Knee Pain Relief Exercises & Stretches - Ask Doctor Jo - Buy Bentyl

Knee Pain Relief Exercises & Stretches – Ask Doctor Jo

Knee Pain Relief Exercises & Stretches – Ask Doctor Jo

By Bryan Wright 100 Comments November 23, 2019


Hey everybody it’s Doctor Jo, and today I’m going to show you some stretches and exercises to relieve knee pain. So let’s get started. When you have knee pain the main muscles that you want to stretch are the ones that go around the knee joint. So that would be your calf muscles underneath here cuz they cross up on top your quad muscle because it’s attached to that knee cap or patella, your hamstrings which come and cross the other side, and your IT band on the side which also crosses the knee. So since all those muscles cross the joint when they’re tight, they can cause pain in the knee. To start off we’re going to stretch the calf muscles. There’s a lot of different ways to stretch them, but I like to use a stretch strap and when you’re stretching your calf or down at your foot, I like to have it propped up a little bit, or if you’re on a couch or a bed make sure your heel is off the edge because that will just help you stretch a little bit more. So I just kind of like to prop it up, that’s just a pool noodle, just so you have some extra movement there and it’s not rubbing on the floor. If you’ve got a stretch strap, that’s great if you don’t, you can use a dog leash, you can use a towel, or you can use a belt, but you want it to be something firm not one of those resistive bands. Place it about at the ball of your foot, and relax your foot and then pull towards you. So you’re not actively moving it towards you, you’re pulling with that strap towards you. So just go till you feel that stretch underneath there. You want to feel tension, you want to feel pressure, but you don’t want it to be painful because you’re going to hold it for 30 seconds, so if you’re like this and it hurts the whole time, you’re pulling too much so then take a little bit of pressure off of it because you want it to be that hurts so good not just hurt so hurt. So after the 30 seconds, give it a little break maybe a 10 second break, and then do a total of three of those. So just a nice pull, get that stretch in there, you might feel it underneath the knee, you might feel it right here, or you might feel it all the way through, so again holding for 30 seconds doing that three times. While I’m sitting here what I also think is really really good for the knee especially if it’s painful is to move that kneecap or that patella around to mobilize it because a lot of times this is tight and if it’s the quad muscle’s tight, and just that whole joint is tight, that kneecap pushes down into the femur bone and causes a lot of pain too, so having extra movement there really helps. So with the patella mobs, what you want to do is just kind of grab that kneecap, sometimes it’s hard to find, people have smaller ones people have bigger ones, but try and just place your fingers all the way around it, and then just start off moving up and down. So you don’t want to push downwards while you’re doing it you just want to move it this way because you don’t want to push it into that joint. It might be really hard to move it at first you might feel a little bit of grinding or some crunching noises, I even have a little bit in mine and that’s called crepitus. As long as it’s not painful, that’s pretty normal. This feeling for some people is kind of icky, some people have that feeling, so if you can do it that’s great, if you can’t that’s okay, but I really think it helps loosen up that whole kneecap in that joint. You want your muscles to be completely relaxed while you’re doing this. If you’re if your quad’s tight, you can’t really move that kneecap because it pulls it tight, so make sure you’re nice and relaxed. After you go up and down, then you’re going to go side to side. I usually just place my fingers on the side and then push back and forth like that, so you can see mine moves pretty well. If you have knee pain or joint issues, it’s not going to move quite that easily, but you want to do a firm push, but again not painful, so if it’s painful, don’t push quite as hard because the more you stretch, the more that’ll loosen up. So just do that for about one or two minutes, you can alternate going up and down, side to side back, and forth. Another great way to help relieve knee pain is to get a knee sleeve like a compression sleeve. The folks at For-Knees sent me their knee sleeve, and what’s great about knee sleeves is when you put it on, there’s some compression in there. If you have a little bit of swelling in your knee, this helps work that swelling out of the knee, that compression gives, I like to call it like a little hug. It just gives that nice compression feeling, it makes everything feel good in there, it helps keep stuff staying in place a little bit, but it’s not a brace where it does all the work for the muscles, so it just helps it out a little bit. And if you are into alternative medicine, this sleeve is extra special because it has magnets in it, so it’s really nice if you’re into that stuff. This is a great sleeve to have because it has that extra component in there and you can see that, you know, it stays in place because it’s got a little more elastic here to keep it in place, so that’s nice. So go ahead and lie down. The next one is a hamstring stretch and again there’s a lot of ways to stretch your hamstrings, and you can check out my hamstring video if you want a different way, but the one that I like the best is again using a stretch strap, so using the dog leash, a belt, a long towel, but something that’s nice and firm. Take the loop, put it around your foot here. You can go a little bit lower for this one because this is stretching the hamstring and not necessarily your calves. You want to relax your leg, you’re not actively lifting your leg up, you’re using the strap to lift the leg up because it’s a stretch so you want those muscles to be as relaxed as possible, so just start pulling it up, try and keep that knee straight. It might be hard if it hurts, but you want to keep it as straight as you can because that’s going to help stretch those hamstrings. If you can only go to here, that’s fine get that stretch where you need it, you