Stiff Knee Exercises - Increase Motion and Decrease Pain!
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- เผยแพร่เมื่อ 15 มิ.ย. 2024
- Decrease stiffness, improve motion, and decrease pain in your knees with these simple home exercises! 6 Great stretches to help decrease pain and stiffness in your knees while improving mobility and function. Presented by Doctor Jared Beckstrand to help you relieve your knee pain and tightness and feel better fast!
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➡️ JARED’S STRETCH OUT STRAP: urlgeni.us/amzn/stretchoutstrap
➡️ JARED’S TREATMENT TABLE: urlgeni.us/amzn/massagetable
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⭐️ BE SURE TO FOLLOW UP YOUR STRETCHING WITH THESE GREAT STRENGTHENING OPTIONS: • Pain-Free Knees! 6 Exe...
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Stiffness in your knees can be caused by many things. From a great leg workout the day before to pain, injury, or recent surgery - all can be factors affecting the mobility in your knee joints.
When stiffness sets in, pain usually follows.
It’s important that we keep our knees as mobile as possible to ensure continued pain-free function, and these stretches are going to help you to do that!
These are 6 of my favorite stretches to help address the tightness, stiffness, and pain you may be experiencing in your knee. These are the same exercises I regularly give to patients in my physical therapy clinic… I know they’re incredibly effective and I hope you find them beneficial as well!
STRETCHING GUIDELINES
Stretching should be kept in as comfortable a range as possible. I tell people I want you to push up TO the point where it’s painful, but not INTO the painful range.
Remember it’s not the intensity of the stretching that matters, it’s the frequency. More frequent stretching in a comfortable range is better than less-frequent, intense stretching.
STIFF KNEE EXERCISES
0:00 INTRODUCTION
0:32 PATELLA MOBILIZATIONS
1:45 SEATED CALF STRETCH
3:05 HAMSTRING STRETCH
3:52 IT BAND STRETCH
4:58 FLEXION STRETCH A
6:33 FLEXION STRETCH B
7:11 HEEL SLIDES
Did you try the stretches in this video? Did they help decrease tension in your knee? I LOVE hearing from viewers - COMMENT below with your experience and let me know how you feel!
If you did like this video, I would love if you hit the THUMBS UP button to LIKE this video above. That helps to get it out to more people here on TH-cam so thanks so much for doing that!
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MORE GREAT KNEE VIDEOS YOU MIGHT ENJOY:
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✅ THE SURPRISING CAUSE OF MOST KNEE PAIN: • The Surprising Cause O...
✅ KNEE PAIN RELIEF EXERCISES - NO SQUATS OR LUNGES: • Knee Pain Relief Exerc...
✅ HOW TO FIX KNOCK KNEES: • How To Fix Knock Knees...
✅ HOW TO FIX POPPING CRACKING KNEES: • No More POP! How To Fi...
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](/img/n.gif)
0:41 patella mobilization
2:25 seated calf stretch
3:15 hamstring stretch
4:00 IT band stretch
5:02 Quad stretch
5:20 Prone Quad stretch
6:36 Sidelying quad stretch
7:24 heel slide
Ty this foo was talking too much
@@Bob1332sRude! Don’t watch then!
🎉
I injured my knee over a month ago while doing yoga. I’ve been working with your knee strengthening exercises for awhile which has helped a lot. Last night I tried these exercises and I noticed my range of motion this morning is improved. Thanks so much!
You are welcome! So glad to hear these are working for you.
I discovered your channel last month & you are a life saver! Two years ago, I developed terrible pain in both of my knees. I could barely climb stairs, could only wear trainers. I started doing your exercises & the pain's gone. Thank you so much!!!!
You are so kind! Thank you so much for your support!
Thank you so much I was dying because of too much pain on my nees now I'm somehow better my god bless you❤❤
You have great professional thorough videos. For me I have medial osteoarthritis in the knees and really bad stiffness. I can't squat all the way down it's very hard for me to get in and out of the tub and also walking down stairs comfortably. It's so frustrating. So I guess what I'm wondering is are these exercises designed more for someone who has good knees and stiffness without arthritis?
