Quickly Relieve Tightness in the Back of the Knee: 3 Simple Exercises
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- เผยแพร่เมื่อ 20 พ.ย. 2023
- Simple movements to relieve pain and tightness in the back of the knee! 🦵🏽
If you are experiencing pain and stiffness behind your knee, it's not something you have to deal with for the rest of your life! It is possible to regain your mobility and reduce the pain so you can live an active life.
Pain in the back of the knee is common with knee arthritis due to muscle imbalances, joint stiffness and/or reduced movement. There are three main muscle groups that tend to be involved: hamstrings, calf muscles and inner thighs. Specific movements that address these muscle groups can help to unlock the knee.
Muscle tightness behind the knee can make it difficult to fully straighten the knee and can make it feel stiff and painful. This can then impact activities like walking, stair climbing and standing for longer periods of time. Relieving this tightness can make these daily activities much easier and less painful.
In this video, Dr. Alyssa Kuhn, physical therapist and osteoarthritis specialist explains which muscle groups are most impacted so the 3 exercises make much more sense. Learn exactly where to start in this video.
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Disclaimer: This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Kuhn and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Move Well Age Well, LLC and Dr. Alyssa Kuhn, PT, DPT are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this post, video or site. Complete all exercises at your own risk.
I have been suffering from pain behind my knee.While searching youtube I have found your video for the problems as said above.I will try these exercises right from today.
Glad you found the channel. Make sure to check out other videos on it!
Sir now your knee behind pain fully recovered, what your age
Thank you for providing this to us. I need a new pair of good work out shoes. Love the ones you have on, Can you recommend a good brand to two ?
Thank you so helpful.
Glad it was helpful!
Divno ! Odusevljen sam vasim objasnjenjema 👍!
Hvala vam na podršci kanalu. Nadam se da vam se svi videi svidjaju!
Thank you , Alyssa.
You're welcome!
Life changing! THANK YOU!!!!!❤️
So glad!
You are good adviser thank you very much
You are understanding elders knee pain problem
Iam following your guide lines tell me about food also❤😊
Thank you for explaining everything so well. I’m doing the exercises for the knee. Feeling much better. These exercises are so simple and easy to do. ❤🇨🇦
I'm glad you liked the video! Thanks for watching and keep up the great work!.
Hii ... iam great fan of yours .your vidio are very helpfull. Dr I have polio in my left leg . My left leg is very weak .pls give some advice to strengthen. For that polio leg.
Thank you
You're welcome
Good morning! I have arthritis so your videos are very helpful. Thank you!
I'm glad to hear you like the videos and the channel!
thank you
Welcome!
Thank you so much for sharing your expertise! Very helpful for me at this time.
Glad it was helpful!
Very well presented. Thank you.
Glad it was helpful!
Thanks 😊
You're welcome!
I discovered this video a little late. Last week, I had a sudden tightness/pain behind my left knee. I thought I was having a new onset of DVT and had to do an US and D-dimer. Both turned out to be neg. My PT told me exactly what you're saying here in your video. The exercises my PT recommended are the same ones in your video. You're right on but just better since you explained it much clearer and easier to understand. Great work!! Thanks
Thank you for the feedback on the value of the explanation! I love to hear from the TH-cam channel community.
Your exercise is very helpful 👏 and easy thanks for sharing 😊
Thank you madam. Very useful informative video for knee back side pain.
I'm doing these advice of excercise and it really helps. Thanks.
I'm so glad to hear you like the video! Make sure to check out other videos on the channel! Have a wonderful week.
Thank you , thank you, thank you. I needed to know how to strength my hamstrings. You are a great teacher. 💯👍🏽
You're so welcome!
great physical therapist.I followed all exercises and really appreciate the way you guide step by step exercises. you increased my motivation and confidence . I will continue these and other exercises you may have for low back pain and right scapular pain and posture exercises.
glad to help!
Thanks a lot you have become my favourite, your exercises are very helping
Happy to hear that!