don’t want it to be painful, you want that tension to be in there where you’re feeling a good stretch, but no pain. The further you come up, the more you’ll feel the stretch but if your knee starts to bend as you come up, take it back down. You want to keep that knee as straight as you can. If you want to stretch your calves while you’re stretching your hamstrings, you can pull your toes up, and that will stretch the whole leg, but if you want to focus on those hamstrings just relax that whole leg and then hold that stretch for 30 seconds, come back down, give it about a 10-second break, and then come back up. So do three of those hamstring stretches for thirty seconds. The next one is an IT band stretch. The one on the side, and so again there are several ways to stretch the IT band, but I like the strap because it’s easy and if you’ve already got the strap on your foot you can just continue to stretch and not have to really change anything. I like to put this one down because you’re going to come up kind of into that hamstring stretch, but don’t go quite as high, you don’t want to start feeling a big stretch, and then drop it across your body until you feel that stretch on the side. Some people will feel it in the butt area, but that’s because the IT band kind of comes all the way up into that hip, so you’ll feel that stretch, and the lower you go the more stress you feel. If it’s more in the back, try coming forward again bringing it up just a little bit more and then come over again, and you might feel it all the way down in the knee, anywhere here or up in that hip area or all at one time. If it’s really tight, you’ll feel that a lot, so again holding that for thirty seconds, coming down, taking a break, and doing three of those. So come up first, and then across your body, and just let that hang for that stretch. And then the last stretch is going to be for your quad muscle. Again there’s a couple different ways you can do it, you can stretch on your side you can stretch on your stomach, I like stretching on my stomach because then it holds your quad in place because you want it to be a pretty straight line position. So this time, I like if you have a loop on your strap to put it all the way around your leg down at your heel, and then take this or the strap before you, turn over, and bring it up high because what you’re going to do is when you turn over, you’re going to have it around you like this. Again just relax that leg, and start bending at your knee, and then pull it up towards your bottom as far as you comfortably can. So again you might be here, and you’ll feel that stretch, but the closer you can get to your bottom, the better it will stretch, but again don’t don’t force it don’t go so hard that you can barely hold it for five seconds, you want to hold that stretch for about thirty seconds, and then relax it, and then do that three times. Come in all the way up and holding that stretch. After you do those stretches, if you want to strengthen your hamstrings you stay in the same positions, and then this time it’s the active movement, so you’re strengthening the hamstrings. So not the quads but you’re kind of doing the same movement, so when it’s active, you’re strengthening the hamstrings, and you’re just bringing it up now as far as you can and slowly coming back down. If you have a lot of knee pain, I would start off not with any resistance or any weights, but if you can do 20-25 of these, and that slow controlled motion, not fast, but nice and controlled little push on the end there, then you can add a 1 pound ankle weight and work your way up from there. The last exercises are going to be standing up. For calf strengthening you can do a simple exercise of just going up on your toes or a heel raise. If you’re a little bit off balance, make sure you hold onto something like a sturdy chair or countertop, and then just lift up on your toes, whoa!, and come back down. A little bit slower than that, so coming up and then nice and slow coming back down, so again if you feel like you’re popping it back down, make sure that you’re holding on to something, and then nice and slow coming back down. Just start off with ten of those, if it feels okay then the next time, do two sets of ten, and then work your way up to two sets of 15 or 20. And then the last one is going to be for the quads and the hamstrings, and it’s a simple squat. Squats work great for the legs, knees, hips, all that to keep it nice and strong. Again if you feel a little off-balance, or if your knees are really bothering you, make sure you put a chair behind you, and use the chair so if you get down then you can’t come back up you can just sit down into the chair, and you can also use it as a target, but then as you get stronger, you can take that chair away and use nothing behind you, but make sure that you start off with that so you have support. You want your feet to be about shoulder width apart, and you want your toes pointing forwards. Make sure you bend at your hips and your knees, and keep those knees behind your toes, so it’s not going forward like that because that’s putting a lot of pressure on your knees, if you have knee pain that’s going to hurt. Make sure you stick that booty back behind you, keep your back straight, and bend at your hip so you’re coming back this way, and coming back up. If you want to use your arms as a balancer, you can. Coming back up. You don’t have to go super deep to start off with, you can do a little mini squat, come back up, but if you have that chair behind you, use it as a target. If you don’t feel your butt tapping onto that chair, you’re probably going too far forward. If you can’t see your toes, then you’re probably going too far forward, so make sure you can see your toes as you go down. Your weight is even on your feet, so even on the front and the back, they’re not shifted forward or shifted back on your heels, so just nice and smooth down and up. So again just start off with 10 of those, and same thing, work your way up from there. Those were your stretches and exercises for how to relieve knee pain. If you’re interested in purchasing the For-Knees compression sleeve, you can click up here, and don’t forget to subscribe to our channel clicking down here. Remember be safe, have fun, and I hope you feel better soon.

