5 Movements EVERYONE Should Master for Pain-Free Knees

Ready for healthy and pain-free knees to last a lifetime? Learn (and then master) these simple mechanical movements to keep your knees in good alignment and avoid wear and tear that will eventually turn into pain.
If you're having knee pain right now, we have a few other videos to help you settle that pain and get you headed in the right direction for healing. Here, we're focusing on what you need to do after recovery, or if you were never seriously injured, to stay that way. If you don't have any knee pain but don't have much ankle range of motion, this is a good place to start, too.
First, Coach E covers what your knees actually need to keep themselves in good shape.
For the first exercise, you'll need a foam roller. It doesn't matter which one, but Coach E uses a 5" diameter one for this video.
You will want a yoga block (but a rolled-up towel or pair of pants work well, too) just in case your hamstrings tend to cramp in the second exercise. Coach E demonstrates the exercise with the cues here, but if you want to really understand the why and how of your VMO's importance, click the link to the quadriceps video below.
Finally, you can add some weight to the fifth exercise if you can do it well with body weight only.
Do this routine a few times a week or every other day, if you want to be organized about it. Keep it up for several weeks, and your knees will be on their way to a good baseline strength and range of motion, helping prevent injury in whatever you love to do.
If you liked this routine, tap those like, subscribe, and notify buttons. You'll be the first to know about what Coach E and/or Dr. B cook up each week to help us all move freely and without pain, for life.
IN THIS VIDEO
00:00 - Intro
00:44 - What do we need for pain-free knees?
04:20 - Exercise 1: Extended Knee Ankle Fl-Ex
06:40 - Exercise 2: Short Ham Hip Extension
09:42 - Exercise 3: Supine Tibial Rotation
11:58 - Exercise 4: Short & Skinny Foot / Metatarsal Pressure
14:55 - Exercise 5: Reverse Lunge
17:50 - Routine summary
18:30 - Next steps
RESOURCES AND LINKS MENTIONED
4 Quadriceps (VMO) Strengthening Exercises for Painful Knees: • 4 Quadriceps (VMO) Str...
How To Wake Up Your DEAD Feet (3 Exercises for Arch Strengthening): • How to Wake Up Your DE...
Knee Pain Solution: www.precisionmovement.coach/k... - our improved course is based on peer-reviewed research and designed to get you moving freely ASAP. Proven to decrease pain, improve activity participation, and build resilience, all in an at-home 20-minute routine.
ROM Coach app (free!):​ www.precisionmovement.coach/r... - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.

[@PrecisionMovementCoach]

Video highlights: 00:44 - What do we need for pain-free knees? 04:20 - Exercise 1: Extended Knee Ankle Fl-Ex 06:40 - Exercise 2: Short Ham Hip Extension 09:42 - Exercise 3: Supine Tibial Rotation 11:58 - Exercise 4: Short & Skinny Foot / Metatarsal Pressure 14:55 - Exercise 5: Reverse Lunge 17:50 - Routine summary 18:30 - Next steps

[@dstke]

Coach E, having suffered from sore knees for a long time I really appreciate this precise video. Thanks for your continued service.

[@PrecisionMovementCoach]

You are so welcome and thanks so much for stopping by to comment. Keep us posted on your progress and let us know if you have any questions :) - Coach Joshua, Team PM

[@AdrianMcGavock]

excellent instructional vid sir, well done 👍

[@PrecisionMovementCoach]

Thank you kindly :)

[@wencoutts2673]

Great instruction and information, as usual. Thanks.

[@PrecisionMovementCoach]

Thanks again!

[@CarlPendlePhotos]

Excellent thanks very much

[@PrecisionMovementCoach]

You are welcome :)

[@janicegomoke7753]

Good work! Really enjoy your videos-and pick up something every time. Thank you

[@PrecisionMovementCoach]

Awesome, thank you! :)

[@self-defenseessentials8288]

Always good stuff that help the body and mind!

[@PrecisionMovementCoach]

Thanks for that :)

[@keenanranch849]

Excellent! Thank you!

[@PrecisionMovementCoach]

You are welcome!

[@silverpippin9051]

thank you sir, very helpful with those preceding explanation!

[@PrecisionMovementCoach]

You are welcome and thanks for the comment :)

[@mopixel]

Thank you.

[@PrecisionMovementCoach]

You are welcome :)

[@johncase2934]

Great video! I'm currently working through the knee pain solution and these exercises have been really helpful!

[@PrecisionMovementCoach]

Awesome! Thanks for watching and commenting :) - Coach Joshua, Team PM

[@alannagillis1149]

Your content is just SO good! Thank you for this informative gem of a video.

[@PrecisionMovementCoach]

Thanks so much for that!

[@riccardomadini8148]

Thanks for the precise explanations as always…😊

[@PrecisionMovementCoach]

Always welcome :)

[@sticksbass]

very good. happy knees, happy life.

[@PrecisionMovementCoach]

Thank you :)

[@SusanBednar]

Unfortunately, my knees are way too damaged to do some of these. I cannot do any type of squat or lunges, cannot move my knee side to side while bent, and have flat feet!

[@PrecisionMovementCoach]

In that case you need the Knee Pain Solution program. It was designed for people like you. Read more about it in the video description and let us know if you have any questions :) - Coach Joshua, Team PM

[@danceofthedragonbydavidlee]

Yoàre the best Eric.

[@PrecisionMovementCoach]

Much appreciated :)

[@mawasitm1631]

Hello I’m recovering from torn meniscus and I’m not doing surgery, I noticed you have 2 programs for knee so what is the best for my case ?

