7 Best Knee Pain Exercises (Moderate) – Ask Doctor Jo

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These knee pain exercises should help strengthen your knees and decrease knee pain. If these moderate knee exercises are too difficult, check out Dr. Jo’s beginner knee pain video first: https://www.youtube.com/watch?v=CHgIV32iwMo&list=PLPS8D21t0eO8bRyNBvm5NULZeCKPsnP3Q&index=62&t=0s

The first knee pain exercises are bridges, clamshells, and a four way hip lying down. These not only work your knees, but your hips as well.

Bridges with a band make your muscles work together to help them stay balanced. Sometimes when you have an injury, the muscles become imbalanced, and don’t work together.

Sit to stand, heel/toe raises, and single leg balance exercises work your hips, knees, and ankles. All these areas need to be strong to help your knees stay strong and decrease the knee pain.

Learn how to get on my “Wall of Thanks” here: https://www.askdoctorjo.com/wall-of-thanks

Related Videos:

10 Best Knee Pain Strengthening Exercises:

Knee Pain Relief Exercises & Stretches:


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

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7 Best Knee Pain Exercises (Moderate):

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. 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. Use of this content is at your sole risk.


AskDoctorJo says:

Buy a printable worksheet with these Knee pain exercises here: https://www.askdoctorjo.com/buy-moderate-knee-pain-exercises-worksheet
Buy loop bands here: https://amzn.to/2YBuaw9 (affiliate link)
Don't forget to hit the 🔴 SUBSCRIBE 🔴 button above! Find all of my videos at youtube.com/askdoctorjo

Pradeep Sarkar says:

Very nice demos for kneepain stretching. Thanks a lot. 👍👍

Stacey Hall says:

Dr. Jo, I watched your Moderate Knee exercises to see if I could incorporate some more exercises into my therapy soon! 💗

Steve Szejna says:

Squats and Lunges have always been painful for my knees. Could be years of doing them incorrectly BDJ (Before Doctor Jo 🙂). I use a leg press type exercise using a therand while lying on my back. No pain with this one. Is this a good substitute?

Hamida Nazari says:

Hi !
thanks you are the best.
sometimes when i run i fall down and my knee fine 2 pain i think that my joints from my knee separated from each other the doctor told that your leg is weak i don't know what should i do

Chuck Maverick says:

Should I be feeling the clam shell on my inner thighs or am I going too far?

Aliza Bonilla says:

i love the way you explain the exercises! thank you for this, it's a great help!

Lauren Alman says:

Hi thanks for tips. Where do you get head rest? Again thanks

Ronald Rose says:

Hello Dr. Jo, sincere thanks to you for sharing the helpful information. I will make a point to do the exercises on daily basis take care.

D'Artagnan Taft says:

I'm gonna try a few of thoughs

Sofia Sousa Pires says:

So cute Kali! Yay I’m on the wall of thanks!!

Ailes d'aigle says:

Dr. Jo, I appreciate your YT videos regarding the knee. My knees issue have improved significantly by carefully and diligently working out through your instruction and for this, I am grateful. Thank you. I do have a question regarding the Tensor Fasciae Latae (aka hip flexor), The right side started hurting today and it may be because i was on vacation for 9 days and not exercising at all… Upon returning back to the gym, after vacay, while on the treadmill for a walk (gradually working my way up again…) and during the walk, i started getting the pain… so i cut the walk short so as not aggravate the TFL any further… Any advice on what i can do to? please help ☺️ me.

HolyCity2012 says:

Carolina shirt?

Where you at Dr. Jo? I live in Mount Pleasant.

rarerepair Frits says:

Your dogs are insanely spoiled! ☺️

zoran popovic says:

Thank you 🙂

William Gall says:

Hi @askDoctorjo I like a few of your videos and have to put them into practice as I've started running again (³rd time lucky) and I need good exercises for lower back, thighs and Achilles as that seams to be the most I'm working, can you point me into any tips or videos you have to stretch and strengthen if you don't mind.

Thanks and keep up the good work

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