7 Guidelines to help you Walk Without Knee Discomfort


How 7 Simple Stretches Can Stop Your Knee Pain Real Life Examples

Video taken from the channel: Bob & Brad


5 BIG Mistakes People with Bad Knee Pain Make

Video taken from the channel: Bob & Brad


Fix Knee Pain and Your Walking Style

Video taken from the channel: Osteoworks


7 Ways to Relieve Knee Pain Ask Doctor Jo

Video taken from the channel: AskDoctorJo


Top 7 Knee Pain Relief Treatments Ask Doctor Jo

Video taken from the channel: AskDoctorJo


What is Runner’s Knee | Pain in knee when walking | Runners Knee Pain

Video taken from the channel: Matthew Boes M.D.


7 Stiff Knee Stretches Ask Doctor Jo

Video taken from the channel: AskDoctorJo

Walking in a local park, along the border of a golf course at night and on hiking trails are excellent options to save your knees from the less forgiving asphalt and concrete. Moreover, if you currently have knee pain, avoiding hills and stairs can also be helpful, as they tend to put more stress on the patella tendon and the knee in general. You can do many things to help knee pain, whether it’s due to a recent injury or arthritis you’ve had for years. Follow these 11 dos and don’ts to help your knees feel their best. Don’t rest.

Relax the upper body and have your toes are pointing straight ahead. Lift one leg for about 30 to 45 degrees, and then bring the leg back down. Repeat the movement. If you have any sensitivity or irritation in the back, you can bend one knee to put your back into a better position.

Start your walk slowly to allow time for your joints to warm up. You can pick up your pace after a few minutes if you want. Think about taking your walks during low-pain times of the day. For example, if you are stiffer in the morning, get up and move around f or a minute or two every half hour before walking.

To reduce your knee pain while walking, wear supportive shoes while you walk and warm up your knees with self-massage and gentle range-of-motion exercises. Eventually, you may be able to work your way up to doing squats and lunges to strengthen the muscles around your knees. Continued Get Help if You Need It.

Make sure you have good walking shoes, Albayda says. After you walk, if you have soreness or swelling, lie down with your legs raised and put ice on your knees. INCREASE YOUR MILEAGE GRADUALLY. Studies show walking at least 6,000 steps a day can decrease the pain associated with osteoarthritis. But depending on your current state of fitness, you’ll need to be aware that increasing your mileage or step count too much too quickly can lead to.

Tips to Help You Achieve Success with a Walking Program. Get fitted for shoes by a professional. Most people with knee pain should be wearing flat, flexible running shoes. They should be able to bend at the front of the foot, have a low heel to toe drop and have a wider toe. walk short distances with the help of a walker or crutches ; Your physical therapist will also help you do specific strengthening and range-of-motion exercises in bed.

Overloaded or unevenly loaded knee joints can cause osteoarthritis (OA), or cause your OA to get worse. Learning how to walk differently may be able to correct the loading problem and reduce your knee pain. This approach is being studied in people with medial, or inner, compartment OA — which is 10 times more common than Continue reading Change the Way You Walk to Ease Knee Pain with.

List of related literature:

• Avoid placing undue stress on knees (e.g., do not lift and carry heavy objects, maintain ideal body weight, avoid activities such as jogging).

“Ulrich & Canale's Nursing Care Planning Guides E-Book: Prioritization, Delegation, and Clinical Reasoning” by Nancy Haugen, Sandra J. Galura
from Ulrich & Canale’s Nursing Care Planning Guides E-Book: Prioritization, Delegation, and Clinical Reasoning
by Nancy Haugen, Sandra J. Galura
Elsevier Health Sciences, 2019

In addition to walking sticks EULAR recommends walking frames or wheeled walkers in people with osteoarthritis of the hip or knee.

“Clinical Pharmacy and Therapeutics E-Book” by Cate Whittlesea, Karen Hodson
from Clinical Pharmacy and Therapeutics E-Book
by Cate Whittlesea, Karen Hodson
Elsevier Health Sciences, 2018

Periods of prone lying, four-point kneeling and knee walking are extremely useful as a pre-weight bearing exercise (Fig. 13-19).

“Essentials of Orthopaedics & Applied Physiotherapy E-Book” by Jayant Joshi, Prakash P Kotwal
from Essentials of Orthopaedics & Applied Physiotherapy E-Book
by Jayant Joshi, Prakash P Kotwal
Elsevier Health Sciences, 2016

You can ease pressure on them and alleviate most discomfort or pain by placing a block or pillow under your butt to lift your hips up and lessen the degree of flexion at your knee.

“Yoga for Warriors: Basic Training in Strength, Resilience, and Peace of Mind” by Beryl Bender Birch
from Yoga for Warriors: Basic Training in Strength, Resilience, and Peace of Mind
by Beryl Bender Birch
Sounds True, 2014

Suggestions include a variety of strategies to improve joint angulation, including medially wedged insoles for valgus knee, medially directed patellar taping, and subtalar strapped lateral insoles for varus knees.

“Insall & Scott Surgery of the Knee E-Book” by W. Norman Scott
from Insall & Scott Surgery of the Knee E-Book
by W. Norman Scott
Elsevier Health Sciences, 2011

Find adequate padding for your knees, such as two balance pads or ab mats or a folded yoga mat.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

11) and avoid high-force exercises that involve deep knee flexion angles (i.e., deep squatting, kneeling past 50°, and extensive stair climbing).