I had knee pain for 4 months, tried these stretches and strengthening, pain was gone in one day. Amazing
Wonderful news! I am so happy to hear this helped!
Did you try these exercises? Tell me how they felt in a comment below! And if you’re interested in some great strengthening exercises to supplement these stretches here are some of my favorites: th-cam.com/video/G-Zo832gbWo/w-d-xo.html Hope these help you to feel better and thanks for watching! 🙏🏼🙏🏼
How do I strengthen the muscles and tendons supporting my patella? It feels like my right patella wants to slip perhaps because a portion of the tendon was used to reconstruct my knee following an ACL injury? Id like to keep line dancing. Should I tape my knee cap before exercising?
I’m ten weeks post TKA, going to rehab twice weekly and improving, but still so frustrated with the stiffness in my new knee! I tried your stretches this morning, and I can tell they helped! I appreciate your comments about not stretching into the pain. I am going to incorporate these into my HEP and discuss with my therapist in additional detail. Thank you so much!
Sir My Knee Cap displaced before 3 weeks (patellar dislocation)
Doctor bandaged my knee along with cotton inside the bandage and told me to rest for 3 weeks without bending my knee
So, when he removed bandage and cotton im not able to bend my knee and if i move my foot to left side, right side of my knee pains while sitting only or when i try to bend my knee
Sir please tell me what to do to bend my knee and to walk properly and to move my knee to right side
Extra information : My Right knee is injured
thanks and always good to follow your video, easy to follow your exercises. Good that you have zoom in as it allows us to see what we may miss at that part of the exercise
Dr. Jared sure knows his stuff - that's very, very obvious. But he's also amazing at being able to use that knowledge in ways that are very, very helpful! I have enjoyed each and every one of the videos he has produced, and really appreciate how he's helping people to get the very most out of life - well done and thanks so much!
I appreciate your comment so much!
You are really needed and your work is appreciated. I know I found your video in the right time .thank you.
You are so welcome! I appreciate your kind comment!
Thanks mate great info
I had a stiff painful left knee and did these exercises. I can already feel the pain has reduced significantly on the first day. I'll keep doing this. Thanks for reaching out to us Doctor.
Wonderful news! You are welcome!
First day of trying these stretches and i already feel a relief !!! (Definitely recommended for knee tightness)
Thanks! Important info for anyone with knee issues!
Thanks for this video!!! I was stiff/hurting in all the spots you described here. Doing these stretches helped me tremendously! Thanks again.
Wonderful news! You are welcome!
Really helpful. I have pain and tightness above the kneecap, some swelling there, and tightness and pain on the outside and inside of the knee as well. These exercises definitely brought some relief on the first attempt. Will keep doing them. Thanks
Wonderful news and you are very welcome!
Thankyou so much. I have suffered terrible knee pain and fluid for 2 years, now in both knees. Its knocked me off my feet so much and physio I saw was useless if im honest. They gave me just 2 exercises which proved useless. Pain meds dont relieve the pain, and i am trying everyday to move about and keep motivated and mobilised. Im sometimes in tears with the pain and it takes alot to do that to me. Its affecting my life so very much. Because of the knee fluid the physio said they cant drain it, but said i need to build the muscle back in my legs first but im unable to do this adequately because the pain is horrendous. I have followed your exercises and im hoping to see results. Because i cant go on much longer like this. 😢
Best of luck!
I had been having stiff knee with restricted flexion but the stretches shown by you really helped. I just did them after my workout and feel so much better. especially the one where we pull the leg on one side, I could feel so much tightness on the outer leg and released afterwards. thank you so so much. how often should we do it - more than once a day?
My knees hurt so much after I went longboarding and these stretches pretty much fixed it. I’m so happy I found this video!
Great to hear!
Thank God someone like you is out there!
I appreciate your support!
I literally could not bend my knee this morning and this video immediately helped! Thank you so so much for this!!! I didn’t realize how much tightness I had around my knee and these stretches were perfect.
That is amazing news! Thanks for sharing.
