Knee Pain? Try These 3 Exercises …

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PDF pose chart here:

Do you have knee pain? Is it worse when you walk up and down stairs, or when you squat? Does it feel particularly bad when you run? Most active people will likely feel some aches and pains in their joints from time to time. If you have a painful knee and you’re trying to figure out the cause and how to fix it, this video will hopefully help.

From my experience as a yoga instructor, 80 percent of knee problems start out very mild, and if you catch and treat them early and cautiously, they can often resolve within 2-8 weeks. On the flip side, if you self-medicate and try to push through the pain, knee problems can quickly escalate and become chronic.

In this video I will show you some simple tests to establish where your knee pain in coming from and then some gentle isometric poses to help you start your healing journey.

00:00 Knee Pain
01:15 Knee Pain Self-Tests
02:31 Knee Anatomy
03:29 Common Knee Injuries
06:26 The Healing Process
11:00 Corrective Exercises
12:02 One-Legged Wall Sit
15:06 Sissy Squat
18:20 Isometric Step Down

DISCLAIMER – Please do not use this video to diagnose or treat a severe injury. If you’ve had an impact injury, a slip and fall, or any knee injury that leaves you unable to walk, please see a doctor. In all cases, you should check with a trusted healthcare provider before starting any self-care routine.

Your knee is the biggest joint in your body, where your femur (upper leg bone) connects to your tibia and fibula (lower leg bones) via lots of connective tissues. Injuries in this area usually involve the ligaments (MCL, LCL, ACL, PCL) tendons (quadriceps and patellar), or cartilage (meniscus).

As a synovial hinge joint, your knee is designed to flex and extend and has very little rotation. Most injuries occur from excessive rotation, impact, or run and pivot movements that push the knee beyond its normal functions.

* When you walk up or down stairs
* When you squat
* When you run

These exercises assume that your knee injury is recent and intense. As a result, they are conservative by design. You will need to progressively increase load and intensity within a couple of weeks. Never push through pain, and please modify or even skip any of these poses if you feel any sharp pain while practicing.

* Don’t immobilize your pain, keep moving (gently)
* Don’t mask the pain with NSAIDs such as ibuprofen
* Trust your body’s natural healing processes

1) One-Legged Wall Sit
2) Static Sissy Squat
3) Isometric Step-Down

* Science of Stretching 5-Day program:
* Check out this article:
* My podcast:
* Main site:

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Got a question? Please post down below.

#KneePain #KneeExercises #KneePainRelief



Remember to grab the PDF pose chart in the description. Questions or comments most welcome here. Thanks for watching! – Lucas @ YOGABODY

Shannon S says:

Should I wear a knee brace while working out until these exercises heal the knee?

Evelyn Joyce says:

Thank you so much for such a detailed explanation. I finally have a bit clarity as to what's really happening to my knees. I have a nagging knee injury from over squatting 5 years ago. Nothing structurally wrong but just never truly healing. You mentioned these exercises are conservative. So I wonder if I can try them too? Thank you !

Haji Abubkr says:

Thank you, it helps me a lot. God bless you.

Soh Kok Hui says:

Very good lesson. Thks 👍

Irshad Khan says:

Sir you are great….

Pohpoh Hhg says:

Best knee video! Non of the jabajaba.straight into the meaty technical information. Thank you!!!!!!

Truth Seeker says:

Thank you very much. you explanation is more related to real life in other word its precise ! which area of knee pain, is very important. youtube is filled with Knee pain topic.. but what type of knee pain, my knee pain is different than others. which area of knee and so on its very important. please also share some nutrition what to eat that are good for joints.

mostafa bouhir says:

Muchas gracias coach es lo que
Estoy buscando genial

Klasik_Wanderer says:

Very informative videos thank you Sir

S. A. M. P STUDIOS says:

Your r a great teacher.thank you n god bless

mikezen99 says:

Very informative and educational. He delivers the content in a concise manner and gets the job done fast. Appreciate it very much and please keep such information on healing injuries coming!

Marlene Chism says:

I'm not understanding the block. Isn't there a chance of slipping? Are you supposed to not put your weight on the block?

Rosemarie Bishop says:

Beyond thankful for these extra videos, Lucas… they complement my YB certifications perfectly..#lifetimelearner

Westmnister Home Day Care Guelph says:

👏👏👏👏👏amazing. 🙏🙏🙏

Rose Serrano says:

Thx, this knee exercises are very doable for me !

Chris Jones says:

I spent years in pain and eventually seen a physiotherapist… I had a lot or cartilage scarring both sides of my knee joint and my left knee had severe weakness due to weak supporting muscles.

What scared me was that I was squatting over my body weight in the gym but was unable to lift my legs weight if isolated! 

We have a culture of lifting heavy weight and not having a clue about the damage we are doing to our bodies.

suresh selva says:

Thank you sir, very informative …

Ivka Dracova says:

what if the pain is comming after apx 8-12km of running whatever terrain.. ? thnx (can it be from hips or ankle??)

Dan Woznicki says:

Thanks for spending the time helping

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