7 Knee Pain Relief Exercises for Beginners - Ask Doctor Jo

The first knee pain exercises are isometric exercises. These will help all the muscles around the knee. Quad sets help activate the quadriceps muscles, hamstring sets help activate your hamstring muscles, hip abduction isometrics in hooklying help activate your hip abductors (like your IT band and gluteus medius), and hip adduction isometrics in hooklying help activate your hip adductors (like your groin and adductor muscles).

Seated exercises can also be helpful with knee pain without being painful. Seated heel/toe raises, seated hip flexion, and seated long arc quads (LAQ) or knee extensions should help relieve knee pain.

Related Videos:

10 Best Knee Pain Strengthening Exercises:

7 Best Knee Strengthening Exercises:

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

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7 Easy Knee Pain Exercises for Beginners:

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[AskDoctorJo]

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[katesmith]

Thank You for sharing your knowledge. I've been exercising my knee with You for over a year and it is getting better and better. Every time I have a problem with one of my body parts I come here and find a perfect solution to my painful problem. ❤

[TheJBeck]

Recently, I worked out running, kneeling, squatting, and lunging too much at the beach, in the gym on a hard floor, and on cement sidewalks over 6 miles a day. It was too much for a girl in her 50's. Therefore, I hurt my left knee. I am strengthening both my knees now doing exercises like Joe's. Love her pup and video. What saved my knees is Taurine, Glucosamine, Turmeric, and Magnesium which ALL get rid of Inflammation. I COATED my knees and Massaged them Daily with FRESH ALOE in MY GARDEN. The Aloe Soothed and Strengthened my entire body. Try these tricks too for immediate relief. I had to SHARE because it WORKS! Luv Ya knee pain sufferers. You WILL get better but DON'T leave out the Supplements and Rest after Rehab. Don't do what the SPAGIRL did and OVERDO the Exercise.

[ronaldrose]

Hello Dr. Jo, thank you for sharing those very helpful pointers. The best to you for a wonderful day.
🤗

[brandonlapere]

Another super helpful video, thank you

[hamish]

Hey Dr joe! At 6.40 when you extend your leg. On and off for past years i always get a shock pain extending like that ( top of knee) even if just sleeping and straighten it too much in my sleep lol. Very odd and takes a few days to go away and able straighten leg again without the weird shock/pain sensation. No previous knee issues ever. Thanks Doc!

Ps: i have asked you several stuff over the past 4 years and you have always been really helpful .Also i will be starting a degree in physiotherapy as a mature student this year because of channels like yours really inspired me :) down to earth professionalism

[devilwithakickstand]

Dr. Jo, it would really be helpful if at the beginning of your program you told the viewers what they needed to do the exercises: eg. bands, chair, ball Like your work, thanks.

[tsonic]

By far the simplest and best videos I had ever watched, I really loved your page. I am a Fan and pain free. 🤘🤘🤘

[kirstymacfarlane]

I get terrible knee pain just before my perio, who knows why. I'll definitely be trying these! Thanks Jo 💕💕

[er.sudhirkangra]

Respected mam good evening and lots of love from India. I facing left knee pain of left side just left side of nerve aur bone when to sit down to squat

[xejaisonjj]

Thanks Dr. Jo for your videos, its very helpful for people who cannot visit dr.s, Am working in ship 🛳 and we have 6 to 10 floors of climbing stairs and my knee really burns and feels weak, Hope it will be OK with your exercises.
Thanks a lot and God Bless you 🙂

[herminiasheridan]

Thank you for sharing, it really helps . 👌❤️

[AIOUINFO]

Hey d.r jo thank you so much for this video my mother do this exercise and she recovered thankx alot and she also thank ful to you

[priyanshu]

Mam can knock knees cause knee pain?

I am 15 years old having knock knees and whenever I run my knees pain a lot.

Please help

[martinmclintock]

I walk with elbow crutches and in the last 6 weeks my left leg keeps over extending are there an exercise that can help thanks

[zynnauf]

I hv been working out since long. Hv 3 kids. I workout on every place, hard, cemented bare feet..now I have hurt my right knee off course I also have to stand for longer period. I am unable to fold my knee or can't put pressure on it. I come here to find solution. Hope it would be helpful

[MarkKamoski]

Doctor Jo, please help. Thank you for another great video. I fell down on my knee and my pes anserine bursa and my bursa below my patella were both swollen big for about 2 weeks. Now just the bursa below my patella is still a little bit swollen. I am 98 percent pain free. I have been doing lots of stretching and light mobility exercises. How do I know when it's okay to start jogging again?

[salysedseds]

Do they help people with arthritis and please show us some exercices to fix posterior pelvic tilt I'm really suffering. Greetings from Algeria

[sanamfida]

Hey Doctor! I guess i have left knee joint lateral Quadricep sprain. Because when i flex my knee joint, i feel pain in the muscle. Are these exercises for muscle spasm???

[adventureswithgnomie]

Dr Jo - I had a tumor removed from my tailbone. It was a nerve sheath tumor that grew attached to a lot of extraneous stuff. What can I do to to make laying down for exercises more comfortable? The PT my Neurosurgeon sent me too told me to stop trying to anything laying down & wouldn't give me suggestions.