Thanks buddy
Thank you so much sir again
My pleasure, Khusboo Singh! Hope they help you and thanks for commenting!
Wonderful tips
Thanks so much, Neelam! I hope they help.
I had ACL surgery 2 years okay! Hopefully these will give me some relief! Thank you for your time and thoughtfulness!
I hope this helps you feel better!
THANK YOU SO MUCH DOC. FOR YOUR INTERESTING INFORMATIONS AND SHARING. GREETINGS HERE IN ROME,ITALY.
My pleasure! I hope it helps.
cant wait to do this soon for me as my knees paining everyday after work love your channel sooooooooooooooo much love your exercises soooooooooooooooo much
You're a faithful supporter 🥰
Thanks so much, Ramya! I hope the things that I share help you to feel much better soon. Thank you for all your support!
@@livelystone9367 As are you!! Can't thank you enough for always being there for me! 🙏🏼
Oh my goodness! You hit this video right on the dot Dr for my stiff knees, thank you!
Thank you so much! I am glad you found this helpful!
The best ever. I had a lot of pain due wearing high heels last night. Tried your great video. My knee pain is completely gone. Bravo❤️
YEESSSS Sh R!!!! Oh I love this so much! I'm so glad these helped you and thanks so much for your comment and support! Means the world to me! 🙏🏼
Much Gratitude.. I've been doing Am runs and because of the concrete my knee pain started up and lasted 2 weeks so I had to stop .. I'm feeling like because of these It will get better 😌 and I can get back to jogging ❤😊
Thank you sir, I was going to the hospital, but I look at your video and do the knee exercise, I’m feeling better and don’t have to go the hospital, praise God
Oh, that is great! I am so glad you are feeling better!
Thank you brother
My pleasure! I hope this helps.
Thanks Doc September 2021 my left leg hamstring fell and I experienced sharp pains and needles and been to so many doctors and physiotherapists. Now I am having stiff knee and hamstring. Hoping that you'll help me because even now I'm not alright
I’ve been feeling severe pain in my knees & calf’s for weeks. Just did this video & it worked…I feel so much better! Thank you Dr. I can wear my heels this Saturday!!!🙏🏾
You're so welcome!
Best stretches ever
So glad you like them!
It band stretch do i pull my leg down when bent over
I have bil Baker cysts. I found your video last. I did it. Woke up this morning with mostly no pain. I am repeating it tonight.
How do you resolve baker cyst inflammation and pain?
Thank you
I am a young, active 20 y/o male who deals with foot soreness and stiff knees quite often. I will try these exercises and hopefully find some relief. Thanks!
You bet! I hope they help!
Thank you sir I hv knee stiffness. God bless you 🙏
All the best!
Namaste.. pl tell me can I do this for my stiffness in my knees. I had tkr just 5 weeks back.
I did try them. I had ACL surgery full rupture about 14 years ago. I managed to return to football (soccer) but after I play I have a swollen and still knee with pain on the outside that I'm told might be ICT band although not sure. As I had trauma there before the surgery. But I figure good knew health can't harm. I can't swuam down to the same range on both sides as a rule. Thanks
I like your stretch bed. Where can I buy it?
Good excercise,i had knee problems can't bend i did all these excercise which i saw on u tube someone,posted,it work now i can bend my knee
Glad to hear it!
Hi I like to know how many times a day tgese streches?
Thank you for the feedback from the comments. Have yet to try. As my right knee is very stiff and very stressed after few meters walking . Hopfully it works.
Best of luck!
Got nerve issues from collapsed vertebrae after it seems the other was missing. Was fit and muscular with no knee problems prior. Forced static life due to back pain and to lie on back for 3 years with a pillow under knees and now huge knee pain walking and poor mobility. Lost 60kg to try and help lose pain and improve mobility. Now sitting at 100kg and losing more with IF and Keto x Mediteranean diet. Physio told me to come back after I could straighten my leg which is why i went for help in the first place.
Could you please if I can do these exercises with an herniated disc L3 L4 or are not allowed in my situation?
How often should you to this? Every day?