100 Comments found

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AskDoctorJo

Buy a printable worksheet with the Knee Pain Relief Exercises & Stretches in this video here: https://www.askdoctorjo.com/purchase-knee-pain-worksheet
Purchase a For-Knees knee sleeve here: https://amzn.to/2HeGrR0 (affiliate link)

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Farooq Ahamed

Hello Doctor Jo – thank you very much for sharing this great video of exercises. I have a horizontal tear of the posterior horn of medial meniscus in my left knee. Could you please suggest what kind of exercises will help me to treat my problem?

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Prabesh Man Shrestha

thank you for this, really helped me with my knee!

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Jason cooper

Hi jo my knee makes a little pop noise when doing the knee slide can you help? every other exercise fine

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Jason cooper

Hi jo do you suggest wearing patella strap or brace? Also is it best to wear all the time ? Thank you

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Uma G

Hi.i am 25 years old.nw I am running for job selections.i was started newly.foot to knee pain heavily started when I start running.plz give any remidy for my prblm

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Muhammad Fayyaz

Excellent stretches

exercises especially

you show actual pain places

Joints + muscles

Madam

Doctor Jo

I am 50 and feel severe

pain in right leg – calf which

SOMETIMES becomes

unbearable I use Olive Oil daily

before sleeping Is it ok Dr.

Or you advise another one

Oil or multi vitamins etc.

which gives sufficient relief

Thanks for your extra

ordinary friendly channel !

Stay Blessed, throughout!

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miralam khan

Are these stretches okay to do after Total Knee Replacement?

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Paru Kumar

hi doctor , i have a back pain and i got to know that problem in limb 4 and 5 on left side , so i am having lower hip pain on left side and muscles in tights is paining also and keen too . Please advise me if that above Exercises will get relief . or recommend me if any other to be followed

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PHILIP KIAT

doctor, i got injured on my knee at the right of my leg.. Now i can walk and jogging, but i can't play football. its hurt when i kick the ball.. what kind of exercise i should do.

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tabsSpace

Hi Dr Jo, what is the stretching strap you've used throughout the exercises called?

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Virgilio Bautista

Thank you doctoc jo i watching from philippines im doing good now for my knee and back excersize

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N R

I have arthritis in my knees and I Wear Knee sleeves I usually use the Mueller brand. I also wear knee strap on top of that. My sports medicine doctor said to wear both. I walk one hour each morning with my neighbor Monday through Friday and then sometimes I'll go out later on and do some walking and you know bus riding. If I start out walking and I'm a little pain it goes away while I'm walking. I read online that I don't know if it's true that walking forces synovial fluid into your knee joint.

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N R

I can't do squats. What could I do in place of a squat

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Mala Anand

Hello Dr. Jo… I experience severe pain on the sides of my hips and thighs while walking….please advise how I can be relieved of this pain? Thank you so much.

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Baptist Joshua

I have a question. I have trouble with squatting. I have a right knee which seems to enflame after bodyweight squatting. It causes some pain at times, even if I don't exercise it. It has been like this for more than a year. If my right leg is curled, like when sitting, when I go to get up, it is tight, and doesn't want to straighten out right away. A few seconds later it is fine. But also if I squat down, when I go to get back up again, the outside right of my right leg hurts. Sometimes it is very painful when squatting down to work on something, or getting up, or maintaining a squat. I have looked into the possibility that it is a tendon or such, that goes through a hole in another tendon on the right of the leg. Based on your description in the video, I would describe it as the bottom of my right I.T. band. Weird things is that my Mom has the same problem. Do any of you have any ideas as to what to do? I thinking turmeric helps it. I have been taking bone broth and it helps, but has not cured it yet. I have only taken about 1 month's supply, though. Thanks.

