Knee Pain Relief Exercises & Stretches – Ask Doctor Jo

100 thoughts on “Knee Pain Relief Exercises & Stretches – Ask Doctor Jo

  1. Hello dr jo i am 26,i started exercise for losing weight that included dancing along with some other exercises. I had a pain in my left knee that must be because of some wrong posture,i quited exercise and give it a rest. As I give it a rest i dnt feel anything but when i start exercise again i feel some pain. I did your above mentioned exercise just now and it feels like a relief and knee is like relaxed now . what should i do. I am not overweight i am 57 kg or 56 kg but my lower body is heavy as compared to upper body and my height is 5'6"

  2. Doctor jo i have a one question with you. So i have a knee pain but i don’t get crunch in my knee when i rub it. I got this pain when i started my exercise. It knee was still hurting even though i took a break 3 times. I released I would not have great exercise if it kept hurting so I stopped exercising and decided to give it a break and do my exercise next day. I don’t know why my knee hurts even though I exercise 3 times a week. Plz can you tell me what can i do to stop the pain in my knee while exercising.

  3. These stretches and exercises are great! I did them yesterday for the first time, but only had time to do the first two exercises. Still, I was able to walk around like a normal person, with no knee discomfort. Just now, I did them all and my knees feel great. I’m looking forward to starting my day, walking around and seeing how it feels to get me legs and stride back. Thanks Dr. Jo 🙂

  4. Hi doctor. I'm 14 years old. I'm having pain around sometimes at the back of patella since 3-4 days. I play football and I didn't hurt my knee. A few days ago when came back home after playing I felt pain in my left knee when I was standing on my left leg. The next day I felt better. But now it is not that better. I've been watching videos for around 3-4 days. I've found that flat feet can cause knee pain, ankle pain and lower back pain as well. I have flat feet and I think my knee pain is because of flat feet. It hurts only when I straighten my leg tight and try to move my patella and also when I fold my legs for a long time. I hope it is not an acl tear or something worse either. What should I do doctor? Please please help me. Those YouTube videos has increased my fear.😭😭Please help me. 9523075387

  5. I could not do squats my leg was shaking ?I was playing foot ball something happened extreme pain started I could not take it any more went to Dr he cast my leg for six weeks but still hurt keen to ankle what should I do plz help

  6. My mother have artheratis and she feels lot of pain in walking, are these exercise helps in this case. She is 55…

  7. Hello dr. I dislocated my knee 9 weeks ago. I went to hospital and they gave me brace and crutches. I had mri scan and I’m waiting for result.
    I can’t lift up my leg I’m so worried please help!😭

  8. If hyper-mobility/Ehlers Danlos Syndrome is the cause for knee pain and weakness, is massaging the patella still a good idea? Multiple patella subluxations in the past are concern.

  9. Hi Doctor Jo, three ago I was doing body weight squats and i did 50 without doing any warm up .
    Next day my left knees was feeling wobbly when I try to walk or just standing ..it wasn’t painful , it just felt unstable and wobbly ..there is no inflammation or bleeding .
    Slowly I feel lot better and now wobbly feeling is almost gone but it’s still not feel the same ..something is off and still feel tender and unstable .( I am wearing knee sleeves ).
    Again , unstable feeling is gone quite a bit .do you think I have minor tear ? Or it just inflamed ? I am not doing any squats now but I do go to work and I have stopped jogging .
    I was doing Asian /Hindu squats which. Tends to be heard on knees.
    Please advise . Thank you ?

  10. 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?

  11. 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

  12. 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!

  13. 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

  14. 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.

  15. 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.

  16. 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.

  17. 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

  18. 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

  19. 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?

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

  21. 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

  22. 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?

  23. @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

  24. 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?

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

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

  27. 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.

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

  29. 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

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

  31. 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.

  32. 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 .

  33. 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!

  34. 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?

  35. 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.

  36. 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 ?

  37. 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 🙁

  38. 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

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

  40. 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 ?

  41. 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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