“Return to Sport after ACL Reconstruction and Other Knee Operations: Limiting the Risk of Reinjury and Maximizing Athletic Performance” by Frank R. Noyes, Sue Barber-Westin
from Return to Sport after ACL Reconstruction and Other Knee Operations: Limiting the Risk of Reinjury and Maximizing Athletic Performance
by Frank R. Noyes, Sue Barber-Westin
Springer International Publishing, 2019

I Walk as much as possible, but avoid sitting or standing for long periods of time.

“Medical-Surgical Nursing” by Priscilla LeMone, Karen Burke, Trudy Dwyer, Tracy Levett-Jones, Lorna Moxham, Kerry Reid-Searl
from Medical-Surgical Nursing
by Priscilla LeMone, Karen Burke, et. al.
Pearson Australia, 2015

Encourage frequent knee flexion, ankle rotation, and active walking during long periods of sitting or standing, such as on car or airplane trips.

“Clinical Companion to Medical-Surgical Nursing E-Book” by Sharon L. Lewis, Linda Bucher, Margaret M. Heitkemper, Shannon Ruff Dirksen
from Clinical Companion to Medical-Surgical Nursing E-Book
by Sharon L. Lewis, Linda Bucher, et. al.
Elsevier Health Sciences, 2010

While still sitting, move each of your knees up and down as if you are walking; each time your right foot hits the ground, count it as one.

“Basic Geriatric Nursing E-Book” by Patricia A. Williams
from Basic Geriatric Nursing E-Book
by Patricia A. Williams
Elsevier Health Sciences, 2019

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

View all posts


Your email address will not be published. Required fields are marked *

  • Purchase the stretching strap I use in the video here: https://amzn.to/2EtfitX (affiliate link)
    ⭐⭐ Leaving a Question or Comment? ⭐⭐ Hit the �� SUBSCRIBE �� button above first (if you haven’t already), and make sure you mention you’ve subscribed because I like to respond to my subscribers if I can!

  • Thanks for helping me remember how important stretching is and how fast we can get tight over a short period of time. Your awesome. Thanks!

  • Hi when I do tiptoe then bending the knee on myleft I feel pain behind the knee. Im having hard time sometimes to go down on the stairs. What remedies of stretching should i do?

  • good explanation. I watched 4 or 5 videos before this trying to understand why my knees hurt while running, this is the only one that actually demonstrated the problem. thanks

  • Doctor Jo. I have had bilat knee Replacements and one revision ont the right two years ago. I’m now only 59 years young and the initial Replacements are about 5 years and my life has changed dramatically. I was a nurse prior to that. I know and retired because of the initial meniscus repair. I’m know struggling with stability,stairs and pain with swelling including pain in the hip and nerve pain down both legs that pulls my foot back without warning especially at night. What are your recommendations.

  • My knees feel very stiff and tight when I try to stretch (for example try to touch my toes while standing). Is there anything I can do to relieve or permanently fix this issue?

  • Great video Dr Jo. Your exercises are really helping my sore knee. Where can I buy the head cushion/pillow you are using in the video. Thanks

  • Thank you so much. I just took off my cast and then me knee was stiff and it was hard to bend, So I watched this video and I feel so much better and now I can bend my knee.����☺. Thank you


  • I tried the cane on the opposite side of the painful knee, but it NEVER has worked for me. Just pushed me over to lean on the hurting knee.
    Instead, I use the cane on same side, supporting with cane while bringing the painful knee forward and helping to push off so I never put full weight on the bad knee.

  • Hurts when I lift it and I can’t run as fast as I could before my mom and my doctor says it’s a growth plate pain but it’s been hurting since January and it’s June 20 have any response suggestions

  • Thanks for the information, my mother is also having sever pains in her knees she took Coral calcium complex and Bone support for this and she is absolutely fine now.

  • Why my only right knee hurts when I’m sitting more then 15 minutes with crosed legs�� please help me mam..������������������������������������

  • Hello Doctor,
    I had an acl surgery, after that my surgeon advised me complete bed rest for 6 weeks. Now i am having an issue of bending my knee.
    What should I do??

  • My ACL wasnt even attached. And my meniscus had a handle bag. 16 days out im able to put full weight on it. I have a normal straight posture again! Im able to stretch putting my palms on the ground again! Im excited over my progress ��

  • Hi I had patella fracture before 1 month ago..brace applied..now I suffering from locked knee..it is recover from physiotherapy..? Or only surgical treatment.. please reply

  • you welcome dr Jo I m learning too much from your videos thanks for download such an informative videos of physiothey because I m a physiotherapist its very important for me

  • I had an accident about two months ago, it was on a motorcycle, when i fell, my left knee hit first, i had dont CT Scan but the local doc told me there’s nothing to worry, but till date, my knee hurts, whenever i try to sit, i can hear a tick in my knee, and while moving, i can feel like as if the bones are touching. I have been walking a lot soo now, am suffering from more pain. Please help me out.

  • i had really bad stiff legs and could barely straighten my knee without pain i tried this dialy for 2 weeks and i can see a huge improvement Thanks doc

  • Guys, the biggest thing that you didn’t mention is running with a very bad knee. I know a few guys who still try to play slow pitch who are already all crippled up. Seeing them limping along after a game is pitiful.

  • I have developed a stiff knee as results of squatting and stretching enough. Been resting and stretching a little but stiff not much progression.

