5 Knee Pain Relief Stretches & Exercises You Can Do In Bed
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- เผยแพร่เมื่อ 9 ก.ค. 2024
- These knee pain relief stretches & exercises don't necessarily need to be done in bed, but they may help relieve knee pain in the morning before getting up, and/or when going to bed at night. Buy a worksheet with these stretches & exercises at: www.askdoctorjo.com/knee-pain...
Often with knee pain, we wake up stiff and sore. We can also have knee pain at the end of a long day. These simple knee stretches and exercises may help no matter when knee pain strikes.
The first two knee stretches are an active assisted hamstring stretch and a knee to chest stretch. These will help loosen up the muscles around the joint and the joint itself.
Heel slides are also a great way to get movement in the knee joint and help loosen the knee before you get up or go to bed.
Finally, isometric exercises like hamstring sets and quad sets not only strengthening the muscles, but they also help loosen up the area by relaxing tight muscles.
Want to know more about reps, set, and frequency? Watch this video: • How Many Reps? How Man...
Related Videos:
Knee Strengthening Exercises:
• Knee Strengthening Exe...
Knee Pain Relief Exercises & Stretches:
• Knee Pain Relief Exerc...
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5 Knee Pain Relief Stretches & Exercises You Can Do In Bed:
• 5 Knee Pain Relief Str...
www.askdoctorjo.com/knee-pain...
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a personalized treatment plan and is intended for general education and demonstration purposes only. Perform the moves in this content at your own risk. These moves may not be appropriate for your specific situation, so get approval and guidance from your own healthcare provider before beginning. If anything is painful or doesn’t feel right, stop immediately and contact your healthcare provider.
Don’t use this content to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare provider or to replace the advice they give you. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. - กีฬา
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Can we do this stretching if we have osteoarthritis??
Thanks
Good
Simple thanks
I have had sore knees, likely from overuse and muscle imbalances. I have done these stretches in bed the past few nights and cannot believe the improvement and relief already! It’s so easy to do! Thanks so much, Dr. Jo!
You're welcome! Glad they are helping.
Me too doing it
I have been doing these throughout the day since yesterday. I could barely walk on my left leg, and now I can! Still have some work to keep doing, but major improvement! Thank you, again! 💕
You're welcome!
That’s fantastic, I’ve just found this video, I’m going to do these exercises today, thanks Dr Jo 🙏
works for me 🥰 thanks
wow
@@AskDoctorJoI can't walk due to arthritis pain in my knees.
Can you please help me I want to walk again I'm getting depressed laying in this bed
What must I do.
After one quick stretching session with these exercises, I already feel a noticeable difference in my knee pain. I was struggling with standing up and down before, and it's much easier now. I will be continuing with these. Thank you!
You're welcome!
@@AskDoctorJo pls suggest oesoarthiriis exercises
Inna
Who knew simple movement could help do much. I can not thank you enough for this video. My knees kept getting worse and worse. Did your video, inflammation is down, my right knee is almost back to normal, left knee is no longer in pain from just walking. I will be sure to support your channel. You are a blessing
You're welcome.
Helpful ! Grateful to you. God bless you.
After being immobile from 4 days of driving cross country My knees hurt so much. Tried these and after 10 minutes felt a lot better. I’m doing them before bed and I will do them again when I wake up. Thank you
You're welcome.
Thanks Dr. Jo. Your course of exercises is really productive and gives positive results.
I tore my ACL and PCL in high school and this is bringing back memories from Physical Therapy. For the record I do not recommend that anyone tears their ACL or PCL, it's unbearably painful. Thank you for the video Dr. Jo.
You're welcome.
Lol im 14 and thats why im here! I had an ACL sprain, and a meniscus tear after landing the wrong way in a long jump
Hi Dr. Jo, thank you for posting these exercises. I have started to experience knee pain intermittently and my knees are very tender when I get down on them on the floor. Fortunately, they don’t bother me enough to curtail my workouts so I am able to complete my training whereby I only have minor discomfort while doing lunges and squats, and those are at the beginning of my workouts. I work out every other day for about 45 minutes to and hour and mostly work on upper and lower body strength. Any cardio work is achieved from weights and muscle stretching via machines. I hope the routines you showed in this video will help curtail or maybe even eliminate my knee pain. I have been able to eliminate impingement in my left arm and Plantar Fascilitis in my left foot with exercises only and no medicine or medical procedures. I feel I can heal and have better recovery with corrective exercises only. I am 68, vegan and have been training for 4 and half years.
You're welcome. I hope they help.
Dr Jo. Thank you for these videos. I am having occasional mild bouts of sciatic pain and am wondering if this will go away? I’m in good shape and 34, and usually I feel the pain after much walking
I fell off my skateboard and landed on my left knee with a lot of force and inpatient so this helped the pain a little bit but it’s getting better :3
Oh wow a fellow anime fan :D
Hiya!
