Knee Pain Relief Stretches – 5 Minute Real Time Routine

These knee pain relief stretches are great for helping to relieve general knee pain and knee stiffness. The knee stretches are done in real time, so they are easy to follow. Buy a worksheet with these knee stretches: https://www.askdoctorjo.com/7-knee-stretches-worksheet

In general when doing knee stretches (or any kind of stretching), you want to hold most stretches for 30 seconds, and do them 3 times. Sometimes you might not have enough time to go through your whole stretching routine, which can be time consuming. If you are in a hurry, still hold the stretch for 30 seconds, but do less reps.


This video starts with a quick knee warm up for 45 seconds with heel slides and quad sets. These will help loosen up the muscles for the stretches.


Next are calf stretches, hamstring stretches, and IT band stretches, all of which are easy to stretch with a strap, belt, or dog leash. All these muscles cross the knee joint.


Finally, quad stretches and hip flexor stretches also do a great job of helping to relieve knee pain.

Related Videos:


Knee Pain Relief Exercises & Stretches:
https://www.youtube.com/watch?v=aqkndmrDoCw&list=PLPS8D21t0eO8bRyNBvm5NULZeCKPsnP3Q&index=4&t=0s

10 Best Knee Pain Strengthening Exercises:
https://www.youtube.com/watch?v=yQKxITLikiE&list=PLPS8D21t0eO8bRyNBvm5NULZeCKPsnP3Q&index=6&t=0s



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



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Knee Pain Relief Stretches – 5 Minute Real Time Routine:

https://www.youtube.com/watch?v=LsB2mEMA1wk

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