Hello mam can u show some exercise for bow legs,i m also having pain in my knees n back of my knees
Do you have a video regarding cramping in the back of thighs. I have such terrible cramping and muscle spasms in the back of my thighs it’s hard for me to even do any exercise with the leg bending. I’m sure it has something to do with me not getting as much physical activity as I have in the past and I would like to work on it and fix it thank you
Thank you so much for your special tips.
It will help me, it's very good now also when I started doing.
Glad you liked the video!
Hi Alyssa, Happy Thanksgiving to you and your family!🌹🌹🌹🌹🌹🌹After watching your videos I just put a chair in front of TV and pace around for many hours, raising my legs/ hips as high as I can….. it made a difference …… after suffering for many years due to failed foot surgeries , that led to frozen big toe joints and shortening of metatarsals. The truth is Everything starts with hips and thousands of small steps convert to better walking-- you’re AWESOME!
Hope you had a great Thanksgiving! and thank you for the kind words! Keep up your commitment to this journey.
Alyssa...Thank you for helping me with my arthritis pain in my knees and feet. I had a Lapisplasty a year ago and I still don't feel very strong. I saw your videos and you have made a BIG difference in my mobilty. I will continue to do your videos. My internist will be happy to hear you helped me.
You are so welcome! Thanks for the support of the channel.
Thank you enjoy your videos they have definitely started me feeling better and just had to say your appreciated
I'm so glad to hear! Thank you for the support of the channel!
Mam this excercise do for neck of femur fracture post surgery for thigh muscle pain
I have arthritis (both Osteo & RA). I am 64 but started CrossFit 6 years ago. I did most of the exercises just at lower weights than younger 90men. This past year my osteo has really gotten worse, and I started to get some pain, and what felt like swelling behind the knee. I have found stretching helps fend off this issue. My PCP has told me to stay away from lunges and never squat more than 90 degrees. Is this solid advice, or should I keep trying to get stronger by doing lunges and deep squats?
How long after doing heel lifts before you see results?
Hi Alyssa 👋 I'm safring knee pain and bow leg. How can cure?
Great stuff. I tore my ACl last year, skied 50 days no problem then randomly started hurting. This helped a ton😊
Glad it helped!
Thank you so much!! I’ve been doing the trad stretches you referenced yet felt there was more available and this feels way better. Will these also help knee pain along the medial side of the knee?
Knee pain on the medial side can be commonly due to hip weakness. It can also be secondary to loss of mobility which can happen with back of knee pain.
These may help when your pain reduced. But what if your knee paining too much , acute n not able to bend enough to take a step. Pl help
Is it normal to feel more pain there while waking then running? I’m experiencing that However the pain happens a few hours after the run and feels better the next day. I’ve tried that first exercise you demonstrated before seeing this video and it works but I don’t know if the pain is coming from my arthritis or something else.
After complete knee replacement what is the best way to build strength. I sometimes struggle lifting my knee over say a baby gate or feel stiffness. I go to the gym and do leg presses and and the incumbent bike . Any additional advice is greatly appreciated have a blessed day 😁
Watch El Paso Manual Physical Therapy knee videos. Have a whole program for recovery after replacement Therapy provides less then needed results.
I seem to have injured my left knee. I am gonna start doing this from tomorrow!
Best of luck with it!
Alyssa, what kind of shoes are you wearing? They look great. Also, I love your content. You did one on ankles and feet that I’ve been looking for for a while. I still can’t find it.
They are Kuru shoes. You can see them here. kurufootwear.sjv.io/qnBZ35. Glad you liked the content! Here was a video on foot pain I had. th-cam.com/video/9C9bmmkqZas/w-d-xo.html
You can search other videos on the channel.
Please what about a situation you cannot stand up because the knees are bent and tight can't straight at all, what exercise will one do?
That sounds like hamstrings to me - that’s what happened when I pulled my hamstring
Thank you sweetie🍰
Welcome!
My rt popliteal ligament pain
My pain is not going away its now 1 year
Hi
Aloha!
Aloha!
tendonititis.
I feel tightness behind my knees after sitting. I could play sport fine but I feel tightness getting out from the car.
❤❤❤❤❤❤❤❤❤❤
Yes!
Knee back left side its paing while bending
Jesus loves you all! Thank you for the great video
You are so welcome!
I cant even walk properly