4 Easy Stretches to Alleviate Knee Pain

Hey, I’ve got another YouTube video for you. In fact, I filmed a bunch more yesterday. You should see those videos in the next couple of weeks. If you haven’t subscribed to my YouTube channel yet, make sure to subscribe here.

For today, I have a video and article for you relating to relieving knee pain.


~ Rick


In today’s video, I wanted to go through 4 simple knee pain exercises and stretches.

4 Simple Knee Pain Exercises and Stretches

CLICK HERE to watch the YouTube video.

I got Donnalee to demonstrate.

#1 – Knee to Chest

Knee to Chest

Knee to Chest

If you have knee pain, you usually don’t have the full range of motion in the knee. It is really important to get that range of motion back in your knee. Remember, this exercise is non-weight bearing, so lie on your back and focus on the range of motion. There is no load or pressure through the knee.  Do one set of 5 repetitions in a smooth controlled movement. Hold the end position for 2 seconds and then relax.

#2 – Leg Back Stretch

Leg Back Stretch

Leg Back Stretch

People with knee pain often have difficulty doing knee stretches. Lie on your side, bend your leg to 90 degrees, and then pull your leg back. Look for a light stretch in the front of your thigh or the front of your hip. Hold for about 20 seconds, alternating twice on each side. If you find it difficult to hold your leg up, rest your leg on a pillow, providing you still feel the stretch in the front of your thigh and hip.

#3 – Leg Straightener

Leg Straightener

Leg Straightener

This exercise complements the first one that we went through. In this exercise, try to straighten one leg out as much as you can. You will fully extend the leg or go to whatever point you can feel resistance.  Hold this position, and then bend your leg back to the starting position. Do 5 repetitions in a smooth controlled movement. Hold the end position for 2 seconds.

#4 – Wall Press

Wall Press

Wall Press

Do an isometric contraction or isometric strengthening exercise. Move towards a wall, press up against the wall but do not move anywhere. This is an isometric contraction, so the muscles are active around your knees, but there are no changes in the joint angle. You are working the muscles and the knees in a safe position.

You can change to different angles. For instance, you can move from 90 degrees to 100 degrees angle and then press into the wall. You should feel that your quads are activated. Push for 5 seconds. Push for about 50% up to 80%  of your maximum strength. Do 5 repetitions at one angle and then you can go through different angles.

If you are suffering from any kind of knee discomfort and want to permanently end the soreness, then click here to check out the Fix My Knee Pain program.

Take care!

Rick Kaselj, MS