  • Hey mam I need your help
    I am a sports person and I have injury in my joints and I think it becomes like a tumor down of my leg joint please ����help and reply please

  • Taiji can be quite a burden on your knees! I am training Taiji (Yang Tai Chi) for more than 30 years, and would not recommend to start with Taiji (Tai Chi) when you got knee problems. Even senior practitioners complain about knee problems caused(!) by Taiji (Tai Chi). Swimming or cycling would be a better option I think.

  • Good intelligent approach. But, after you get comfortable on mat/bed with stretches, and then stand, things change eg an extra 150 or so pounds on the joints. Maybe you should include more standing exercises (qigong?). And when you start walking, things change again… Just a few thoughts. Best regards.

  • Thanks Dr.Joe. I am from India. I am 73 years. I have knee pain and stiffness. Will the stiffness cuarable? If I get relief through physiotherapy, shall I get the stiffness again. Please answer my doubts. Thanks

  • You may not see this, but what should I do? I have a weird situation, tore my ACL, and I had surgery 6 months ago. When I was going on a run, my knee popped, and it is very concerning, it didnt hurt at all at first, then when I went home and took a nap, I woke up to some pain. Mostly on the side of my knees and the inside of my knees, I also noticed that when I bend my knee, it cracks 6-7 times, and when I try to straighten it, it cracks 2 times everytime. Please help, I don’t have money for surgery or rehab, I just want my knee back to normal.�� sorry this is lengthy, but like i said there isnt a whole lot of pain, only in certain situations, but the knee popping alot when I bend it scares me

  • Bob and Brad can you tell me what you think of row machines? Are they hard on the knees? I’m 60 (135 Pds) no prior knee problems or pain. But if I do more than 10 min on row machine my knees hurt the next day. I bought the top of the line wood life fitness row machine and would love to use it to get in better shape. I’m pretty healthy but am a 7/24 care giver and can’t get out much. What do you recommend?

  • Hello doctor,
    Ma dad had brain surgery two years before. Now he is perfectly alright. But he has issues with his legs, that he couldn’t straight his legs. He keeps his legs bend.. he sleeps too like sitted.. his knee place is very hard.. there is no softness.. what can we do for that?? Is there any exsrsis to do at home????

  • This was incredibly helpful. I had a very minor strain in my knee and this did help to alleviate most of the tension (ridding it of most discomfort almost immediately). I really appreciate it it!

  • So i was balancing on one leg then going up and down, now after hours its starting to hurt out of nowhere.
    My ankle hurts too loll
    Thank you

  • Cheers for this, I been tryin to find out about “how to protect knees when exercising” for a while now, and I think this has helped. Ever heard of Zenevad Exercise Eaglestone (Have a quick look on google cant remember the place now )? Ive heard some decent things about it and my neighbour got great results with it.

  • I watch this because my knee was in pain I put a wet paper towels on it in dry paper towels on it but every time when I put it on and then take it off like when I put it on then it just gets back to hurting I don’t like that ���� because it hurts

  • Thank you. Thank you. Thank you!!

    I had such a stiff knee from working out at OrangeTheory and I just could not relieve it. I used your techniques just tonight and I already feel some relief in the stiffness surrounding my knee. Where can we purchase one of those bands you are using? So helpful. I used a dog leash as you suggested!

  • Thx you ppl was saying I hyperextended my knee at my football game when i messed it up and the first day I couldn’t straighten it out or bend it completely without pain I though it was a miniscus but i heated and iced it with a heat and cold pack and it’s alot better and tried the first stretch you showed in this video

  • , I took a break for a couple of weeks and it was a lot better I played one basketball game and it was back to hurting, and ideas? Is it something else

  • Hi, i just had arthroscopic debridement and excision of plica on my left knee almost 2 weeks ago. I dont know whether it is normal to feel that tightness (even after 2 weeks post surgery) as i still cannot actually bend my knee in full. I had a couple of physios but tbh I am short financially to go to physiotherapy all the time. please help me. please. I am an athletic male of 32 years of age, asian, with height 161cm and weight 57kg. I have no other knee injuries prior to this. Please kindly help. Your assistance is very much appreciated.

  • Hello Dr. Jo, I am 14 years old, and I would like to ask a question about my knees. About a year ago I started to notice that my knees would grind when I straightened them, for example from a sitting position lifting them up. I didn’t think much of it because I thought it could be growing pains of some sort, and just blew it off. Come to a year later and my knees are still the same, and grind whenever I straighten them. It’s very discomforting and my knees don’t feel right when I run. I play basketball from time to time and when I’m finished playing my knees feel painful and sore, even though I make sure to stretch before. I was wondering what this could be exactly and if I should get it checked out because I go to the gym and refrain from working my legs as to not cause any more damage to my knees. I hope something like this can be treated for

  • I love the simplicity of your style! Who needs to go to physio and get left behind a curtain (for ages) waiting for the next “move”

  • Good video. I find if I jog too much I start having slight irritation in my right knee but if I stop for a while it heals and goes away. Anyone reading this please pay attention if you start getting this irritation. The first time it happened i ignored it and kept jogging day after day. It felt like my knee socket was loose and hurt and had to stop jogging for several months for it to heal.

  • What if the back of my knee hurts? I mean, Idk the exact name of that part of my leg, but every time I run, lets say, a couple of miles, tension on the back zone of my left knee arise… I’m really worried I wont be able to run again, as it’s been part of my life until now.

