Real Time Knee Pain Stretches & Exercises – Ask Doctor Jo

Real Time Knee Pain Stretches & Exercises – Ask Doctor Jo

Hey everybody, it’s Doctor Jo. And today I’m
gonna show you some knee stretches and exercises, and I’m gonna do it in real time, so follow
along with me. Let’s get started. So the things that you’re gonna need, a strap, or if you
don’t have a strap, you can use a dog leash, if you’ve got some doggies like me. Or you
can use a beach towel or a belt. Just something to be able to help pull your foot in or your
leg up to get that stretching. And also a timer or you can just follow me, I’m, gonna
time everything. We’re gonna do the stretches for 30 seconds, and we’re gonna do 3 of each
of them. So I’m gonna mainly do my left leg when we get into the exercises, I might switch
just so I don’t have to turn, but make sure you’re doing the side that needs done. So
the first stretch is gonna be for your calf. So take the strap or whatever you have, and
put it at the ball of your foot. So you don’t want it down low, and you don’t want it up
on your toes cause if you put it on your toes it might slip off and hit you. So right about
at the ball of your foot. You’re gonna be nice and relaxed, I’m gonna go ahead and start
the 30 seconds, and just pull in towards you. So where you’re gonna feel this stretch is
right underneath where your calf is on the bottom of your leg. Now as you’re pulling,
don’t feel like you have to crank on it really hard. You just want to feel a nice tension.
I call stretching like a good hurt. It doesn’t hurt, hurt, but you’re kind of like oh yeah,
that feels really good. Because if you’re pulling too hard, you’re gonna irritate those
muscle fibers and then end up having it too sore, or damaging something. Go ahead and
relax now. And usually I just say take a 5 – 10 second break. You know, let that muscle
reset itself. And then go ahead and start again. So we’re gonna pull back again for
another :30 seconds. And again, make sure that you’re not pulling your toe towards you.
That you’re doing all of the movement with the strap. So you;re muscles are nice and
relaxed. They’re just sitting there, they’re enjoying the ride. Again, it should feel good.
It should be one of those where, like it doesn’t hurt, but if I push a little bit more it might
hurt. So you’re right at that point a lot of times when you’re stretching as you go,
you can feel the muscle let go a little bit. And then you can give it that extra stretch.
Go ahead and relax again. And I didn’t mention in the beginning, but I’ll mention now, you
never really want to stretch cold. Go ahead and pull again. So do a quick warm-up. You
know 2-3 minutes just if you can do jumping jacks or just bringing your knees up. Getting
those muscles nice and warmed up. I warmed up before I started. It doesn’t have to be
much, 2 – 3 minutes, but you need to really get those muscles loosened and warm before
you start stretching and doing your exercises cause if you go cold, you’re really not gonna
get as much as a benefit cause those muscles are gonna be tight and it’s gonna be really
hard to stretch them out. So as long as you get that quick warm up, it should be pretty
good. Ok, so now just kind of shake that out a little bit. And now we’re gonna go in to
a hamstring stretch. So still using the strap or belt or towel, I like the straps or the
dog leashes because you can kind of take that and then put it down low cause you want this
to stay on nice and tight and now you’re gonna lay down. Keep your leg as straight as you
can, and start pulling it up. Go ahead and start that 30 second timer, and bring it up
as far as you comfortably can without bending your knee. If you pull your toes up, you’re
gonna get a stretch in your calves as well. But what you should really be feeling for
that hamstring stretch is that stretch right there it the back. So if you don’t quite feel
it, pull a little bit more or a lot of times people say they feel it more in their calves,
then relax that foot a little bit, and that will take the calf out of it and then you
can pull a little bit more. But the key is to keep that knee pretty straight. Take that
little break. Relax it a little bit. And the reason it’s important to stretch these muscles
is because the hamstrings come down and cross the knee and the calf comes up and crosses
the knee so if those are nice and loose, it helps protect that joint and not have so much
pressure on it. So let’s go back into a stretch again. Cause as you can see, a lot of time
when you go back and feel behind your knees, you can feel things that feel like a little
cord. There’s some on this side and there’s some on the inside. Those are those hamstring
tendons, and if you feel all the way down, you can feel that they cross that knee. So
when they’re tight, they’re pulling on that knee joint, and causing extra pressure in
there which causes pain. So by having all those muscles nice and loose, you don’t have
all that stress on that joint which helps make everything nice and loose. Alright, coming
down. Again in between, only needs to be about 10 seconds, it doesn’t have to be anything
big, but you do want to give it a quick break to kind of reset those muscles. And then we’re
gonna go into the third one now. Just again nice and stretched. Again, if you feel like
your knee is starting to bend a little bit like that, that means you’re pulling it up
too much too quickly so then come back down cause you want it to be as straight as it
can be. so if that’s only to here, that’s fine. If that’s only to here, that’s fine.
But again, bring it up as much as you can where you’re going alright that’s a good hurt.
Hurts so good kind of feeling, but not actually pain anywhere. I always like to keep the other
knee up because then that takes some pressure off your back. Some people put it straight
out, that’s ok, you can. But I like to keep it bent so then you protect your back if you
can. Alright, so then the next one is gonna be a quad stretch. The front of the leg. So
this time you’re gonna roll over onto your stomach. I’m gonna do my right side so you
can see it a little bit better, but stick to the same side that you’re gonna do. Take
that little loop again and put it all the way around to where your ankle is. Take that
strap, that dog leash, that belt, and put it over your shoulder like this. So then you
don’t have to stress out your body. You can just relax going forward. And then start pulling
it until you feel that stretch right on the front of your thigh area. So again, your goal
