Knee Pain Stretches & Exercises


Buy the Knee Stretches WorksheetKnee pain is very common, and OA or osteoarthritis is one of the main causes of knee pain. It can also be caused by weakness, tendonitis, or bursitis. In more severe cases, you might have injured your meniscus or ligaments. This video will show you some great stretches to keep the pressure from tight muscles off your knee joint.

The first stretch is bending the knee, or knee flexion stretch. You can use a belt or dog leash to help you slide your foot towards you. You can do this 10 to 15 times with a little pause at the end stretch. 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.

Now you are going to stretch your calf muscle, or gastrocnemius muscle. Keep your leg straight, and take the belt or leash and place it on the ball of your foot. Relax your leg and then pull your foot towards you. Hold the stretch for 30 seconds, 3 times. Next is a hamstring stretch. There are many ways to stretch them, and you can check out the hamstring stretches video for other ways to stretch them. The most important part of this stretch is to keep your back straight. Many people try to curl their backs to be able to touch their toes. Your hamstrings are attached to what is called the ischial tuberosity, or your butt bone. So if you bend at your back, you are not going to get a good hamstring stretch. Try to bend at your hips.

The last stretch will be on your stomach, or in prone. 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.

You may also like

Sciatic Nerve Pain Relief
Sciatic Nerve Pain Relief Stretches
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.
Relieve Knee Pain In Bed
Easy Ways To Relieve Knee Pain In Bed!
These knee stretches and exercises in bed are a great way to help relieve knee pain in the morning before getting up, and/or when going to bed at night. And they don’t necessarily need to be done in bed, they can also be done on the couch or floor.
Knee Pain Relief
3 Simple Knee Pain Relief Exercises
Got Knee Pain? Here are some simple knee exercises to help relieve knee pain. These knee exercises are for general knee pain relief
Massage Gun for Knee Pain Relief
How to Use a Percussion 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.
Knee Pain Relief
Best Knee Pain Relief Videos for 2025!
Knee stretches & exercises are a great way to help relieve knee pain. But with nearly 1,000 videos on the Ask Doctor Jo YouTube Channel, it can be hard to find the best knee video for you. So here's a rundown of some of my favorite Knee Pain Relief Videos! They range from one simple stretch or exercise to a realtime video and a demo video. Just pick the one that's best for you!
Reduce Leg Pain
5 Easy Ways to Reduce Leg Pain & Swelling
Leg pain and/or swelling in the legs can cause a lot of problems, and it can also prevent you from activities and even walking. Here are 5 easy ways to help reduce leg pain and swelling.
Knee Pain Relief
Best Knee Pain Relief Stretch – Real-time Routine
Knee pain can be caused by many things. Often a tight quadricep muscle can cause knee pain. My favorite stretch for this area is a quad stretch. It’s great for the knee, hip, and thigh area.
Sore Leg Stretches
5 Sore Leg Stretches
Sore legs are common when starting a new workout program or when exercising a little too hard, especially on leg day. These stretches can help relax sore and tight leg muscles & provide pain relief.
Reduce Varicose Veins
Reduce Varicose Veins with Stretches & Exercises
Varicose veins are caused by weak or damaged walls in the veins and valves. This is a common condition, but they can be painful. These stretches and exercises may help reduce them.
1…345

Page 5 of 5