  • I have Ehlers Danlos Syndrome and two painful knees from multiple floppy ligaments. I have pain with mild impact and pain when my IT band is touched. None of the doctors and phys. therapists I’ve seen really know what to do with my knees. Do y’all have any recommendations?

  • Do I have runners knee? My knee doesn’t hurt it’s my left leg but right side of my knee hurts. It’s like the ride side of the knee bone

  • How about knees with partial tear on its legaments? How to cure it? It is hard to climb stairs because of sharp pain….going down the stairs no problem…please help on what to do with this…thank you…

  • The pain is not fun, it usually goes away after 3 days of rest, but the last time I aggravated it, it didn’t go away for more than a month now.

  • Excellent Video! Forgive me for butting in, I would love your initial thoughts. Have you considered Dinanlinson Rocky Position Approach (do a google search)? It is a great one of a kind product for learning how to fix chronic knee pain without the hard work. Ive heard some great things about it and my old buddy Taylor got astronomical success with it.

  • I had surgery on my stomach and couldn’t after because I couldn’t eat and in return I couldn’t walk from nutrient deficiency. When I try to kneel on my knees it hurts and it’s really tight. Will these exercises work for me?

  • Funny when I tried Tai Chi I found that sometimes simply shifting my weight (in certain ways I could not reproduce) produced pain in my knee (which I had meniscus surgery on 9 years ago) so I am now very careful with Tai Chi…

  • I really love the way u explained. Which healed my stuck knee.where i couldnt move my leg was very painful.i seen many videos in youtube at last found urs. After 2 hours of struggling. With one of the exercise got healed. I really love you for posting the video. Which made me free.im very happy.��

  • I have this in my left knee it’s not too bad but it’s happened before after I ran to school and back, I did that again later and it came back. I’m fairly new to running longer distances because I cannot do my current sport. Can someone reply and tell me that this is happening because I’m newer to running thanks

  • my knee hurts when bending it and it happens every once in a while and goes away after like an hour but it’s worse and really hurts

  • Appreciate Video clip! Excuse me for the intrusion, I am interested in your opinion. Have you heard about Dinanlinson Rocky Position Approach (just google it)? It is a great exclusive guide for learning how to fix chronic knee pain minus the headache. Ive heard some decent things about it and my buddy after a lifetime of fighting got astronomical success with it.

  • Kudos for the Video clip! Sorry for chiming in, I am interested in your initial thoughts. Have you ever tried Dinanlinson Rocky Position Approach (Sure I saw it on Google)? It is a great one of a kind guide for learning how to fix chronic knee pain minus the normal expense. Ive heard some incredible things about it and my friend Sam after many years got astronomical results with it.

  • They wanted to do knee replacement on my left knee. I opted for a stem cell injection first. Before the injection i was in constant pain, since i have no pain. However my knee does remain “stiff”. I tried moving the knee cap around and it doesn’t move. Any suggestions?

  • Knee pain made it became difficult to me, it was very irritating and I was not able focus on my work anything tried many things but did not relief but only Planet Ayurveda herbal remedies helped me a lot.

  • All of the treatment, this particular knee discomfort therapy “Yοyοkοn Vxy” (Google it) is the best up to now. Not merely manages to do it ease my knee ache in 7 days, it also almost wholly cured muscle tightness when getting up right after sitting down for a while. This is the only one where I can actually feel the big difference, mainly with my own knees..

  • I play hockey and my knees are fine before during and after. However casually walking causes stiffness in ofne of my knees and its hurts when I bend the knee more than 90°

  • Pls someone tell me im 13 and i sprint today i sprint and it started to hurt now if i walk jump or lif my leg up it hurts pls someon tell me what this is replie

  • First of all, the important thing is to be pain and stiffness free. And the only thing that works is cutting out sugar. The Lord told me that when i was in pain at night too n couldnt sleep from pain coz i didnt want pain killers since they give me gastritis. I cut out sugar and within a few days pain n stiffness were gone completely. After a few months i went back to sweets n pain n stiffness came back. Every time i cheated i paid for it. In 1 year i lost 11kg or 24lbs. I feel fine and a bonus i dont have migraine headaches any more. I eat fruit as usual and have no problem with it. I am 66 and feel fine.

    I would highly recommend it to everybody. The Lord gave it freely to me and i give it freely to you all. Praise the Lord. God bless you.

  • Hello Dr. Jo… I am 1 1/2 years P.O but had some flexion problem…If I only do stretches I’m able to gain full flexibility. After sometime the knee is again getting rigid. Can you please help me?

  • Thanks for the tips. I learned yesterday I “Probably” have a Meniscus Tear in my right knee due to arthritis. After studying the issue on the internet I have more hope that I will mend. It appears the Cortisone shot has kicked in today and jumped my heart rate up 25 BPM, a scary feeling.

  • hi,Dr i had my knee arthroscopic 6weeks ago. i can bend my knee 90 hardly,my knee is also not straightn too. my theripst trying hard to get the range but its getting painful day by day.. what to do? is the pain necessary in therapy sessions to get range of motion?

  • i had horizontal torn posterior medial meniscus after falling on this February i could run even,after 2 months the dr advised partial minisectomy and repair my knee got very worse now i have tendinosis and more degrading of medial miniscus cartilage after second mri after surgery they want do more surgery again because they said repair failed they want remove that part dont know what to do

  • Hey doc�� when I was a little girl my knee cap would move around the way you described and now I’m 44 they only move in one direction. The right to the left the left to the right… Is that normal or is something wrong because they are supposed to move in both directions right??? I’ve had no injuries or surgeries but sometimes my knees are a bit stiff when I wake up in the morning and sometimes they ache.

