Knee & Leg Pain

Hi, I'm Doctor Jo, a Physical Therapist and Doctor of Physical Therapy. I hope you enjoy my video demos of stretches & exercises for common injuries and syndromes. Be safe. Have fun. And I hope you feel better soon.

10 Best Stiff Knee Pain Relief Exercises

Buy stiff knee exercises worksheetExercising a stiff knee can help loosen up the joint and the muscles around the joint. These exercises should help relieve a stiff knee.

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.

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Knee Stretches & Exercises - Moderate Whole Body Wellness Challenge

Buy the Moderate Knee WorksheetThese general knee stretches & exercises are simple, but effective in helping to strengthen the knees and relieve knee pain. This knee routine is performed in real-time so it's easy to follow along. This knee routine is Day 3 in my Moderate 10-Day Whole Body Wellness Challenge.

Click here to learn more about the Moderate 10-Day Whole Body Wellness Challenge and to download a FREE calendar so you can follow along!

These knee stretches & exercises are not only great for the knee, but they are also great for the hips and lower legs.

For this routine, you will need a stretch strap, belt, or dog leash to stretch; a ball, pillow, or yoga block to push into, and a resistive band.

Let’s begin with a quick 2 minute warm up to help get the knee muscles loose and ready to go. Long arc quads (leg/knee extension), seated hip flexion, and leg roll outs will help the muscles get ready for the routine.

Starting off with exercises lying down is a great way to activate the muscles without worrying about balance.  Supine straight leg raises (SLR), prone hamstring curls, bridges with a ball squeeze, and bridges with a band will help activate the muscles around the knee and hip to improve stability and decrease pain.

Next, a sit to stand exercise works all the muscles in the lower body for a great workout.

Then going into some full stretches with a seated hip flexor and quad stretch will really help improve motion and decrease tight muscles.

Finally, clamshells, single leg balance, and marching will work the gluteus muscles.

Congratulations on finishing Day 4 of the Moderate Whole Body Wellness Challenge. See you back here for Day 5!

More Ask Doctor Jo Videos:

Dr. Jo's Moderate Whole Body Wellness Challenge Playlist

Dr. Jo's Beginner Whole Body Wellness Challenge Playlist

Knee Strengthening Exercises

Knee Pain Relief Exercises & Stretches

10 Best Stiff Knee Pain Relief Stretches

But the stiff knee worksheetA stiff knee can be caused by tight muscles around the knee, injuries, or even arthritis. Some simple stretches to loosen up the muscles around the knee should help.

Starting off with patella mobs is a great way to get the joint loosened up. Since the kneecap is connected to the quad and patellar tendon, if they are tight, it can push the patella down into the knee joint causing pain and stiffness.

Next are heel slides. Even though these are not technically a stretch, they are a great way to get the knee moving and relaxed before going into the big stretches.

Then using a strap to help stretch, quad stretches, hamstring stretches, IT band stretches, and calf stretches are a great way to get all the muscles that go to and cross the knee joint. These are full stretches, so hold the stretch for 30 seconds, and then do 3 reps on each side.

A butterfly stretch for the groin or adductor muscles, and a lunge stretch for the hip flexors will not only loosen up the knee, but they will also help with the hip. These are full stretches, so hold the stretch for 30 seconds, and then do 3 reps on each side.

Seated heel slides with heel taps are one of my favorite ways to get a stiff knee moving and help increase the bend in the knee.

Finally, a soleus stretch will get the muscle underneath the calf. This is a full stretch, so hold the stretch for 30 seconds, and then do 3 reps on each side.

Related Knee Pain Relief Videos:

Dr. Jo's Knee Pain Relief Playlist

10 Best Knee Pain Strengthening Exercises

7 Stiff Knee Stretches

Day 4: Beginner Knee Stretches & Exercises - Whole Body Wellness Challenge

Buy the Knee Routine worksheetIt's Knee Stretches & Exercises Day in my Whole Body Wellness Challenge for beginners! This real-time knee routine is simple, but effective in helping strengthen the knees & relieve knee pain.

Learn more about the 10-Day Whole Body Wellness Challenge and download a FREE calendar so you can follow along.

These knee stretches & exercises are not only great for the knee, but they are also great for the hips and lower legs.

For this routine, you will need a stretch strap, belt, or dog leash to stretch; a ball, pillow, or yoga block to push into, and a roll or rolled up towel.

Let’s begin with a quick 2 minute warm up to help get the muscles loose and ready to go. Long arc quads (leg/knee extension), seated hip flexion, and leg roll outs will help the muscles get ready for the routine.

After the warm up, isometric exercises are a great way to activate the muscles, but not make big movements that might cause pain. Quad sets, hamstring sets, glute sets, hip abduction, and hip adduction isometrics will help activate the muscles around the knee and hip to improve stability and decrease pain.

Then going into some full stretches with a hip flexor stretch will really help improve motion and decrease tight muscles.

Finally, in standing, hamstring curls, standing march, hip flexion/extension, and mini squats are great exercises to work the muscles you have just lengthened and loosened up.

Congratulations on finishing Day 4 of my Whole Body Wellness Challenge. See you back here for Day 5!

More Ask Doctor Jo Videos:

Dr. Jo's Whole Body Wellness Challenge Playlist

Knee Strengthening Exercises

Knee Pain Relief Exercises & Stretches

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