is to get that heel as close to the bottom as you can. But not pushing through pain,
just getting that nice tension on it. Now see I’m relaxed at my shoulder. Don’t turn
around and crank it, twist your back, make your back uncomfortable, really try and relax.
I’m propped up on my elbows. If that’s uncomfortable, just go ahead and lay down and relax. Because,
again, you don’t want to stretch something out and feel good in one area and then end
up irritating something else and being uncomfortable. So make sure that your body is in a good position
while you’re stretching. So let’s go into the second one. Nice pull. See I like these
straps a lot cause they have the loops in between. So sometimes you can just grab in
between there. Sometimes it takes a way from you having to grab hard on your fingers. If
your fingers are uncomfortable, you can just take the loop and do a little pull. But again,
you’re relaxed, you’re not trying to bring that heel actively to your bottom, your just
relaxed and letting the strap do all the work. Just nice and relaxed. If you’ve got a book,
I guess you could read a book if you wanted to. Alright. Come back down. We’ve got one
more of those. Just a little pause in between. Shake it out if you need to. And then come
on back up. So again, talking about why it’s important to stretch that quad muscle. The
quad muscle and tendon comes down and connects to the kneecap. So it’s the same thing, if
that muscle is tight, it pulls on that kneecap and if the kneecap isn’t tracking properly,
then that joint is going to cause a lot of pain. So having that quad muscle nice and
loose, really helps take away some of that pain in the joint. A lot of times if people
try and move their kneecap and it doesn’t move, that usually means that your quad muscle
and tendon are tight. Alright. Now you’ve got those muscles nice and loosened up, so
now you’re gonna go into some exercises. Don’t really need the timer for that. I always like
to start off with just doing 10 of each. You don’t have to do a lot, you’re just getting
the movement in your hips, you knees, your whole leg. And you want it to be, again, comfortable.
Eventually you’ll get to the point where your last 2 are very very challenging, but if this
is the first time you’re doing it, you don’t want to do that. You just want to start getting
everything moving and be comfortable. So taking that leg, putting it straight out, again.
Now you’re gonna actively pull your toes up, not with the strap, but actively. And that
helps lock out the knee. You want your knee to be as straight as possible. The other knee
is bent up so you can use it kind of as a target cause you don’t want to bring the leg
much higher than where this one is. Otherwise then you kind of take the exercise out of
it. So just nice and slow come up to about where it’s even, keep that leg nice and straight,
and slowly come back down. So that’s 1. 2. So see I’m doing kind of a smooth motion.
Not really super fast. If you’re going fast, that’s using momentum, and taking the exercise
out of it. But I’m not really relaxing at the bottom, I’m keeping those muscles tight
the whole time. Let’s do 2 more. And then nice and controlled, come back down and relax.
If you have to take a break in between, that’s fine. You can do that, but if you can, keep
those muscles tight throughout the whole 10 exercises. Now turn over onto your side. Take
the top leg, you can either prop it up behind, or you can prop it up in the front. Whatever’s
more comfortable for you. It’s just kind of a balancer. The leg that’s on the ground is
the one that’s you’re working. So, again, kind of pull the toes up, to help lock out
your leg. Keeping it nice and straight. And this time, you’re just gonna come up off the
ground. I like putting it behind, I feel like I have a better view of my leg to make sure
it’s straight. Cause you want to be in a very straight line. And you don;t have to bring
it up high, Just lifting it, controlled up off the ground. Again, that’s 3. And making
sure that it’s controlled the whole time. Up and down. Don’t feel like you have to take
it up this high cause then you’re gonna have to modify things and move and use other muscles,
and this one’s using that inner thigh right there. So you should feel it right there.
Let’s do one more. Now I’m gonna keep on moving, but I’m gonna change sides, don’t change sides,
I’m just doing it so you can see the exercises. So now you’re gonna roll over onto your stomach.
So I’m gonna switch sides, again you stay with the same side. Still keeping that leg
as straight as you can, sometimes your knee’s gonna bend a little bit for this one, but
if you can, pull those toes up and keep it nice and straight. And then just again, lift
a little bit off the ground. Don’t feel like you have to crank that up cause then you;re
gonna pull your back a little bit and then you might be sore in your back. So just up
and down. Nice and controlled. Doesn’t have to be big, doesn’t have to be fast. As long
as you’re controlling those movements. Squeeze those butt muscles if you can. That helps
activate those glute muscles. And just 2 more and then coming all the way down. And then
the last one, again you would be turning all the way around, is gonna be the top leg exercising.
Some people like to just kind of bend up the bottom leg, whatever’s comfortable for you,
but again, you want your body to be in a straight line. If you’re leg’s coming forward, you’re
changing the muscles you’re using and you want to use these outer muscles, you’re glute
med, your IT Band, your tensor fasciae latae, all those muscles up in here. And so again
keeping the foot nice and straight, pulling up those toes. Almost leading with your heel,
so it’s not going this way, it’s going up this way. But make sure you’re keeping it
in a straight line, or even slightly behind you so when you kick, go back just a little
bit. Keep that knee straight. Keep the leg nice and straight, nice and controlled throughout
the whole movement. You should feel a little burn through here, maybe even a little bit
in your bottom. If you squeeze those glute muscles, that will help activate everything.
And then nice and slow and smooth. One more of those. And then you’re done. So it’s as
easy as that, just some simple stretches, some simple exercises to keep those muscles
all around that knee nice and loose, nice and strong. There you have it. If you have
any questions, leave them in the comments section. If you’d like to check out some other
videos, go to And remember, be safe (keep those joints nice and strong),
have fun, and I hope you feel better soon.