  • once all brains at the market and told us choose whatever you want �� everyone not excepcional everyone choosing and paying to own brain�� my mom told me when I was young�� is it true for u? �� namaste from turkey ��

  • I was in in some pain so four days ago I went and got a cortisone shot it had been a year since last one ( usually works well) and I’m having excruciating pain. I can not stand, will try these exercises and stay in bed this weekend.
    I have no idea how I’m getting to the doctor on Monday it’s soooo painful.

    Anyone with arthritis ever have excruciating pain and it went away, it’s been 4 days and this is terrifying.

  • Hi Dr. Jo. I enjoy your videos! They’re very helpful & informative. I have extremely stiff knees from arthritis and cannot bend them too far. I also have a very tight IT band. It is difficult to get down on the floor. I have tried some of the exercises on my bed. I use the hook of a cane rather than a towel or dog leash. I usually hurt after I do this, but I figure it’s because these muscles haven’t been used for a while? Would you have any recommendations for both the stiff knee and IT band issues? Thank you.

  • @DoctorJo, hello, thanks for your very informative videos.

    This video lasts for 13:05, would you recommend repeating the exercises again so one does 26:10 in total?
    Thanks. I am also a subscriber.

  • Since afternoon..I have been experiencing slight pain in the left knee..when I am trying to stiffen my knee and then release it..I experience a lot of pain
    can anyone care to share some remedies for it???
    hoping that its not going to be problematic

  • Mine had fluid an I had to remove some but the problem is bending. It get stiff an even putting it straight. Ones it goes straight even in walking there comes the pain.

  • I just subscribed and started viewing ur videos, today. Thank u so much. However, the first few mins of this is freaking me out!!! LOL

  • Does riding a bicycle help or hinder knee tightness? I tried riding this past weekend and real pain when knee came to top of stoke.

  • Hey Dr. JO.
    I’m from India. I’ve seen your video.
    I have pain in my knees. I’m 27. Sometimes it goes away on its own and it re-occurs after months. Also I’ve popping sound in my knees when I bend it especially in left one. It’s been from many years (sound), you can say almost from childhood. When I’m good I can do all heavy activities. I can run put up weights, dance any almost everything. I’m fed up of all this.
    Suggest me exercise to cure it.. @Dr. Jo.

  • I don’t know if you’ll see my comment or not, but I used to lift weights and now I’ve tight knees. I feel like there’s a steel plate on my patella and whenever I walk, the tight feeling bothers me. Sometimes I feel like my left knee is more tight. Then sometimes the tightness shifts to the right knee. Don’t know what’s even wrong with me.

  • i love riding bicycle
    but one day ( months ago ) my right knee hurt me so much, i couldn’t even walk on it.
    i went to a doctor and he said it’s a knee inflammation, he gave me Analgesic and Muscle corset, it started relieving but not 100%, and yet now it’s hurting when i do some work or moving a lot, what should i do!
    and thanks a lot:))

  • my right knee hurts a little when i bend it, or when i stand up it always make snap sound. I havent done any serious workout in last 3 months, only some light deadlifts and suqats with bodyweight, i feel like it should have been much better by now without a meaningful effort on it but its the same even worse. Not sure whats the problem.

  • i dont have kneecap so my knees are more big, and my knee has had 2 internal bruises on my other knee too but this is the first knee pain on this knee besides me falling. do you have any treatment for that?

  • It’s Like the world wants me obese, first coronavirus closes all gyms now I never had this issue and suddenly after running 2 days only I start feeling so much pain in the knees… You gotta be kidding me��

  • Buy a printable worksheet with the Knee Stretches & Exercises in this video here: https://www.askdoctorjo.com/knee-stretches-exercises-worksheet
    Use code DOCTORJO10 to get 10% off the sleeve here: http://www.sleeve-stars.com/askdrjo (affiliate link)
    ⭐⭐ Leaving a Question or Comment? ⭐⭐ Hit the �� SUBSCRIBE �� button above first (if you haven’t already), and make sure you mention you’ve subscribed because I like to respond to my subscribers if I can!

  • Thank you very much… your exercises are really helpful..Can u suggest me knee gap exercise as I cannot get up once I sit down plz help

  • Recently started working out again and had some really bad knee pain, tried everything from resting and icing to stretches, but nothing worked. Weirdly enough I just massaged it for a few minutes like you said and it was gone! Thanks ��

  • Thank you for these exercises! They have been helping me! I have a question.. Do you recommend a particular strap (you said a dog leash, but we don’t have one). I was using my resistance bands but want to try a strap, thank you!

  • I’m bone on bone right hip. I teach martial arts and played bball all my life. Now at 62 I do BJJ and bike ride for low impact and use the TPT roller every day. In a hard week of rolling by Friday my hip will inflame but normal routine no problem. Trying to prolong hip surgery,I’m a gym rat lol.

