Purchase Knee Pain WorksheetSponsored Content: This video represents the honest opinions of Doctor Jo. Thank you to For-Knees for sponsoring this video and providing Doctor Jo with a free knee sleeve to use/review. If you purchase the product from these links/ads, Doctor Jo will receive a commission.

Click here to purchase a For-Knees knee sleeve.

For knee pain exercises and stretches to work, you must work all the muscles around the knee. There are several that cross over the joint and help with movement. These muscles are the IT band, calf, hamstring, and quad muscles.

The first stretch will be a calf stretch. Start off with your legs out in front of you. You can bend up the leg you aren’t using towards you in a comfortable position. Keep the leg you want to stretch out in front of you. Take a stretch strap, dog leash, belt, or towel and wrap it around the ball of your foot. Relax your foot, and pull the strap towards you stretching your calf muscle. You should feel the stretch under your leg. Hold the stretch for 30 seconds, and do three of them.

Next you want to move your kneecap, or patella around. This is important because your patella is attached to your quadriceps tendon and your patellar tendon. When those are tight, it is hard to bend your knee. Your leg needs to be straight and relaxed. You can push the patella up and down, superior and inferior, and side-to-side, medial and lateral. You can do this for 2 to 3 minutes.

Also using a knee sleeve might help with your knee pain. They help provide compression and a little bit of support, but they don’t stop the muscles from doing the work like a brace.

Then you will stretch your hamstrings. You can stretch the hamstring many different ways, and you can check them out in my hamstring stretching video. Today I will show you the stretch with a strap or belt. Put a loop around your foot, and use the strap to bring your leg straight up into a stretch. Try to keep your knee straight, and don’t let it bend. You should feel the stretch in the back of your leg. Hold the stretch for 30 seconds, and do it three times on each side.

Now you will do an IT band stretch. There are also many ways to stretch the IT band, but if you are already using a strap, you can use it for the IT band as well. Use the same position as the hamstring stretch. Keep your leg straight and gently pull the leg across your body this time. Hold the stretch for 30 seconds, and do it three times on each side.

The last stretch will be on your stomach, or in prone. You can also do this in sidelining, but on your stomach will help keep the thigh straight. This will stretch your quadriceps muscle. Take a belt or dog leash and wrap around your foot/ankle. Take the strap and gently pull your foot towards your buttocks until you feel a stretch. Hold for 30 seconds and do it 3 times.

Now for some exercises. The first exercise is a hamstring curl. Stay on your stomach after the quad stretch. This time you will actively bend your knee bringing your foot towards your bottom to strengthen the hamstrings. Start off with 10 controlled repetitions, and you can work up from there.

The last set of exercises will be in standing. Now you will do calf strengthening with heel raises. Stand with your feet about shoulder width apart, come up on your toes as high as you can. Try not to lean forward, but bring your body straight up and slowly come back down. Push off as much as you can so your heel leaves the ground. Start off with ten and work your way up to 20-25. If that becomes easy, you can do one leg at a time.

Finally you will do squats. This will help strengthen your quads, hamstrings, gluteus muscles, and many others around the hip and knees. The best way to do a squat is to give yourself a target like a chair or couch. Spread your feet about shoulder width apart, and make sure your knees do not go in front of your toes. Stick your buttocks back and keep your back straight. If this is too hard, you can put a box in the chair, so you don’t have to squat as low.

Related Videos:

Real-Time Knee Stretching Routine

Knee Pain Stretches

You may also like

Peripheral Neuropathy
Peripheral neuropathy is basically when you have damage to your peripheral nerves from either a trauma or disease. This can cause your hands and/or feet become numb and tingly. I'll focus on the feet/legs for this video.
Massage Gun for Knee Pain Relief
Percussive Massage Therapy for knee pain relief is a new rehab treatment that uses fast, soft pulses over a short amount of time to get deep down into the muscle fibers.
Relieve Knee Pain
Knee pain can be caused by tight and/or weak muscles around the knee joint. The treatments in this video may help relieve knee pain.
Knee Stretches & Exercises
It’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.
Sciatic Nerve Pain
In this video, I will talk about the different symptoms for each cause of Sciatic Nerve Pain, and show a stretch and exercise to help for each one.
Hamstring Pain Relief
Hamstring pain or a hamstring strain can be very painful. The hamstrings help us walk, lift our legs backwards, and bend our knees. When you have a hamstring strain, all these movements can be painful. These hamstring stretches and exercises should help relieve a hamstring strain.
TENS Unit for Knee Pain Relief
A TENS / EMS Unit can be a great tool for helping to reduce and relieve knee pain. It can also help retrain weak or injured muscles. Here are a few wireless & wired pad placements to help relieve knee pain.
Sciatic Nerve Pain Relief
Sciatic nerve pain often comes from tight muscles along its pathway. The hamstrings, IT band, and adductors can all contribute to compressing the sciatic nerve. These stretches might help.

Page 4 of 4