Hey I had a cartilage injury a year ago or so now my injury has recovered but cartilage has tightened around knee now which enables me not to put weight and bend on my knees or sit in vajrasan or squating basically folding knee while putting weight rest is all fine like ROM is normal. Doctor has told me to avoid squating. How to bring my knee back to normal? Can you suggest please
I decided to watch this video since I had my knee immobilised in a full leg cast, the only problem was I could only do 2 of the workouts since I’m still in a shorter cast. Do you have any advice on how to practice bending without that strap thing?
Can these exercises be done after ACL surgery?
I tore my acl back in 2016 and ever since my knee on my left side has been really weak, gets tight randomly, will dislocate when ever it feels like it but this was a really good vid and it helped a lot, I’m goi g to be doing these every morning
I am glad you are finding these exercises helpful and thanks for sharing!
Can you please do follow along videos as well? I always have to play and stop your videos to do the exercises when you say do this for 30 seconds 3 sets etc. and it would be so helpful to just have a follow along!
I had scoliosis after operation .. can you help me ?
Hello I have a question three days ago I was walking and heard a loud pop behind my knee and I collapsed on my floor and after it happened I couldn't bend down without it buckleing on me then I have been soaking it in hot Epsom salt water and then later I tried cool pack but when I bend it towards up in a sitting position it feels stiff but I have no pain until I bend it when I kneel on my knees on floor it feels stiff and hurts why is this and wht can I do at home to relieve the STIFFNESS without going to ER I also been using compression socks help me with this I've tried Aleve and aspirin for relief of inflammation
Sir I got 90 degree movement in resurgery of nonunion distal femur communicated fracture it was only 10 degree in 1st surgery. Can I increase it above 90 degree
I cannot manually move my knee caps. Like they are unmobable when straightening my legs. Guessing this indicates tight muscles?
Sir I usually have pain side and upper part of right knee idnt know even it's call knee or what bt it is upper of knee part as ihave flat foot plant facia too 😢
Will this help with knee pain, stiffness and mobility issues following a knee fracture 1.75 years later?
I am a runner and gym going fan but I have to stop running and gym because of knee pain
I want to continue but my knee doesn't allow me
You can suggest anything to me to continue
Thanks
I had meniscus repairs on both knees couple years ago and since then I've been in pain stiff knees unable to bend
After a mountain bike incident and getting sutures on my knee. I am unable to bend my knee because of tightness… I have no pain I can bare weight but bending my knee is super stiff and I am unable to bring me foot to my buttocks, does this indicate a serious issue or can you tell me what might be injured? What you do @ 7:09 in video I am unable to do and my knee only goes to about 90 degrees.
I feel much pains in my knee when am climbing and squatting and I did an x ray but the doctor says my bones are fine...but still can stand the pains when I squat and climb...pls help me
Hello brother.. I need your help .. I had an accident after that my knee is not working means not banding properly.. knee stiff
Hello sir My knee cap Was been cracked one month ago And after one month my knee cap has been fixed but The Knee is not bending a little bit please Tell me Whats the solution i shall be very Thankful to you
I am unable to bend my knees when im standing. I lost strength because i couldnt eat for 4 months . How can i start standing while keeping my knees bent example while brushing teeth in front of wash basin
This morning i played basketball and i had some lands in valgus knee position. Now my knee feels a little bit pain( stabbing pain ) when i do the lying hamstring slide exercise especially at 30 degree knee bend. Do i have acl injury ? I Hope you will answer my question much appreciated 🙏
Hi Hung! I'm sorry to hear about your knee, man. Here are some simple ways to test the ACL: th-cam.com/video/RfY5YP8-5fc/w-d-xo.html, but the problem may be in the meniscus, too. You might want to try these as well and see which one you think it is: th-cam.com/video/VRuxkwogpjI/w-d-xo.html If it continues to bother you definitely go get it checked out by a local physical therapist! Good luck!
@@toneandtighten thanks a lot
I just found your channel and subscribe hopefully your exercise can help
Thanks for your support!
Help! My left knee is locked bent up from this hosp bed Ive been in 6months.
PT did next to nothing and stopped back in Oct.
