5 Moves to Eliminate Knee Pain for Good

I wanted to go through a few knee pain exercises and stretches. I had Jenna to demonstrate the exercises.

CLICK HERE to watch the YouTube video.

#1 – Knee Extensors With Bands

Use a resistance band — either a loop band or a handled one. Place it around the arch of your foot. In a seated position, straighten the leg and then flex the knee up.

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Knee Extensors With Bands

We are working on strengthening the muscles around the knee and also stretching the hamstrings as well with the legs in straight position if the hamstrings are tight.

Perform one set of 10 reps in a smooth, controlled movement with a good stop at the end position for about 1 second with the intensity in the muscles around the knee.


#2 – Toe Pulls With Band

Use a resistance band, either a loop band or a handled one. Place it around the arch of your foot. In a seated position, keep your knees straight and pull the band toward your body.

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Toe Pulls With Band

We are working on stretching the calf muscles and working on ankle mobility and movement. If you are tight in the calves or hamstrings, you will feel the stretch there. This could either be an ankle mobility exercise or flexibility exercise.

Perform one set of 5 reps in a smooth, controlled movement with a good hold at the end position, roughly about 2 seconds. The intensity is felt either at the ankles or as a stretch in the calves or hamstrings.


#3 – Quadriceps Stretch With Band

Lie on your stomach. Loop the band around left ankle and bring the heel towards the seat. You can increase or decrease the intensity of the tubing. Hold it in that position.

We are working on flexibility in the quadriceps to lessen the stress or pull in the knees, which helps relieve knee pain.

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Quadriceps Stretch With Band

Perform one set starting with 2 repetitions in a smooth, controlled movement, holding the end position for 20 seconds with an intensity of light stretch in the quads.


#4 – Seated Leg Lifts

Sit on the floor with legs straight and toes straight up. Lift the leg up in a slow controlled movement holding it up for 1 second and then go back down to starting position.

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Seated Leg Lifts

Here we are focusing on strengthening the quadriceps that also carries off into the hip.

Perform one set of 5 reps in a smooth, controlled movement with a good stop at the end position for about 1 second with the intensity felt in the quads and hip area.


#5 – Single Leg Squat

In a standing position with one hand up against the wall, stand with one leg and bend through the knee by bringing the bent knee forward, bringing hips back and upper body forward, and then go back into the starting position.

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Single Leg Squat

We are working on strengthening the knee and hip.

Perform one set of 5 to 10 reps in a smooth, controlled movement with a good stop at the end position with the intensity taking place in the muscles around the knee and hip.

So, there you go. Give those five exercises a go. If you have knee pain, these are great exercises and stretches that will help you overcome knee pain.

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