  • I can’t fucking run, I can’t enjoying the beautiful jogging which I love so much, my side left and right knee hurt so much, When I don’t do leg workouts for a month it disappears, but If I do only one it appears again and It hurts even when I walk. I have payed 50 € to the doctor and with the machine they couldn’t even find what the issue was, Idk anymore what to do, before I had this problem I used to jog to loose weight, Now I can’t fucking run

  • Hi this is Kim I was wondering if you could tell me what I can do about your SI joints I’ve got spondylolisthesis and I decided to vacuum and I should have never done it and now I’m in severe pain on each side like where your love your buttocks is if you have some kind of answer please let me know

  • Okay, so I have hyperextended my knee about 4 to 5 years ago. I did pt for three months for that. Then about a year later the back and outer part of my knee was hurting. So I went back to my family dr and then I went back to pt. We tried pretty much everything. I was still doing sports at the time and the pain kept getting worse. I was at like a 6-8/10 every day even without aggravating my knee. I did that pt round for about two months. My pt told me to go back to my family dr. I did. I had an MRI and it was normal. So I got sent to an orthopedic specialist. He straight up told me, “I have no clue why the back of your knee is hurting.” He didn’t even try to figure it out. He just gave me a brace and said I had patellofemoral syndrome. That didn’t help. So now we are about three years out from the initial injury. I was still in pain so I went to another specialist. He said that I have biceps femoris tendonitis. So he sent me back to my pt to do dry needling. That helped quite a bit for a while. But now I am a year out from all of that and my pain is returning and I don’t know what to do now. I was wondering if you had any insight. Thanks!

  • Thank you. I’ve been watching and trying out these exercise and I am impressed. The pain is starting to subside. Wow! Big help to me. Thank you!

  • I enjoys your vids they’re educational they hit on topics I’m interested in but can you please shorten them? It’s hard to consistently find the time to view the entire video.

  • Im 12 and my knee has been hurting for 2 week and literally don’t know why i haven’t fallen and hit my knee and I’ve never had knee problems I’ve had x rays and they said theres nothing so i really don’t know whats wrong

  • I always have a lot of painless but quite audible pops in my knee,ankle and toes when I move those joints and even though I was told that it’s normal and just because I use them too much (I do dance) I am still a bit concern about them

  • I am grateful every day for your videos. Thank you for selflessly helping so many people with your knowledge and compassion. I sometimes utilize aspects of your videos to support my yoga classes for targeting common ailments in students. So at the end of class when everyone says how great it was, I get to reference your wonderful influence. I cannot thank you enough. Stay wonderful and well.

  • I’ve been having knee issues for two weeks since I got back from London. I wonder if the 14 hours flight caused it. I’m going to try this! Thank you!

  • I got this and went to the doctor cause I couldn’t walk on that leg and they put me on some physical therapy and exercises to do. Take breaks when running, especially when you need them! Don’t over do it!
    And idk if this happens for anyone else but randomly it can flare up for me. (Like, can walk, then have to hop on one leg because of pain)

  • Buy a Bracoo knee sleeve here: https://amzn.to/2zWIvZL (affiliate link)
    ⭐⭐ Leaving a Question or Comment? ⭐⭐ Hit the �� SUBSCRIBE �� button above first (if you haven’t already), and make sure you mention you’ve subscribed because I like to respond to my subscribers if I can!

  • Hi Dr.Jo,
    New subscriber here. Your videos are awesome!!
    I am dealing with burning knee pain for past 6 months. Didn’t injure anywhere. Diagnosed with PFPS and patella alta after doing an MRI. Going to PT sessions for past 3 and a half months. No improvement yet. I don’t know what’s going wrong. Pt doesn’t improve the symptoms at all. I have the burning pain still. It pains while sitting, standing and lying down. i.e knees bent and straight. What to do for this issue? My pt did 2 sessions of dry needling too. They said that will help. But that doesn’t ease the pain. What to do next for my issues? In your experience and knowledge, I think you will have some inputs for my knee condition. Thanks!

  • Hello. The Bracoo discount code is not working. It says invalid. Is there a new/updated code? Both of my knees are in need of this brace and saving 20% would be very helpful.

  • Hey, I am 18 year old girl and I’m facing kindof intense knee pain maybe due to my increased physical activities, so what should I do to get rid of that knee joint pain?it only happens at the right knee I don’t why?is being overweight result of it?

  • My knee pain was caused by my sciatic nerve that’s in the lower back, which got aggravated. Seems this nerve goes down the back of the leg and it can affect the knee. The pain was sharp and stabbing on the lateral side of the knee.

  • Dr.Jo i started to make walking exercise so that i can loose some weigh, but because of this walking im suffering now from a big pain in my left foot, in the heel exactly, how can i get rid of this pain in my heel?

  • Love from India dr jo. I have pain in left outside knee. And lot of pain when leg bending in night. Some times when bend leg it feel behind the knee cap. Most of time it feels outside nerve of left knee. Please help me mam. I am waiting for your reply mam

  • Don’t know if it’s still the case, but some insurers would not approve replacement surgery until you’d tried arthroscopic first. A complete waste of time and money!

