
2:25 seated calf stretch
3:15 hamstring stretch
4:00 IT band stretch
5:02 Quad stretch
5:20 Prone Quad stretch
6:36 Sidelying quad stretch
7:24 heel slide

[jalrox]

I had knee pain for 4 months, tried these stretches and strengthening, pain was gone in one day. Amazing

[brendak]

I injured my knee over a month ago while doing yoga. I’ve been working with your knee strengthening exercises for awhile which has helped a lot. Last night I tried these exercises and I noticed my range of motion this morning is improved. Thanks so much!

[bdwwellbeinghealth]

thanks and always good to follow your video, easy to follow your exercises. Good that you have zoom in as it allows us to see what we may miss at that part of the exercise

[margaretukwu]

I discovered your channel last month & you are a life saver! Two years ago, I developed terrible pain in both of my knees. I could barely climb stairs, could only wear trainers. I started doing your exercises & the pain's gone. Thank you so much!!!!

[bybbah]

You are really needed and your work is appreciated. I know I found your video in the right time .thank you.

[paulcancino]

First day of trying these stretches and i already feel a relief !!! (Definitely recommended for knee tightness)

[sambamilingu]

First day trying out these exercises and I can already feel the difference!

[crownnubianllc]

Much Gratitude.. I've been doing Am runs and because of the concrete my knee pain started up and lasted 2 weeks so I had to stop .. I'm feeling like because of these It will get better 😌 and I can get back to jogging ❤😊

[johnykb]

I had a stiff painful left knee and did these exercises. I can already feel the pain has reduced significantly on the first day. I'll keep doing this. Thanks for reaching out to us Doctor.

[kelvingaston]

Thanks for this video!!! I was stiff/hurting in all the spots you described here. Doing these stretches helped me tremendously! Thanks again.

[warrenball]

Dr. Jared sure knows his stuff - that's very, very obvious. But he's also amazing at being able to use that knowledge in ways that are very, very helpful! I have enjoyed each and every one of the videos he has produced, and really appreciate how he's helping people to get the very most out of life - well done and thanks so much!

[nozukonozuko]

Thanks Doc September 2021 my left leg hamstring fell and I experienced sharp pains and needles and been to so many doctors and physiotherapists. Now I am having stiff knee and hamstring. Hoping that you'll help me because even now I'm not alright

[Kathryn.K]

You have great professional thorough videos. For me I have medial osteoarthritis in the knees and really bad stiffness. I can't squat all the way down it's very hard for me to get in and out of the tub and also walking down stairs comfortably. It's so frustrating. So I guess what I'm wondering is are these exercises designed more for someone who has good knees and stiffness without arthritis?

[alondrasilva]

Oh my goodness! You hit this video right on the dot Dr for my stiff knees, thank you!

[EmadZenhom-livingit]

Thank God someone like you is out there!

[jayanthidianagnanapathy]

Really helpful. I have pain and tightness above the kneecap, some swelling there, and tightness and pain on the outside and inside of the knee as well. These exercises definitely brought some relief on the first attempt. Will keep doing them. Thanks

[NiharikaManibalan]

I had been having stiff knee with restricted flexion but the stretches shown by you really helped. I just did them after my workout and feel so much better. especially the one where we pull the leg on one side, I could feel so much tightness on the outer leg and released afterwards. thank you so so much. how often should we do it - more than once a day?

[bianca]

I had ACL surgery 2 years okay! Hopefully these will give me some relief! Thank you for your time and thoughtfulness!

[infinityenergyrose]

THANK YOU SO MUCH DOC. FOR YOUR INTERESTING INFORMATIONS AND SHARING. GREETINGS HERE IN ROME, ITALY.