"For all have sinned, and come short of the glory of God;" Romans 3:23

"But God commendeth his love toward us, in that, while we were yet sinners, Christ died for us." Romans 5:8

"For the wages of sin is death; but the gift of God is eternal life through Jesus Christ our Lord." Romans 6:23

"For by grace are ye saved through faith; and that not of yourselves: it is the gift of God: Not of works, lest any man should boast." Ephesians 2:8-9

“Now we know that what things soever the law saith, it saith to them who are under the law: that every mouth may be stopped, and all the world may become guilty before God. Therefore by the deeds of the law there shall no flesh be justified in his sight: for by the law is the knowledge of sin.” Romans 3:19-20

"For God so loved the world, that he gave his only begotten Son, that whosoever believeth in him should not perish, but have everlasting life." John 3:16

"That if thou shalt confess with thy mouth the Lord Jesus, and shalt believe in thine heart that God hath raised him from the dead, thou shalt be saved. For with the heart man believeth unto righteousness; and with the mouth confession is made unto salvation." Romans 10:9-10

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Baptist Joshua

Your video on stretching for sciatica, which I may or may not have had, helped me so much! I went from sometimes walking around like an old, stiff man, to feeling great, all in a few seconds or minutes of stretching. Thank you soooo much!

"For all have sinned, and come short of the glory of God;" Romans 3:23

"But God commendeth his love toward us, in that, while we were yet sinners, Christ died for us." Romans 5:8

"For the wages of sin is death; but the gift of God is eternal life through Jesus Christ our Lord." Romans 6:23

"For by grace are ye saved through faith; and that not of yourselves: it is the gift of God: Not of works, lest any man should boast." Ephesians 2:8-9

“Now we know that what things soever the law saith, it saith to them who are under the law: that every mouth may be stopped, and all the world may become guilty before God. Therefore by the deeds of the law there shall no flesh be justified in his sight: for by the law is the knowledge of sin.” Romans 3:19-20

"For God so loved the world, that he gave his only begotten Son, that whosoever believeth in him should not perish, but have everlasting life." John 3:16

"That if thou shalt confess with thy mouth the Lord Jesus, and shalt believe in thine heart that God hath raised him from the dead, thou shalt be saved. For with the heart man believeth unto righteousness; and with the mouth confession is made unto salvation." Romans 10:9-10

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Vishala Celestial143

Doctor im suffering from knee pain in 2days im having events(running,long jump) can i able to get fast relief and attend the events?

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Jose luis Garcia

great video lady thank you for your advice i will try thank you peace

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Siman Keynaan

Thanks

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Siman Keynaan

Thanks

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Chizoba Ajibe

Hello I have knee pain because of calcium and Vitamin D deficiency it really hurt ☹️ will this help with the pain.

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May Bon Phuong Troi

Dear Dr.Jo . I am 65 years old . I have some pain on my 2 knees when walking or walk up the stair . This pain get worse if I bend my knee backward or when I try to sit on the floor or try to get up from sitting on the floor . Will these exercises help me ? Should I keep walking on the treadmill or doing the Elliptical ? ( The X Ray shows My knees rare with Thanks

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Earth Last Day

Thank you my right knee the merve on the inside hurts came from.praying on bare ground trying those exercices thamk you

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Paramjit Malhi

Thank you so much for the beautiful message

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junaid farooqui

Hi Doctor thanks for your this video also. Just quick question that my Mom she is almost 78 years old & she is having really hard time to walk or any movement involving knees or hips! can she do these exercise with someone help?

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LadyBNaturalTv

will this help the back of the knee?

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Fenris pro

@AskDoctor Jo I had severe knee pain few years ago, so took more calcium supplements. Has been fine, but suddenly I felt as if the kneecap locked though i just sit a few minutes at my sofa! the pain so acute i could not stand up for a while Scary

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lynxExp37

Love

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David Ryan

Hi Dr. Jo, how often do I or should I do these kind of knee strength exercises? Is this something that should be done every other day or should I be doing these every day?

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Mohammad Anwar Awan

Doctor this is great. I am osteoarthritis patient for 6 years knees swollen and painful with sore muscle spasm. Please guide me.