  • Hello,
    This video was very helpful. I have a few questions (I’m not looking for medical advice, just advice).
    I am 44, I have type 1a CMT. I have always had a “bad” right knee due to the mechanics of how I walk (from the progression of my CMT over the years) bad meaning, patella dislocation, unstable kneecap, knock knee, and osteoarthritis. Since mid December 2019 this knee has progressively deteriorated and I have no idea why, as I truly did not injure the knee I have been told that I may have simply twisted it by getting up the wrong way… anyway, the knee pain is now progressing down in to my shin, ankle bones and up into my hip. It remains constantly swollen & the pain is unbelievable. I always feel like my knee is about give away & my shin bone feels like it is splintering. I can’t seem to bend the knee properly when I walk, but with a lot of pain, I can bend & straighten it when I am sitting & laying down. Also, the pain keeps me up at night especially when I attempt to stretch out my leg.
    I am doing my elliptical faithfully everyday twice a day, and I suffer with & work through the pain it causes, because I know I have to keep moving.
    My question is this: I am unable to use my treadmill because my right ankle needs to be fused & I have had 2 failed reconstructive ankle surgeries to straighten my foot. I have had to wear a cast boot for the past 2 years when I go out to the stores for “stability”. So I have found that using my treadmill makes my gait worse & throws off my entire body alignment.
    Is the Elliptical a good exercise for my knee or am I making it worse? Why could my knee pain be getting worse in such a short period of time? Could there have been something that has been missed with having only 1 xray?
    Thank you

  • You forgot the #1 reason! People don’t go on a whole foods plant baced diet! If you go 100% not 99% everything goes away…..isn’t that crazy Brad and Bod?

  • Great video! Well done. Im 46 now. Im using a flexable knee brace works wonders! I paid 2x as much as this one! http://bionickneebrace.com Its a great brace! They are really cheap now.

  • One of the best things I have recently found that has helped me so much is a hemp symmetry CBD infused knee compression sleeve that has worked great for my knee pain.

  • This is glorious, I have been researching “hurting knees after exercise” for a while now, and I think this has helped. Have you heard people talk about Jeneah Lansaiah Framework (just google it )? Ive heard some awesome things about it and my partner got amazing results with it.

  • Thanks for sharing some very valuable information as always but please pay attention to your voice recording. Mostly your videos have very low volume.

  • I have a question. My right leg is flexible But with the right hurts so bad when i try to touch my toes and kinda hurts when i strecht it. So if i am doing these when the results will show?

  • Tight leg muscles gave me troubles:(
    and led to a dodgy knee,
    and It’s hell for a fella
    to have a tight patella,
    but I knew who to go and see,

    Legend says that on the web,
    there’s a Doctor that gives advice,
    and all I had to do for this,
    was click like and then subscribe,

    Now my knee don’t bother me,
    and it don’t give me grief,
    because I went to Doctor Jo
    and got some pain relief!


  • i ran 5 times a week. and each day i ran over a mile. i started getting pain due to running on concrete without appropiate running shoes. i pushed thru. after i started running with cushion sneakers and didnt felt much. until i couldnt run anymore. i still cant. my knees are weak. they get tired. the feel great after i relax. i over did thd running

  • I have a problem with my left knee And ankle after dogs ran my over. I dislocated my knee and cracked my ankle, I get knee pain so bad i feel dizzy and have been looking for ways to relief the pain. It only happens if i turn wrong, squat or stand up to fast. When this happens i cant walk, stand or straighten my knee. Doctor keeps giving my pain pills and says i need surgery. Is does not happen as often like it use to but i need help to relief the pain when it does. The pain shots to my ankle but doctors says he can’t see anthing wrong with my ankle aftet the cast was taken off

  • Hi, thank you for all the great tips. I had a grade 2 mcl sprain about a year ago amd it seemed to heal fine however the other day it partially sprained again it feels like it maybe a mild sprain and it definitely doesn’t feel like the last time. I was wondering if you guys can put out a video on how to rehab and strengthen the muscle around that area so it is not to sensitive and prone to reinjury with just the slightest of movement. Thank you.

  • This hapenned since grade 2
    Sometimes my knee hurts and i fall
    5 later which is now
    It just suddenly hurt alot and when i bemd it it hurts

  • I have terrible knee pain and i don’t know what is the reason of this pain, many nights i couldn’t sleep because of knee pain but these excercises helps me alot❤
    Thank you very much!

  • I used to be a good sprinter when I was a kid. (34 now) Everything has slowly become tighter and stiffer over the years. I recently had to chase down a husky who escaped the house and my tendons in my knee have been sore for days now. These have helped a ton. Thank you!

  • Thank you,I can use all the help I can get and it helps… the back of my knee hurts and seems to want to lock on me… your stretches help!

  • NSAIDS affect my kidney function.  Tylenol doesn’t work!!!!!!!!!!   I use extra strength Tumeric with black pepper (Gaia brand) for inflammation.

  • Amazing find. This just posted 3 days ago(8-23-19). Last week I committed to not having my medial meniscus bucket handle tear operated on. I experience some pain, certain motions that I can’t engage in, and an altered gate. most of the time I walk with a cane. Since my injury in mid March ‘19, I have been doing PT at home. In the past 5 months, I have made great progress. I’m sure I will continue to gain more. My Dr wanted to remove 80% of my posterior horn and 50-75% of the body/root. All that despite an MRI report that shows some degree of acl tearing (which he does not plan on even touching) and high grade/full thickness articular cartilage loss throughout the medial compartment and elsewhere throughout the knee. I was certain of my course of action even before this video, now I know I have chosen wisely. Btw, most of my exercises that I do on a daily basis, I have learned from watching these two gentlemen. I am a 46 year old healthy man. I have read journals of a 71 year old man who after 7 months, had a complete healing of a bucket handle tear. Also, a 17 year old male who gave up karate to study PT even as he rehabbed his bucket handle tear with proprioceptive strength training, water exercises, and stationary bike.