Im not able to stand or walk like this...😢
i got ankle sprain turned to knee hip back neck pain ,i not used full foot for month during ankle sprain,i got treated for ankle not ankle joint,which have pain for many months,then after month knee and other parts paining
i consultant many ortho physiotherapist neurologist,some say it's Patellofemoral patellar tendon,some say it causing by back ,i done mri of ls spine report is normal but doctor said it's l5s1 herniated,
i have 24h dull pain in knee what is reason help me
it's been year ,i m 25
Or fully bend your leg?
Is it safe during pregnancy
Am in my early second trimester
I hike and found the patellas were bothering me going downhill. I realized the vmo's needed release and it helped. I thought it was sartorius but it's the vmo.
Sorry to hear about your pain, Richard! If it's a patellar tracking issue you might want to check out this video for some ideas: th-cam.com/video/j4pkM4ZO6hM/w-d-xo.html (It's an oldie but a goodie!) Good luck!
I had total knee replacement four months ago and have been having a lot of stiffness recently will these exercises help or do you have any other suggestions? My PA is sending me for another round of PT.
Ran my first half marathon about 2 weeks ago and since then I’ve been experiencing stiff but not painful knee. Occasionally I can feel a small light crepitus on that knee. Hopefully this helps
I hope it does too!
What if you can't fully straighten your leg?
Just found out I had moderate to severe cartilage loss under my knee cap. ouch! Time to strengthen up my quads more. Trying to continue with my yoga classes and lots of walking.
@Paglu I had an MRI done to see all the damage and seeing an orthopedic surgeon next month. My physiotherapist has banned me from many activities for now. I also see a pain management doctor who has been putting a nerve block into my knee. Get proper tests done and work with the right team to help you.
I’m exhausted nd stressed bcoz of my knee pain and this discomfort while walking and can’t even walk properly. it hurts so much while walking and idk how to describe….
I don’t know the reason…I consulted doctor he said nothing is abnormal in my knees and just said to exercise and add more nutritions in diet..
Im exercising regularly and still it’s getting worse. Doctor said it will be completely fine but I don’t feel it..im feeling much more discomfort nd pain in my knees everyday
Im afraid that i will be disabled after some months 😢 it’s so disturbing..im just 20 and becoming disabled.
What should I do ?
Why it’s happening ?
I’ve just tried this. My kneecaps don’t move at all! Not one bit. What should I do? Seriously nothing gives.
Hello. I'm 25-year-old female. I recently got a steroids shot but I'm still suffering from knee stiffness. Left knee.
I have broken feet and i need to lay and its making my knee Hurt
Please suggest something ASAP !!
Dear sir , I need your help My name is Aditya and , I'm 18 year old , When I was born I had a twin with me but he was dead so I had an operation and now my backbone is not straight , I'm physically handicapped i had locomotor disability ..
Can you help me with some excercise to straighten my backbone !!!
I am not a doctor, but to support the spine, a chiropractor recommends planks everyday. Front, sides & back plank working up to 120 second hold for each plank. I’ve met one guy who had a piece of his spine removed and the strength of the muscle in his back holds him together. Also keep your body stretched out: tight hip flexors can pull at cause lower back pain so look up hip flexor stretching. A physical therapist recommended I Rotate my body in the morning side, back, belly, side two minutes each, to move your spinal fluid before getting up- then wait 1-2 hours before exercising as doing so is hard on your back. Good luck…I’m a twin too, I’m sure your twin is still with you;) 🥰
@@mim906 Thanks for this recommendation.. And my twin is not with me he left us on the same day we born 😊
It been 5month since I broke my femur still can’t lift my leg or bend my knee 🥹😩
I can not bend my knee some one please help me
My knee is so stiff and so painful I’m scared to touch it.
I feel 90. I'm only 39
I hope these exercises help you!
Pure torture, but it works, you can feel the difference in the first week.
Glad you are finding this helpful!
Get better a mic
Sir you talk toomuch before demonstrating exercise. You can give your lecture in college not to the patients who wait to see your demonstration it is just waste of time.
getting old Sucks