@@adi4305 I love ur pfp
@@adi4305 season 5 of mha comes out tmr I think
Season 5 of mha comes out tmr I think
@@Joeyelley Thank u, maybe omg TOMORROW??
I am a physiotherapist, and always love your videos . Thank you for helping community and physiotherapists like us 😊
You're welcome, and thanks.
Really with this short time exercise, I got relief from sevier pain,thanks a lot.
Ive knee pain after playing cricket match …. I am feeling pain when i was sleeping evn i cant staight it and fold it
Plz help me guide me
Hi Dr. Joe, thanks for these videos. I had an ORIF procedure on my ankle 3 weeks ago and my healthy knee is straining taking my full weight on crutches. I appreciate these practical exercises.
You’re welcome.
Knee pains in both hurting and I did this along with some more sets and just moving around . So much relief after lots of squats thank you
You're welcome.
@@AskDoctorJo appreciate YOU
If you can do squats you don't have knee pain. Trust me.
you’re a literal godsend
I just did these stretches and yes I agree my knee feels much better after I got through the pain.
Thank you!
You're welcome! Glad they helped.
I am 81, got to try this sretching exercises!
feeling great to do these hope i get out of all pain and be stronger soon !
Thank you so much, I am in so much pain at the back of my knee since I can remember, and I'd do this exercise tonight and the pain lessen. I will keep doing this. Thank you again
You're welcome.
.
Thank you Dr. Jo for the excellent stretches for knee pain, I’ve been doing them and My knee is doing a lot better!
You're welcome! I'm glad they are helping.
Hello
I always enjoy your workouts! Thank you for being yourself and your information!💃🎉🎉
Thanks, and you're welcome!
This is the best and simplest exercise video I've come across TH-cam! Thank you 🙏
Thanks, and you're welcome!
Really useful
It's the BEST TEACHING Dr Jo !!! 🥰🥰🥰🥰😋👍👍👍👍👍
Thank you thank you thankyou😁😁😁...first time in my life I've had knee pain and I'm starting these exercises now. Bless you, Dr. Jo💞
You're welcome.
Definitely going to do these. I wfh and it’s taking a toll on my body especially my knees for some reason.
To be honest, I never really expected for this to work but I tried it anyways and I am so thankful I did 😂 thank you so much!
You're welcome!
9 year before I had severe pain because of running and got relief immediately.
Now I again suffering from pain but this time it's about knee and I searched you successfully after two days suffering tube for you.
Thanks a lot...I will update when I'll get relief from this pain
..Thanks a lot and lot of love from india.
You're welcome. I hope they help.
@@AskDoctorJodoctor I'm going to be Better my relief pain knee and rest
Manoj kumar how u feal after these exs.
Bundle of thanks Dr...it's really helpful i recovered nearly 40% improvement from 0%...
I need one more help Dr...in left leg behind the knee in nerves I have unbearable pain. If I sit on floor it's very hard to stand because of unbearable pain. And if I am stand and wanna sit having the same situation.
Kindly suggest me what exercise should i follow for this.
And really very very thanks to you Dr.
Loves your videos
Thank you so much for the beautiful message
You're welcome.
Completely a life saver !
Very helpful
So relaxing
I am super tight and that stretch band you recommended, I purchased and is a game changer! Thank you. Using it with this video
You're welcome.
Its really helpful to me!! just now my knee pain is controled ❤️❤️ Thank you so much doctor !!
You're welcome!
Thanks so much! These exercises are golden!
You're welcome!
your stretches do wonders
Thanks!
Thank you for all your advice Dr Jo. I have been elevating my knee higher and doing the ankle thrusts since watching one of your other videos, and I find the exercises in this video significantly help ease my knee stiffness and pain today.
You're welcome! I'm glad they are helping.
.❤
So simple and works. Had pain in knees from sport and training over the years, and felt instant relief. Thanks 👍🏽
You're welcome. Glad it help.
This helped massively .
You just awesome, all your stretches work really great. You have got me out of knee, neck and upper back pain / soreness many times. Be it from long hours sitting or cause of weight training.
Thanks! Glad my videos have helped.
Good exercise
Very useful
That's amazing...!!
I did the 1st one bcz I had pain in both knees bcz of sitting for long study hours and I did it just for 10 seconds on both the knees n they were relaxeddd... 😇
Thank u very much!!!
You're welcome!
It’s really amazing❤ it’s workout properly to relief pain
Very informative thank you God bless
You're welcome, and thanks.
Thanks!
i dont really watch you but i watched one of you're videos before and it actually helped my leg when it was hurting so im going to subscribe cause you helped me excrsize cause thats why my well evereything was hurting so i just watched a few of your other videos
Thanks.
Thank you!!
You're welcome!
You are such an amazing Doctor..Your stretches and exercises nail it everytime. Your tennis elbow exercise was awesome too. Thank you.
Thanks, and you're welcome.
Thanks for your help.
You're welcome.
Thanks for these exercises!
You're welcome!
