Best Stretches For Knee Pain (FOLLOW ALONG ROUTINE)

A 7-minute stretching routine you can do at home to stretch your tight, painful knees! Increase knee range of motion, improve function, and decrease knee pain with these simple stretches. Led by a doctor of physical therapy, follow along with this knee routine and start feeling better today!

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Do your knees feel tight, stiff, achy, or painful? All of these can be an indication that your knees aren’t as flexible as they should be.

You see, as we get older (or if we recently had an injury) we tend to stop moving as much. This leads to our joints “stiffening up” which prevents us from moving even more! See the problem?

Soon our range of motion and function start to deteriorate as we get worse and worse.

Luckily, there’s a lot that we can do to snap out of this cycle, treat our knee pain, and start to feel better!

One of the best things you can do for your knee pain is to participate in regular gentle stretching. We need to stretch the calves, hamstrings, and quadriceps in order to decrease tightness and pain and improve our function.

In this video, I’ll demonstrate some of the best knee stretches you can do that will address tightness and pain in your knees from all angles. We’ll stretch every major muscle that crosses the knee joint, thereby giving you the best outcomes possible.

So grab a belt, towel, sheet, or rope; clear a little spot on the floor; and lets get to work!

BEST STRETCHES FOR KNEE PAIN - HOME ROUTINE
0:00 INTRO
0:26 EQUIPMENT REQUIRED
0:46 WARM UP
2:01 SEATED CALF STRETCH
3:10 HAMSTRING STRETCH
4:22 IT BAND STRETCH
5:34 KNEE FLEXION STRETCH
6:41 PRONE QUAD STRETCH
7:54 FREQUENCY AND STRENGTH RECOMMENDATIONS

As always, I hope you found this useful as you pursue your health and wellness goals. If you did get some relief be sure to tell me about it in a COMMENT below.

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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.

[beenapeter]

Quite unexpectedly I happened to see your video, which seems a blessing. I have been struggling hard even to walk well due to severe pain on the left knee. Thanks a lot dear doctor

[danielkwood]

Thanks for sharing these! They're easy to do and can be done anywhere without requiring expensive equipment. I've had pain in my left knee for more than a couple of months now. Strengthening exercises were helping but then the pain started coming back again. I've been doing these stretches (along with some strengthening exercises I had previously been doing) over the past week and I feel like it has really made a difference. I think stretching with strengthening (and not just strengthening alone) is really important. If I feel some pain returning during the day, a standing quad stretch also brings relief for a while. I'm hoping the pain continues to improve so I can get back into running again.

[lilyw]

I’m glad I found something for my knee stretches. I just did it for a day and my right knee feels much better. I’ll continue these stretches!! Thank you.

[healthjay]

Wow, I was feeling a lot of pain in my left knee but after watching this & partaking in the stretching, my knee pain is gone! Now I can go out & get active again. I appreciate your help a lot man.

[traveleroflife]

I’ve been dealing with some knee pain in my left knee and this relieved most of the pain immediately. Great video👍

[kenzkarim]

You have no idea how this helped me!!
My right knee (injured years ago) was hurting so bad after the gym today.. came back home and was thinking of taking a pain killer, then i watched your video and did those stretches. What kind of sorcery is this? 😂
OMG!!! It doesn’t hurt anymore 🎉 no painkillers tonight 🥳
Thank you, so much!

[celiabeverton]

The best exercises I have come across for my knee pain hip and calf pains thank you so easy to follow morning and night

[aryzin]

My knees felt instantly better, thank you so much

[jaykolar]

Thank you- I’ve started incorporating these stretches into my routine now to keep my knee painfree

[jennat]

These really helped thank you, I wasn’t going to be able to sleep before with the pain! I’ll be doing these more often + your strengthening routines :)

[Lunarwingluna]

I've been doing these stretches for about 3 or so days now--not always twice, and moreso on my problem knee than the other. I instantly felt relief from the very first time. I think my job is more damage to my knee than good, but at the very least, I'm having very few issues when I actually get to moving around. Extra weight on that knee is harder to lift--and I lift often at work--but overall there's no serious pain. It always feels like it needs to crack though--sort of like my knuckles--but it almost never cracks. it just feels tight mostly. I will say that after doing these stretches, I did finally get that cracking effect, but it's always unwanted now.

Moving the kneecap left to right feels awkward every time, and I don't like the feeling, but it is 100% worth it. Will likely try the strengthening exercises eventually, but all of the different stretches I'm trying to do because I'm not getting any younger is starting to get a bit time consuming. Thank you for the video. Your content has helped me tremendously with work. Never had to worry about this in my 20s

[karenwilson]

Nearly three months after a right total knee replacement I have been struggling to stretch my knees after exercising. I bike for thirty minutes daily, every other day I strength train with weights or do yoga. What was missing was stretching my knees. I did both knees today and this feels good. Thank you!!

[muhammad]

Thank you so much for this great video. You make the exercises sound very doable which gives me a confidence that there is still some hope to support the painful knees. My posture is also very bad with lots of pain. I paused the video at 2:16 to watch & admire how nicely (and straight) you were sitting on floor with a straight back 😄. Wish you more success in your life ahead. God bless.

[savetheenvironment.savethe]

This is my second time doing this, I don't want to speak too fast, but this seems like its helping..thanks.

[AllThingsDiana]

I try these stretches it actually works for me because after pregnancy I gain a lot of weight and I need to take it off because it’s becoming a health concern plus am getting a lot of pain in my knees and joints so this stretch is a apart of my morning routine before exercising

[nahroottoe]

Ive been doing these but I was doing it inefficiently in comparison to this, thanks for the upload! God bless 😊

[angelamhaigler]

I loved these. The follow-along method was perfect. One wish: that you'd do the other knee as well so that when the video is done, we are done together.

[svikk]

I can finally jump like crazy cuz of this❤

[Will-usuv]

Thank you, I’m a delivery driver and this helps me out a lot . Thank you

[jimmykit-kat]

I jogged after doing these and got knee pain. A couple days after doing the exercises, one of my knees started getting swollen.

I can't say for sure if the stretches/exercises caused it, but they were the only changes to my workouts. I'm a young streak runner (nearing 1000 days) so also keep that in mind.