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James Bryan Estrada

How about mcl injury? what exercises should i do?

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mo Salah official

Yes I won the world cup
Bcoz of this
Thanks doctor

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nandini mukherejee

Hello dr JO
I suffering knee pain .pain particular middle of knee of left leg,when i fold my knee.pl help me

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Megan Ziegler

Right but what do you do if your knee pain is so bad you can't do any of those? Especially w/o insurance it's next to impossible to fix my husbands knees. He lost his job b/c of them and subsequently his insurance. Rock and a hard place. Good video though.

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Joji Constantino

Thank you DOC JO for showing this kind of excersice for my keen pain,, I really like it…

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Xavier Couillonnuer

Thanks! I play basketball with knee pain all the time, so it adds up and the pain was so bad. This helped so much.

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tina lewis

Thank you for this great video, really informative and I think this is really going help me after years of ongoing knee pain, thank you x

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Steven Rollims

This is a very helpful video for arthritis in the knee thank you so much

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Bruce Balestier

I never use to have knee pain until meditation posture, now I can no longer sit cross legged. Any suggestions?

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Steven Rollims

Thank you for the great tips it helps already feeling better. I feel young all over again

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Melissa Lira Oehl

Thank you for these videos! I am 33 and trying to lose weight and get in shape to join the Air Force. Your videos are a life saver. Been dealing with knee pain off and on for years.

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Paresh Go

Hi doc ..I had messaged you before . I had injury in nov 2018 while doing body Weight squats . My left was giving up /Woobly feeling for long times and I had 99% recovery from last month . I would only get pain when I turn around abruptly on my left know ( my right knee was ok ).
I went for a long hike yesterday for about 3 hours and i was having paint in both my knees for last one hour of hiking . I made it after taking several stops .
When I got home from hike yesterday , my exterior /lateral knee cap was hurting And I could barely go up and down stairs ( no pain while resting /sitting ).
I have same issue today . Right side of knee is hurting on both knees when walking . It’s only lateral side of both knees .
I know v hard to tell without looking ..there is no visible inflammation and only when I press lateral knee cap it hurts .
Any Idea what’s going on ? This is so frustrating! I Had barely recovered and was enjoying little of riding bike and this happend .
Please advise .

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Virginia Cooke

Hi Dr Jo, the link for the knee sleeve isn’t working. Could you please let me know the brand name so I can search for it? These exercises are very helpful for my injured knee, thank you!

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Komal Silro

My mother is having pain in muscle around knee will it be effective ?

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Sonia Gomez

Can I warm up then do the strength and then the stretch ?

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Randi Cusack

I have concerns with the moving of the knee cap. I do not have an acl.. is this something I can still do without harm to function?

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S C

👌 Thanks 🙏

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King Luey

These are nice stretches 👍 thanks
I will add this to my daily routine when I'm hiking.

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Michael Ezekiel

Great video and very helpful

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Felix Birongo

can you do this exercises after a THR surgery?

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Dimagrimento Dietiziano

Tus videos son incre�bles y son los mejores amo tus videos son grandiosos

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Janani Janu

Hi mam.. I am suffering from ACL partial tear.. shall I try this exercise

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Yuxin Chen

Hi Dr. Jo could you help me take a look at my Mon's Knee x-ray please? She is in China now, I don't trust the Drs there.

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Barrett Inskip

Do you alway stretch out both legs even if one knee has issues ?

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Mohammad Alhashash

I did it for one time till now, and feel much better. Thanks!

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Himanshu Rajkhowa

How many days have to done….I have this problem

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coqui thody

thank you for such a great information Doctor Jo. 
What about a pinch pain on front and side of knee?

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Dave Dawn

very sensible advice.

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Jenny Girl

great videos! im going to try this.. Ive started to exercise (play soccer) after almost 2 years of not doing so and ive gained over 40 pounds (110-150) ive been experiencing knee pain/weakness and some swelling. so you have any other videos or advice on why i may be experiencing this discomfort ?

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Hannah Patrick

Hi there Dr Jo, I know I'm supposed to get a proper diagnosis, but I wanted to hear what you have to say? I sprained my ankle some time in Feb and after the ankle healed, my right knee started hurting. The pain would become more intense after exercise. There are times the pain would be acute and I actually have to prevent myself from falling down. I usually wait it out before heading to the gym again. I am just wondering if my knee is permanently damaged 🙁

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Phi Do

I love your video so much, it's helpful. Thanks dr.

