10 Best Stiff Knee Pain Relief Stretches
A stiff knee can be caused by tight muscles around the knee, injuries, or even arthritis. Some simple stretches to loosen up the muscles around the knee should help. Buy a worksheet with these knee stretches at: https://www.askdoctorjo.com/stiff-knee-stretches-worksheet
Starting off with patella mobs is a great way to get the joint loosened up. Since the kneecap is connected to the quad and patellar tendon, if they are tight, it can push the patella down into the knee joint causing pain and stiffness.
Next are heel slides. Even though these are not technically a stretch, they are a great way to get the knee moving and relaxed before going into the big stretches.
Then using a strap to help stretch, quad stretches, hamstring stretches, IT band stretches, and calf stretches are a great way to get all the muscles that go to and cross the knee joint. These are full stretches, so hold the stretch for 30 seconds, and then do 3 reps on each side.
A butterfly stretch for the groin or adductor muscles, and a lunge stretch for the hip flexors will not only loosen up the knee, but they will also help with the hip. These are full stretches, so hold the stretch for 30 seconds, and then do 3 reps on each side.
Seated heel slides with heel taps are one of my favorite ways to get a stiff knee moving and help increase the bend in the knee.
Finally, a soleus stretch will get the muscle underneath the calf. This is a full stretch, so hold the stretch for 30 seconds, and then do 3 reps on each side.
Related Knee Pain Relief Videos:
Dr. Jo's Knee Pain Relief Playlist:
https://www.youtube.com/playlist?list=PLPS8D21t0eO8ojmAD3ojQKexyQwm76Itx
10 Best Knee Pain Strengthening Exercises:
https://www.youtube.com/watch?v=yQKxITLikiE&list=PLPS8D21t0eO8ojmAD3ojQKexyQwm76Itx
7 Stiff Knee Stretches:
https://www.youtube.com/watch?v=WgPviOiTp-8&list=PLPS8D21t0eO8ojmAD3ojQKexyQwm76Itx
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Doctor Jo is a Physical Therapist and Doctor of Physical Therapy.
SUPPORT Dr. Jo for as little as $1 a month, and get cool rewards: https://www.askdoctorjo.com/support
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10 Best Stiff Knee Pain Relief Stretches:
https://www.youtube.com/watch?v=YEYf0zi11yY
https://www.askdoctorjo.com/10-stiff-knee-stretches
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a personalized treatment plan and is intended for general education and demonstration purposes only. Perform the moves in this content at your own risk. These moves may not be appropriate for your specific situation, so get approval and guidance from your own healthcare provider before beginning. If anything is painful or doesn’t feel right, stop immediately and contact your healthcare provider.
Don’t use this content to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare provider or to replace the advice they give you. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content.
A stiff knee can be caused by tight muscles around the knee, injuries, or even arthritis. Some simple stretches to loosen up the muscles around the knee should help. Buy a worksheet with these knee stretches at: https://www.askdoctorjo.com/stiff-knee-stretches-worksheet
Starting off with patella mobs is a great way to get the joint loosened up. Since the kneecap is connected to the quad and patellar tendon, if they are tight, it can push the patella down into the knee joint causing pain and stiffness.
Next are heel slides. Even though these are not technically a stretch, they are a great way to get the knee moving and relaxed before going into the big stretches.
Then using a strap to help stretch, quad stretches, hamstring stretches, IT band stretches, and calf stretches are a great way to get all the muscles that go to and cross the knee joint. These are full stretches, so hold the stretch for 30 seconds, and then do 3 reps on each side.
A butterfly stretch for the groin or adductor muscles, and a lunge stretch for the hip flexors will not only loosen up the knee, but they will also help with the hip. These are full stretches, so hold the stretch for 30 seconds, and then do 3 reps on each side.
Seated heel slides with heel taps are one of my favorite ways to get a stiff knee moving and help increase the bend in the knee.
Finally, a soleus stretch will get the muscle underneath the calf. This is a full stretch, so hold the stretch for 30 seconds, and then do 3 reps on each side.