[@PrecisionMovementCoach]

Hi and thanks for asking. Knee Pain Solution is the way to go. Let us know if you have any more questions :) - Coach Joshua, Team PM

[@michaelcox9949]

What was the app you had to test for mobility? It then give you a score and recommended exercises for after?

[@PrecisionMovementCoach]

It's called ROM Coach: www.precisionmovement.coach/rom-yt Check it out and let us know if you have any questions :) - Coach Joshua, Team PM

[@user-ui6zd4rj5k]

Suggest getting the fattest foam pool noodle, cut to desired length. Use this under knees at patella-tibial junction for cushioning. The othe part can be used for the hamstring glute work shown on this video. Noodles are great!!

[@PrecisionMovementCoach]

That's a great idea! Thanks for watching and adding your thoughts. Stop by anytime :) - Coach Joshua, Team PM

[@secretarypines]

Hello, what exercises do you recommend to prevent radiographic posttraumatic osteoarthritis after ACL reconstruction.?

[@PrecisionMovementCoach]

These are a good start, but make sure you are cleared for such exercise by your surgeon, primary care physician, or rehabilitation specialist. Try them out 2 - 3 times weekly for at least 4 weeks and let us know how it goes :) - Coach Joshua, Team PM

[@nikoala2921]

I saw your old video about meniscus tears, and you've said that you also have had yours meniscus injured. Have you healed after 5 years and when have you healed

[@PrecisionMovementCoach]

Hi! Eric is 100% and thanks for asking. Let us know if you have any more questions :) - Coach Joshua, Team PM

[@terriliggett5377]

Hi Coach, will these exercises for chondromalaci patella? My feet are in bad shape Thanks for any advice.

[@PrecisionMovementCoach]

Yes, absolutely! Try them out and let us know how it goes :) We are here if you need any more advice or assistance :) - Coach Joshua, Team PM

[@mariacharles927]

I wanna put this out there as a question because I’m not quite sure which one I’m dealing with. I’ve been experiencing hip problems because my right hip is higher than my left. When I walk, I have pain especially in my left hip. I need exercises to even out my hips. Now here’s the tricky part too. I also have Fibromyalgia which makes it hard in determining whether it’s joint pain or muscle pain. Will these stretches help with both issues? Hard to tell if it will or not. 🤔

[@PrecisionMovementCoach]

Hi and thanks for the question. These exercises are okay but the Hip Pain Solution program can help you to address the root cause of your issue once and for all. Read more about it here and let us know if you have any more questions :) www.precisionmovement.coach/hip-pain-solution-yt - Coach Joshua, Team PM

[@myhandle321]

Do you have some video for planter fasciitis? I could not find it .. I am suffering from heel pain which is not going away.

[@PrecisionMovementCoach]

Ouch! Check this out next: kzbin.info/www/bejne/rn6XdmammJWfh8ksi=EI_dUayqwlqzzs-y Let us know how it goes :) - Coach Joshua, Team PM

[@MaddieWong-fy9mm]

So I’m finding that I am unable to straighten my knee to do the extended knee-flex exercise. I get sharp pain otherwise the knee just doesn’t move. Think my Vmos have switched off as I’m noticing the muscle bulk on the medial side is slowly disappearing. Do you have any other recommendations for exercises to get them switching on again? Thank you!

[@PrecisionMovementCoach]

Hi and great question. In that case you need something more comprehensive and progressive. The Knee Pain Solution program was designed for people like you: www.precisionmovement.coach/knee-pain-solution-yt Take a look and let us know if you have any more questions :) - Coach Joshua, Team PM

[@andresmena8278]

Please make a video of how to release shoulder tightness and pain so that it doesn’t go into your forearm and create tennis elbow. I’m a tennis player and would really appreciate a video like this. Like I feel like the pain in my elbow joint cones from shoulder tightness

[@PrecisionMovementCoach]

Here you go: kzbin.info/www/bejne/iWLVdmxuhJuiibcsi=ieuVDXIpSwbKSc4c and: kzbin.info/www/bejne/fHrah2B8q5VnbbMsi=abAMxAmb74CNoTNP Thanks for stopping by to ask and let us know if you have any more questions :) - Coach Joshua, Team PM

[@alishasouslesoleil]

I had a partial meniscectomy 14 months ago, and I’m back to ~95% functionality. One thing that's been bugging me is that when I’m seated with legs straight out in front, the effected leg wants to flop to the side; whereas, with my unaffected leg, I can keep the foot/leg relatively upright/straight without any effort on my part. Is it the VMO that helps keep the foot straight when legs are out front?

[@Katuskakalashnikov]

Same for me! Could it be that it has been an issue before the operation? In my case it is, and probably stems from the hip

[@spearofsolomon]

I'm not sure if it was the angle or what, but I have a hard time understanding what exactly you were doing during the tibial rotation exercise

[@PrecisionMovementCoach]

Hi and thanks for asking! What exactly was difficult to understand? Let us know some more info so we can better assist you :) - Coach Joshua, Team PM

[@treezmatt]

can i do this even though i have a small fixated screw in tibia? bone is healed but screw still in place. no pain but range of motion is not 100%. almost there

[@PrecisionMovementCoach]

It's worth a try. Let us know how it goes :) - Coach Joshua, Team PM

[@rebelgurl7948]

Would this apply to someone that has bone spurs?

[@PrecisionMovementCoach]

Yes, but they should make sure to move slowly, stay in complete control and stay pain-free. Let us know if you have any more questions :) - Coach Joshua, Team PM

[@user-xx1cg5hy6r]

Do these work if you've had knee replacement surgery?

[@PrecisionMovementCoach]

Yes but not if the surgery was recent. Make sure to clear it with your primary care physician or rehabilitation specialist if you are unsure. Thanks for asking :) - Coach Joshua, Team PM