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.