5 Exercises to Stop Knee Popping

I wanted to show you a few exercises that you can do to stop knee pain that you get after your knee pops.

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#1 – Self-massage of the Quads

Do this exercise by utilizing a 1-foot or 3-foot foam roller. Begin in a plank position. Lie down on the foam roller just above the knee. Tighten the abdominal area. Roll from the front of the thigh to hip joint. Keep rolling up and down to the foam roller.

Self-massage of the Quads

Start with one set of 5 reps. One complete repetition is going down the leg and moving up the leg. Perform this exercise in a smooth, controlled movement with a quick stop at the end position. The intensity should be moderate. You should feel like you are getting a massage in the quad area. If you can’t do that, you can put a little weight onto the foam roller. You can also work on rotating the hip in and out so that you can target the different parts of the hip muscles.

The purpose of this exercise is to loosen up the quadriceps, which often pulls on the knee, which leads to knee popping.

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#2 – Standing Hip Circles

Begin in an upright, standing position. Put one hand against the wall or something you can hold on so that you don’t need to worry about balance, so you can focus on doing the movements correctly. Lift one knee and rotate it to the side, bring it back to the middle, and then move it out to the side. Repeat the movement to the opposite side.

Standing Hip Circles

Start with one set of 5 reps on each way. Perform this exercise in a smooth, controlled movement with a quick stop. The intensity is light. You are looking more at a dynamic stretch.

The purpose of this exercise is to loosen up the hips and dynamically stretch it. Loosening up the hips will lead to better movement and less knee tension.


#3 – Static Lunge

Begin in an upright, standing position. Take a half step forward with one leg, and then take another half step backward with the other leg. Flatten your front foot and slightly bend the knee of your front leg. Stand on your toe in the back leg and slightly bend your leg. Tighten your abdominal area. Bring your hips forward and look for a stretch in the front of your hip which might carry on into the thigh, and then hold to that position for 20 seconds.

Static Lunge

Start with one set of 2 reps alternating back and forth on each side. Perform this exercise for a hold of 20 seconds. The intensity is light. You are looking for a light stretch. This exercise focus on the static stretch.

The purpose of this exercise is to decrease the tension in the knee by elongating the muscle in the quadriceps and hips to prevent knee pain and knee popping.


#4 – Leg Swings

Begin in an upright standing position. Put one hand against the wall or something you can place your hand on to eliminate balance so you can focus on doing the exercise correctly and get the most out of it. Stand on one leg, then swing the other leg forward and backward and look for a light stretch in the front and back of your hips. Repeat the movement to the opposite side.

Leg Swings

Start with one set of 5 reps on each side. Perform this exercise in a smooth, controlled movement with a quick stop. The intensity is light. You are looking for a dynamic stretch and a light stretch in the front and back of the hip.

The purpose of this exercise is to stretch out the front and back of the hip so there would be less tension on the kneecap, and there’ll be less popping or knee pain.


#5 – Deadlift Movement

You can do this exercise even without resistance or dumbbells, but you will get the most out of it if you add a little bit of resistance. Begin in an upright, standing position. Your feet are a little bit further than hip-width apart. Hold a resistance or dumbbell on each hand. Bend your knees, bend through the hips and bring your upper body forward. Maintain a good alignment with the head, shoulders and hips. Go back to start position and repeat the movement.

Deadlift Movement

Start with one set of 5 reps. Perform this exercise in a smooth, controlled movement with good contraction of the glutes and hamstrings when you get out of the bottom position to the top position. The intensity can be light to moderate. You want to work on the glutes, so you want to look for a resistance that challenges those glutes.

The purpose of this exercise is to strengthen out the hips to decrease the stress on the knee. The common mistake that people make is having a weak hip, which leads to more knee pain and weak knees. We want a strong hip specifically in the glutes to strengthen the knee and decrease the pressure on it and decrease knee pain and knee popping.

Give these five exercises a go if you have knee pain after your knee popping.

If you are looking for a fast, simple, safe and effective program to eliminate your stubborn knee pain and patellofemoral syndrome, then check out the Patellofemoral Syndrome Solution program.

Take care!

Rick Kaselj, MS