HEAL IT RIGHT! Stretches & Exercises For Your Knee Pain
The best home exercises and stretches to help your knee pain after an injury. Presented by a doctor of physical therapy to help you relieve knee pain and feel better fast. Follow these simple at-home exercises to increase motion and decrease pain in your knee. READ MORE below!
Whenever anyone walks into my clinic with a knee injury, the goals are consistently the same: reduce inflammation and swelling in the knee and leg, increase the amount of motion in the knee joint, and increase strength of the muscles that act on the knee.
The exercises I’m going to present to you in this video are the same ones that I give to my patients every single day! I know they’re incredibly effective at decreasing knee pain and improving function after an injury and I hope they help provide you some relief as well.
➡️ LINK TO JARED’S STRETCH OUT STRAP: https://amzn.to/3g96Gsj
➡️ LINK TO JARED’S FOAM ROLLER: https://amzn.to/3g3PIvs
In this video, I’ll present to you the best treatments to address the inflammation and swelling that is typical right after an injury. Then I’ll explain the best stretches for your leg both to extend (straighten) it all the way as well as flex (bend) it all the way. Finally I’lll finish with five great home exercises that will focus on keeping your quadriceps and hamstring muscles strong.
0:00 Best Home Exercises For Knee Pain
1:14 INFLAMMATION AND SWELLING TREATMENT
1:37 STANDING HAMSTRING STRETCH
2:19 SEATED HAMSTRING/CALF STRETCH
3:19 KNEE TO CHEST STRETCH
3:51 PRONE QUAD STRETCH
4:52 QUAD SET
5:34 STRAIGHT LEG RAISE
6:34 SHORT ARC QUAD
7:40 HAMSTRING BRIDGE
8:33 MINI SQUAT PROGRESSION
I hope you enjoy this video and that the stretches and exercises I’ve presented help you with your knee pain. Please share your experience in a comment below and consider subscribing to my channel if this video helped you in any way.
OTHER KNEE PAIN VIDEOS YOU MAY FIND USEFUL:
✅ 5 EXERCISES TO STRENGTHEN YOUR KNEE: https://youtu.be/ikt6NME0k9E
✅ TOP 10 EXERCISES FOR KNEE STRENGTH - NO EQUIPMENT: https://youtu.be/h_bgIN5r5JY
✅ STOP PAIN UNDER YOUR KNEECAP: https://youtu.be/j4pkM4ZO6hM
✅ FIX YOUR PATELLAR TENDONITIS: https://youtu.be/bvryJd1FqyQ
✅ 3 TESTS TO CHECK YOUR ACL AT HOME: https://youtu.be/RfY5YP8-5fc
The best home exercises and stretches to help your knee pain after an injury. Presented by a doctor of physical therapy to help you relieve knee pain and feel better fast. Follow these simple at-home exercises to increase motion and decrease pain in your knee. READ MORE below!
Whenever anyone walks into my clinic with a knee injury, the goals are consistently the same: reduce inflammation and swelling in the knee and leg, increase the amount of motion in the knee joint, and increase strength of the muscles that act on the knee.
The exercises I’m going to present to you in this video are the same ones that I give to my patients every single day! I know they’re incredibly effective at decreasing knee pain and improving function after an injury and I hope they help provide you some relief as well.
➡️ LINK TO JARED’S STRETCH OUT STRAP: https://amzn.to/3g96Gsj
➡️ LINK TO JARED’S FOAM ROLLER: https://amzn.to/3g3PIvs
In this video, I’ll present to you the best treatments to address the inflammation and swelling that is typical right after an injury. Then I’ll explain the best stretches for your leg both to extend (straighten) it all the way as well as flex (bend) it all the way. Finally I’lll finish with five great home exercises that will focus on keeping your quadriceps and hamstring muscles strong.
0:00 Best Home Exercises For Knee Pain
1:14 INFLAMMATION AND SWELLING TREATMENT
1:37 STANDING HAMSTRING STRETCH
2:19 SEATED HAMSTRING/CALF STRETCH
3:19 KNEE TO CHEST STRETCH
3:51 PRONE QUAD STRETCH
4:52 QUAD SET
5:34 STRAIGHT LEG RAISE
6:34 SHORT ARC QUAD
7:40 HAMSTRING BRIDGE
8:33 MINI SQUAT PROGRESSION
I hope you enjoy this video and that the stretches and exercises I’ve presented help you with your knee pain. Please share your experience in a comment below and consider subscribing to my channel if this video helped you in any way.
OTHER KNEE PAIN VIDEOS YOU MAY FIND USEFUL:
✅ 5 EXERCISES TO STRENGTHEN YOUR KNEE: https://youtu.be/ikt6NME0k9E
✅ TOP 10 EXERCISES FOR KNEE STRENGTH – NO EQUIPMENT: https://youtu.be/h_bgIN5r5JY
✅ STOP PAIN UNDER YOUR KNEECAP: https://youtu.be/j4pkM4ZO6hM
✅ FIX YOUR PATELLAR TENDONITIS: https://youtu.be/bvryJd1FqyQ
✅ 3 TESTS TO CHECK YOUR ACL AT HOME: https://youtu.be/RfY5YP8-5fc
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UPDATE – mom's knee is making some improvements as she has been doing these exercises! How did you hurt your knee? Did you ty these exercises and did they help? Tell me your story in a comment below and thanks so much for watching!
Thankyou soooo much ,Son.God Continue to Bless You 🙌 and All of us
I had noise of cracking whe n I Bend my knee , I try to eat every thing I can like collagen, veggies and squats but nothing prevents it. I did xray get to know muscles are tight, CAn u recommend me something
nice 👌..also mbe add hold relax stretch to the stretching..makes trigger points buzz off 😊
Can we do just one rep for 45 min?
I rlly dont understand my knee anymore and i am so stressed about it . My knee doesnt hurt like hell it hurts a little and it was randomly like 5 months ago , one day when i woke up boom knee pain and it clicks a lot when i dont move it . Will these exercises work ?
Thank you I hope this will improve my knee injury.
When he said, you could use the kitchen table…did anyone else hear his mom say, son, do not sit on the kitchen table?
Helpful! But what if you do these stretches without a roller?
So. Can partially and or fully torn ligaments be self healed ? The net says they have no blood supply so they can’t.
Hi! I hear popping noises everytime I bend my knees. What can be done?
Love this – no blether, no selling, no unnecessary chat to lengthen the video. Good work.
Thanks for taking some of your time to help us who have knee injuries
What about yoga??
I hope your mum is OK and doing well.
My knee hurts bad it’s like the skin peel off cuz I fell off my bike D:
Many Thanks, Doc!
Thank you so much. I underwent a knee surgery. ACL reconstruction, medial meniscus fix , cartilage torn and finally after two months, injected synovial fluid direct into my knee. Saw now the videos. Will start. Can you suggest any specific strengthening for the above mentioned.
Thank you once again 👍
Also I find the squats can be done super slow so that there is no pain that is what I am
Experiencing
Update I hurt my knee back in January and I am still recovering but there is noticeable improvement these exercises are great
I wonder if you every work with the toes they seem to have little tendons that run all the way up to the knee like seated toe raise and hold for a few minutes