5 Achy Knee Pain Relief Stretches & Exercises

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An achy knee is often caused by tightness or weakness in the muscles around the knee. These knee stretches and exercises may help relieve the knee pain. Buy a worksheet with these achy knee relief moves at: https://www.askdoctorjo.com/achy-knee-worksheet

The first exercise to help relieve an achy knee is a quad set. This will not only help strengthen the quad muscle, but it will also help loosen up the knee joint.

Next is a heel slide. This is a great way to get some bending or flexion in the knee. Using a strap can also help get an extra stretch.

The last three stretches are with a strap for some of the muscles that cross the knee joint. A hamstring stretch, IT band (or tensor fasciae lattae) stretch, and a quad stretch should help get rid of some of the achy pain around the knee.

Related Videos:

10 Best Knee Pain Strengthening Exercises:

Knee Pain Relief Exercises & Stretches:


Doctor Jo is a Physical Therapist and Doctor of Physical Therapy.

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5 Achy Knee Pain Relief Stretches & Exercises

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.


AskDoctorJo says:

Buy a worksheet with these achy knee relief moves at: https://www.askdoctorjo.com/achy-knee-worksheet
Buy a stretching strap like the one in the video: https://amzn.to/3bRhWYN (affiliate link)
Don't forget to hit the 🔴 SUBSCRIBE 🔴 button above! Find all of my videos at youtube.com/askdoctorjo

Elsie Valentin says:

Mine is so painful I fractured my tibia bone and it has a hardware I'm having a hard time bending.

AJ B says:

Your dog is lovely!

Aidan M. says:

Thank you for posting these great videos. I hope to try these at the gym soon. P.S. Do you also work for an animal shelter or volunteer at an animal rescue? I think seen a different dog in each of your videos!

Genise White says:

Where can I buy a long strap?

Ishak Sehic says:

What exercises can help to sove a knee cracking when I strech my legs?

Tawanda Oates says:

Hi Dr. Jo,
Which video is good for Baker's Knee pain?

Geralyn Kamahaʻo Camarillo says:

Youʻre sooo awesome, Dr. Jo! MAHALO!!!

bubbles xx says:

hi dr jo! i am wodnering if it’s normal for our knee to vibrate when we place our hand on top of it. especially after exercising or bending the knee or during squat, lunges? i am worried

Pure Speed Athletes says:

Hey I’m 17 years old and And am a sprinter and wide receiver for fball. For a long time now my internal rotation has been bad in my legs whereas my external rotation is very good. I have tried to work on internal rotation like the 90/90 stretch but when I do it I feel a sort of tight pain that feels like a string is pulling inside the outside of my knee. So I haven’t been able to do any internal exercises since as it’s too much pain. It’s not like normal knee pain more like a tight pulling. No physio has been able to help me. Do you know what this is?

Robert Lazorko says:

Dr. Jo is the most awesome of awesome. Come for the dogs and comedy, stay for the injury treatment and prevention. Thank you so much for all you share!


Mam I have pain in my thigh.
MY MRI REPORT SAYS THAT MY L3 AND L4 NERVE HAS COMPRESSED…mam plzz tell will I be fine or cure by this pain completely or not.

Irfan Shafi says:

How to releive pain in right arm caused due to extensive writting ?

Nesrine Belk says:

Thanks Doc. Your videos are very helpful. You re the best,😘

Chandrasekaran A R says:

Captions makes it unable to follow your action

Tracy says:

I’m getting gel injections bec my knees after chemo are useless. I’ve been actively lifting weights & exercising to build muscle (post menopausal). I share your vids with my PT, too. Ty, Jo🐶🐱

Abdulfatah Ahmed says:

You always teach us helpfull exercises
Thnk u very much

Roger Funk says:

My knee don't really ache but it's good workout. It helps because mine pop when I lift weights 🤣

Roger Funk says:

Hey pretty miss Remy!! 🐾

Beto Longoria says:

Thanks Doc. Jo. 🙏🏻. Pretty Miss. Remy 😍🐾🐾🙌🏻

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