28 Replies to “Real Time Knee Pain Stretches & Exercises – Ask Doctor Jo”

  1. You are quickly becoming my at-home therapist. Thank you for another great video. I remember these exercises from therapy 8 yrs ago. This is a great refresher for perfect form. Have a great week.

  2. What do you call the strap you used? I bought one off Amazon, but it doesn't stretch. I want a stretchy one like the one you have 🙂

  3. Thanks for your help, I had ACL sx 7 mos ago from kickboxing injury. I am recovery well but have knee pain the more activity I do. These stretches worked great for me and you are very thorough in your sessions. Thanks!

  4. my mom's knees hurt at night would you happen to know what good stretches are good for this kind of issue… please get back to me when you can thank you:)

  5. hey doctor jo, I would really like to know how long it generally takes to fully get rid of Osgood slaughters disease or tendinitis in knees. I'm 20 years old, I was diagnosed maybe in junior high during basketball season (I played almost every other sport as well). I was told I would grow out of it, there's still symptoms about 6-8 years later. how long do you personally think it will take to completely get rid of it?

  6. Hi! Thank you so muchhh! Where can i by in the bet that strach material you use in the video? love ..thank you so much!!!

  7. Seriously thank you so much! Skating + lifting boxes at work have destroyed my knees and I'm only 22 🙁 but this helped so much! I'll be sure to be doing these daily, can you recommend foods for knee health?

  8. Hi Doctor Jo. I injured my left knee when I tripped over my rowing machine. (Fred Astaire I am not.😕) I fell and my left knee hit a concrete floor. I had an X-ray and I had an orthopedic doctor examine my knee. He said I have a deep bone bruise on the left side of my left knee cap. Nothing broken or torn. He said it can take 3-4 months to completely heal. He also said stretching is not a problem as long as there is no pain. This video has been a great help. My knee feels a lot better after doing these stretches. Do you have other videos you can recommend?

  9. Day by day your changing my life for the better. It's like a relationship with none of the hassle. My physical health is improving and that's improving my mental health and I sleep better and feel better…..thanks Dr jo.

    Gourdon Aberdeenshire Scotland!

  10. Dr. Jo…I have been suffering from this know pain for the past one year. I am a very active person.I have noticed that my knee pain reduces once I do Therese exercise but Teddy return back in the morning. How long will it take to become better?

  11. Purchase a stretching strap like the one used in this video here: (affiliate link)

  12. Hi Dr. Jo, will any of these help reduce pain and swelling on my knee? I sat cross legged in bed for a few hours while working, and my left knee has been painful and swollen ever since (over two months now)

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