Related Knee Pain Relief Videos:
Dr. Jo’s Knee Pain Relief Playlist:
https://www.youtube.com/playlist?list=PLPS8D21t0eO8ojmAD3ojQKexyQwm76Itx
10 Best Knee Pain Strengthening Exercises:
https://www.youtube.com/watch?v=yQKxITLikiE&list=PLPS8D21t0eO8ojmAD3ojQKexyQwm76Itx
7 Stiff Knee Stretches:
https://www.youtube.com/watch?v=WgPviOiTp-8&list=PLPS8D21t0eO8ojmAD3ojQKexyQwm76Itx
===========================================
Doctor Jo is a Physical Therapist and Doctor of Physical Therapy.
SUPPORT Dr. Jo for as little as $1 a month, and get cool rewards: https://www.askdoctorjo.com/support
===========================================
10 Best Stiff Knee Pain Relief Stretches:
https://www.youtube.com/watch?v=YEYf0zi11yY
https://www.askdoctorjo.com/10-stiff-knee-stretches
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a personalized treatment plan and is intended for general education and demonstration purposes only. Perform the moves in this content at your own risk. These moves may not be appropriate for your specific situation, so get approval and guidance from your own healthcare provider before beginning. If anything is painful or doesn’t feel right, stop immediately and contact your healthcare provider.
Don’t use this content to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare provider or to replace the advice they give you. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content.
Buy a worksheet with these knee stretches at: https://www.askdoctorjo.com/stiff-knee-stretches-worksheet
Don't forget to hit the 🔴 SUBSCRIBE 🔴 button above! Find all of my videos at youtube.com/askdoctorjo
I have my own mellow chocolate bear named Pete and he would like to give a shout out to Mr. Bear. Thank you for these great stretches and for including Mr. Bear, who has a very healing aura. heart hands
Hello ma'am ur excercises are great help to me please let me know how many repetitions should me do in a day
Dr I have knee pain since 9 months but my blood test, xray, mri scan everything is normal.. I done one month Physiotherapy not curing….
I feeling knee pain, sound from my knee,tightness, locking.. Can you see my report and tell me how I get free from the knee pain?
Some people deserve just a "Thank you"..! But,,,
Ma'am you deserve….❤️
What if your obese? Do you have other exercises
One day I popped my knee and it feels like it got stiff so bad. After this it got unstiff and my knees got way stronger. I also sued a compression around my knee to help. This helped me so much and no more than in 3 weeks everything was back to normal
I have a question, I'm having trouble with my knee , I don't feel any pain but it feels tight like there's tension on my knee cap
It was really helpful thank you! I’m able to walk normal again after I did it 😌
On the IT stretch, do I need to have my knee locked? Is a slight bend okay or does it compromise the stretch?
My knee has become very stiff ,it's been 4 months since my surgery but my knee bending isn't improving it's been 1 month i am going for psyotherapy what should I do now doc
Enjoyed learning these great exercises Have subscribed Hugs for Mr. Bear
This doctor is ON POINT 😳😳😳 best stretching methods I’ve seen in a while. VERY EFFECTIVE.
Needed this one. Thanks JoJo, hope you're having a great day. Going to have a good session
Your calmness adds to my relief — that is a plus (lol) see now I can even smile while I am choosing one of these gentle exercises for myself. Also, your darling dog is a mental health healer and that too eases my discomfort. Thank you for the video very much appreciated..Yes I am now a subscriber.
Dr jo… it hurts 😭 I need bear to comfort me while I’m stretching
What if. I cant fully strecht my knee. In 3rd and forth. Mybe only at 100 degree fold. Would i force it ..
Ps.. It really hurts.
I've subscribed
Can you tell me about some exercises for posture and fitness
I don’t remember ever been able to move the patella like you do. I must be really tight 🤣thanks for video
Thanks Dr Jo for sharing these great knee stretches to help relieve stiffness in the knee!!! Greatly appreciated.