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William Brett-Atkin

Great video. thanks for saying why and not just giving directions. Really useful. I'm having a lot of knee pain from MTB Racing so will be incorporating this exercisise/stretches into my daily plan

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Wendy Bombril

i`m a martial artist and got a knee pain after learning some backflip. thank you Doctor Jo for this video

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Muhammad Din

Hi Ma'am
Can you make a viedo for getting range of 180 degree of stiff/lock knee ?

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Shahzad Mirza

As a patient of RA is it necessary to get some ones help for physio therapy…cant we di it our selves?

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Harley Hughes

Awesome thanks it help

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Taimoor zia

i've knee pain in my one knee since 2 weeks used a lot of pain killer but my doctor don't suggest me to do exercises and stretches i can do that or not i think i will helpfull for me ?

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FARHEEN kouser

I have done lots of exercises but there is no result..my vitamin d is low

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SaGar Jung Thapa

Can you plz make video on
Exercises on how to increase knee flexion after tkr

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Julia

After a cardio and strenght workout i feel some pain right under the kneecap, can this mean that I am doing some things wrong during my workout or just that my knee is not that strong yet and it will get better overtime?

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Dougie Farquharson

Great video and thank u

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Richard Jollymore

good stuff!

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Doug MacTavish

Wonderful video. These really help me. Thank you.

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King Hasan

Excellent work in word stay Happy forever follow the whole work out as I am. Stay tune I grantee u can walk better than yesterday without any pain. 👍

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Rishabh Agarwal

sir/mam i have problem in my right knee. i want to send you my mri report i need suggestion from you. mam please guide me how to send you my report please send your email id
.

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kenda perealta

This video saved my life ❤️

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Shanmugasundaram Nallapan

Thanks, Dr. Jo

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Matthew Shaba

Thank you Doctor Jo for good information

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Meera Bakshi

Hi Doc, I am feeling dull achy knee muscles…especially the side muscles. I have no knee injury. Slowly but gradually from the age 50 to 67 I have gained 20 lbs. I eat very little and am pure vegetarian, plain and simple food , no fried dishes and no oily dishes. Very difficult to have my original weight back. I feel that this access weight is the main reason for my knee pain. My job required me to be on my feet all work hours as I was a computer technician, had to work standing by my counter. That has made me loose my muscles go weak so much so that sitting on the floor to play with grand kids is rather impossible! Sometimes to collect a toy from the far away distance I would put my knees on the floor stretching myself from sitting position and the knee cap screams like anything! What suggestion you have for me to exercise? I would appreciate your feedback. Thanks.

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Terri Davis

Thank you for this video. It has been a great help with my knee pain.

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Marley Jade Brownlie

thanks so much for your vids!!

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Jacqueline Harris

thank you..felt better the next day!

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Carlos Dieppa

That icky feeling is hitting so hard watching you wiggle the knee cap D:

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Alan Tay

Excellent demonstrations. They are my daily routine exercises. Love them.

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ajay menaria

Is cycling is good for arthritic knee and if yes in which stage

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Bopanna T U

I have complete ACL tear to my right leg. Whether operation is mandatory

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Ramphal Dhillon

Thankyou for

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Herminia Bautista

Thanks very much for this information as I'm presently having a knee problem due to accident while boarding a vehicle. God bless you

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carmen r

How do I fix my right leg not resting down level to my left leg when sitting cross legged like you were at the end of the video…Its not pc to say it the way we used to say it in school in the 90s

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Diletta Cambio

Excellent !😀

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deltafalcon1

Love it.

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Running Wolf

Beautiful. I love it

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Sunitee

My knee pain is not constant. While walking I would get a sharp sudden pain and it's done

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sandeep singh

Thanks so much for mam

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Ali Dolloso

Thank you – much appreciated. Doing these excercises and they are helping alot.

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Vicky Lambert

Hi! Are you a physical therapist? I am going to Pilates and many of your exercises are similar to what we do on the reformer. I’m going to try your exercises. My knee swells daily, to where I can’t bend it much. My doc has me on Aleve and recommends a sleeve.

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Kabir Md.Ghulam

Thanks for your excellent demonstration .

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Lydi Gaines

Was up all night in tears from the pain in my right knee. You were the 3rd You tube Dr. That I tried. It's been 4 days of doing these stretches 5 times a day. I am pain free and no longer limping.
I love you ❤ lol !!! Thank you ! 💃🏋🏃

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tayeblondon

great cheers

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