  • Hey Bob and Brad! I’ve been watching your videos for a while now! I have a kind of complicated situation and I’m wondering if you have any thoughts….I’m 23 and am having problems with my knee, as well as hip pains. The doctors have told me my knee looks more like a 40-50 year old than 20s. The issue they say comes from patellar malalignment, and there is “advanced” cartilage damage. I’ve been in PT before and the problem has only gotten worse, but they want me to have arthroscopic surgery because I’m so young they don’t want to do anything else. Do you think I should go forward with the procedure?

  • Thanks for the video…my wife just got a ligament strain from Pickle ball this week. That seated stretch would target the area. And she does walk and ride a bike a lot.

  • here’s a few ideas treating joint pain at home
    Try Glucosamine
    research some simple exercises online
    (I learned these and why they work on Pabs Pain Pundit site )

  • My grandma just got a “ikonfitness” bar. Could you guys do a video of low stress stretches and work outs you can do with it? �� ��

  • hey guys, theres something up with the audio recently, it seems since you’ve been using the microphones its not sounded as good. You should ditch them!

  • Could you guys please never use the word masseuse again? Registered Massage Therapists go through extensive and incredibly intensive training. It’s expensive, full time schooling and we are on the short list of registered healthcare professionals. Masseuse suggests a back room rub n tug. It really is a bit disrespectful even using the word. Thank u.

  • I had a mri done since cortisone shots don’t help & im waiting for results as to whether I’m gonna have stem cell injections or knee replacement.
    I love your videos,soo helpful.
    Have u had patients who had stem cell injections & therapy for them.Just wondering since it’s recently new does it actually help the knee?

  • Mr Google said the first knee Arthroscope was done in 1919, does it really take that long after screwing up millions of unsuspecting patients knee to decide “it is not recommended unless your knee locks up!!??”
    I never suspected the scope to change my life! Regret! ��

  • My husband had stem cell surgery to his left knee. 6 months still painful. Would LOVE a video on PT! Love your videos. Subed and bell kept on. Thank you from sunny Florida!

  • I split my tibia around my growth plate and had a full leg cast. Yesterday I had my cast removed and I’m having a horrible time bending it at my knee it’s soo painful and my ankle isn’t too bad mostly my knee

  • About the taiji regarding joint pain is very true! On the other hand, Nordic Walking is very helpful regarding kneepain. The poles pushes You forward, while You decrease lower back lordose. Try it with a good Nordic Walking instructor.

  • Do you have any training for a knee that has internal knee pops and lately dislocation (and then it is like blocked) of the knee w d pops? It irritates my ligament and one day will say enough. I think I should strength my vastus mediales and stretch the lateralis.

  • Hi this is Kat! I’ve had knee pain in both my knees since mid February of this year! I just recently got an mri on my right knee because it is much worse than my left and the mri showed that I have patella alta, fat pad impingement and chronic inflamation. I have done several weeks of PT and that hasn’t helped at all! I use pain killers every once in a while but they only help a little. I just recently got a steroid shot about 2 weeks ago. I’m 19 and I did gymnastics for 9 years and cheerleading for 3, any tips??

  • I had acl/meniscus/knee rebuild in summer 2018. I followed the exercise and stretches physical therapy and at home as instructed but I still have terrible stiffness. Dr said it’s normal, I don’t know. Any thoughts dr jo?

  • The NSAID”s is Ibuprofen, Naproxen(Aleeve) Motrin(Advil) or Tylenol which is also an acetaminophen. Some must be taken with food and not on an empty stomach.

  • I would appreciate this for the man who has helped heal from various accidents, never grumbled, an now ie beaconing weak from horrible age related arthritis.

  • There are many factors in treating painful knees at home. One resource I discovered that succeeds in merging these is the patella pain pundit (google it if you’re interested) definately the most useful plan that I’ve heard of. look at all the interesting info.

  • This was very helpful to someone waiting for an orthopaedic surgical consult on a torn meniscus. I was using the cane on the wrong side. Duh. Thanks to you two, I also no longer need surgery on my torn rotator cuff. Injured both by falling and doing the rotator cuff exercises has been a lifesaver for me.

  • What about knee braces? Are those mistakes or not? Are there any braces that are worth using for knee pain? What do you think of off loader braces?

  • Hey Dr.Jo, I fell hard on my kneecap while playing ball and still can’t fully bend my knee after 4 days? The swelling and pain went away so can I use this vid to help the stiffness go away? The good news is that I can straighten my knee. Thank you ����

  • I fell off my bike and Idk what happened but it felt like I broke my knee bone. It was soo painful I couldn’t walk at all. The doctors said that I stretched/sprained my knee/thigh muscle. So pls reply and tell me what to do to get rid of this pain.����

  • Sou atleta amador, sou Português e descobri o vosso canal por mero acaso e fiquei rendido às vossas explicações e demonstrações. Vou estar atento ao que vierem a publicar. Bem hajam.

  • I have degenerative and progressive right knee arthritis. Some days the pain is terrible, other days it’s not too bad. My knee is really affecting my weight lifting and weight loss efforts. Will these stretches have any positive impact on an arthritic knee? Thank you.

  • Hey Doctor Jo, I don’t understand why my right femur is raised higher than my left a little, as in its closer to the skin then my left is. My right knee is a little larger, Also when I sit down on the sofa my right knee is a tiny bit higher than my left knee.. whereas when lying down my legs are the same height?? Anything i could stretch? Or strengthen? Many thanks

  • Thank you for been wonderful, I enjoy your videos, it’s been very educative, can it be helpful to one with severe degenerative osteoarthritis thanks.