Very effective really thanks 🌹💚
Wow.. Never thought those stretches will have impact during 1st set of strech itself.. 👌Thank you 🙂
You're welcome.
Was like a miracle....pain eased tremendously
I have knee pain for almost 1 year and when i see this video its so much helpful. What a relief that i feel today thank you so much Dr. Jo for this video❤
You're welcome. Glad it helped.
Thank you so much I’ve been so much in pain with my knee your exercises are amazing and they work thank you so much 😊
You're welcome.
The doctor mentioned therapy when i went to urgent care yesterday. Since i haven't heard anything back about it, i thought i'd search TH-cam and found your site. this particular set of stretches is helping big time already. i goess, i never realized i needed therapy or exercises to strengthen my left knee coz i can barely walk and i'm off with no pay today. so no bueno. anyhoo, i hope this improves my knee pain issue the more i do them and check out your other videos on knee pain. I'm thankful for your channel.
I hope you find some that help.
A friend forwarded this to me. Ive been having issues for 2 weeks & needing to use crutches sometimes. Xray showed only mild to moderate arthritis but i think its mostly weak muscles. These are great, & simple to-do. Ill be practicing off& on all day!
Thank you Dr. Jo. I have an acute joint pain that lasted me twenty years. I will employ these simple bed exercises to see if it will improve.
You're welcome.
Thank you Dr. Jo.
You're welcome.
The one where you dig your heel into the bed and stretch was the one my knee needed…. Instant results for a knee that’s been sore for months ! Thanks !
You're welcome!
Thank you...instant pain relief.👍😊
You're welcome.
I'm really very thankful to you ❤❤ , actually yesterday I joined zumba classes and after that I had a knee pain and I was very worried about that I will not be able to go today but after doing this once only my pain is gone and I'm feeling very happy.। Once again thank you so much❤❤
You're welcome.
Helpful info, thanks!
You're welcome!
AWESOME! IT FEELS GOOD. 🙂🙂🙂👍👍👍👍
Very effective exercises.thanks.
You’re welcome.
Really nice
My knee was hurting and I couldn't really stand up, and before I took the joint roughness medicine, I watched your exercises and performed them, and I really improved, and I will continue. Thank you 👍👍
You're welcome.
thx u so much mam actually their was sports day in my building so few days before i was very sad as i used to be one of the fast runner in my society but this time i was having knee pain which was affecting my running i am feeling much better now with my knee thx again
You're welcome.
your the GOAT thank you I'm going to use these for basketball since I just started having knee issues after playing
Thanks, and you're welcome 😎
Thank u so much. Love these stretches.
You're welcome, and thanks.
I was having knee pain because of running.Thanks a lot for this it helped👍
You're welcome.
Thanks for this doc jo
You're welcome.
I am from Malaysia, i have knee pain and i am so excited to try these exercises. Thank you♥️
You're welcome.
I appreciate the attitude you bring to your videos, very fun, like the happy socks you wore in another video 👌🏼 keep it up
Thanks!
I did it just 2 times and my knee pain is completely gone and now I'm able to workout like before, thankyou so much 🌻
You're welcome.
Thank you so much ,you are too good,i use your exercises in my classes.....they are so beneficial
You're welcome, and thanks.
These were so good! Subscribed! Thank you Doctor Jo!
Thanks, and you're welcome!
V.helpful
First exercise worked for me well thanks God bless u . 🔥
You're welcome, and thanks.
Thanks doc for the info
You're welcome.
Had two knee surgeries and this is golden thank you💪🏿
You're welcome.
It's very nice n easy. Thank you so much.
You're welcome.
It shows instant results ..THANKS
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Thank you for the helpful video
You're welcome.
Thank you. I will try it out.
You're welcome.
This really worked. Thank you so much! 💃
You're welcome!
Thanks Doctor Jo my knee is hurting fr few days now I will start doing this now 👍
You're welcome.
Thank you 🙏
You're welcome.
Thank you Dr Jo!
You're welcome!
Thanks 😊 Doctora 🙌🏻🐶
You're welcome.
Thank youu! This helps a lot
You're welcome!
I literally just did this laying down and it worked! My knee pain is gone
Thank you!!!!
You're welcome!
Great!!! Thank you Doctor!!!
You're welcome!
God must have led me to this video! I've been so depressed of late because of my knee problems. I literally did these exercises today and as soon as I got out of the bed I was able to walk like a normal human being. Just this morning I thought I might need to get crutches. I can also walk down the steps without being in excruciating pain. OMG- I am scheduled for rehab this Tuesday. I'm still going to go but feel like if I had seen this before I mentioned it to my pcp I would've been good. Thank you for giving me hope!
You're welcome! Glad it helped.
Thank you
You're welcome.
Really Helpful Thank u so much
You're welcome.
Doctor Jo always give the best quick fix pain reliefs ❤️❤️
Thanks!
@@AskDoctorJo ❤️
Very effective. Relieved after doing once. Thank u so much
You're welcome. Glad it helped.