Knee Pain Relief Stretches - 5 Minute Real Time Routine

These knee pain relief stretches are great for helping to relieve general knee pain and knee stiffness. The knee stretches are done in real time, so they are easy to follow. Buy a worksheet with these knee stretches: www.askdoctorjo.com/7-knee-st...
In general when doing knee stretches (or any kind of stretching), you want to hold most stretches for 30 seconds, and do them 3 times. Sometimes you might not have enough time to go through your whole stretching routine, which can be time consuming. If you are in a hurry, still hold the stretch for 30 seconds, but do less reps.
This video starts with a quick knee warm up for 45 seconds with heel slides and quad sets. These will help loosen up the muscles for the stretches.
Next are calf stretches, hamstring stretches, and IT band stretches, all of which are easy to stretch with a strap, belt, or dog leash. All these muscles cross the knee joint.
Finally, quad stretches and hip flexor stretches also do a great job of helping to relieve knee pain.
Related Videos:
Knee Pain Relief Exercises & Stretches:
• Knee Pain Relief Exerc...
10 Best Knee Pain Strengthening Exercises:
• 10 Best Knee Pain Stre...
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Dr. Jo is a licensed Physical Therapist and Doctor of Physical Therapy.
SUPPORT Ask Doctor Jo on Patreon for as little as $1 a month, and get cool rewards: / askdoctorjo
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Knee Pain Relief Stretches - 5 Minute Real Time Routine:
• Knee Pain Relief Stret...
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 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. Use of this content is at your sole risk.

[@nikitaagnihotri370]

You are a miracle worker! My knee felt so much better instantly

[@virginiahanna9960]

Sames!!

[@moodSlime_]

I swear I needed an MRI or something this stretch set is amazing

[@emmahervey6992]

It didn't work instantly for me but it defiantly made a difference and worked

[@shaejae6252]

So true

[@rinarose3485]

IM AMAZED SERIOUSLY 😳

[@endcensorship874]

I have been exercising and training for over 35 years, mainly as a cyclist, and I learn something new everyday from Doctor Jo. Keep up the good work.

[@AskDoctorJo]

Thanks!

[@Poorugurei]

W pfp

[@wooshbr758]

This actually worked wonders my knee was feeling sore from a bunch of volume on squats yesterday and no joke after I was done with this it disappeared

[@jacobledesma1995]

17 Yr old soccer athlete here. I had ACL surgery 8 months ago. recently have been some arthritis and scar tissue pains. im getting ready to play my first game and these stretches helped so much. Thank you!

[@AskDoctorJo]

You're welcome!

[@darkrosieposie]

This is amazing! My right knee has been killing me for the last few weeks & even after a few rest days from workouts it still hadn't gone away. After 5 minutes of doing these stretches it already feels better 🙏🏻

[@DaDangerDog]

Same here! I was getting worried I just had bad knees.

[@karlahaas4345]

Me too!!!!

[@PunchMade_Kam]

I got pain in my right knee too wish me luck

[@esperanzanichole7177]

Same

[@Hana-mx4ig]

Same!

[@ashleyng820]

This actually relieved my knee pain! It's still there but there's definitely an improvement, thank you!

[@AskDoctorJo]

You're welcome!

[@meshellesmith7936]

Just found out that I have arthritis in the knees... I did these exercises with you and it helps. THANK YOU SO MUCH!

[@AskDoctorJo]

You're welcome!

[@lexxstones]

My 58 year old knees thank you! All stiffness and pain gone after just one session. You saved my training schedule!!❤❤❤

[@AskDoctorJo]

You're welcome!

[@LittleFlowerluv]

I don’t know what I did to mess up my knee, but these stretches made it feel 100% better. Thank you so much!!

[@AskDoctorJo]

You're welcome!

[@bradmartin9105]

Same my knee just started hurting out of nowhere and I cannot figure out what it is.. all the doctors said was “ur hamstrings are tight”

[@raemac9634]

You are amazing! Woke up today and felt nothing for my knee! I genuinely forgot it was in pain these past two weeks

[@valor1k642]

This helped 1000x more than I anticipated. Thank you so much my knee feels so much better after just the first Strech

[@AskDoctorJo]

You're welcome.

[@user-rw8ti5ux2h]

I’m 15 with knee pain😬

[@maddiee4737]

Me as well, I'm really learning my lesson on how to properly treat my body ahah

[@colbyhaynes8121]

i’m 12😳

[@pancakeslover8838]

Same hahaha

[@islamkhater2890]

Same

[@joshhindmarsh3866]

@@colbyhaynes8121 same

[@amandarose2682]

I am new to working out (beginner) and I am in my 20's. I was working out before but only 1-2 times a week and had no problem. Now I am working out more often. My knee is starting to feel uncomfortable but not really pain. Help! thank you!

[@daddylonglegspidersdontexi3210]

do you still have that issue?

[@rubi9582]

@@daddylonglegspidersdontexi3210 i do

[@hoormohamed2563]

Me too

[@weruleyoudrool]

Me too.

[@pollux_id2557]

Is it running knee pain? I had a problem with my IT band that runs from knee to hip (hip pain for me). Its also called runners knee if you are looking for a search term.

[@savvyguy1353]

I over-rotated my knee during ballet class, and I had to sit out for the rest of the week. Fortunately, Spring Break was the following week, so I had extra time to stretch my knee. I picked this knee since you helped my lower back pain a year ago. Once I finished this video, my knee felt way better, and I was able to do my more dance moves. Thanks, Dr. Jo! You really helped me. I hope that people will visit this video, so they can feel better.

[@AskDoctorJo]

You're welcome! Glad it helped.

[@savvyguy1353]

No problem. :D

[@karlahaas4345]

I’m 56 and just started to get back into cardio and weight training again. I had a couple surgeries. My knee was so bad it hurt to walk. I followed this and I feel great. This is my new daily pre-workout routine. Thank you! PS. My hips feel better too. 😁

[@AskDoctorJo]

You're welcome! Glad they helped.

[@ElizabethMartinez-py4vm]

My knee was killing me after a running session and this just took the pain away! Amazing🤯🤩

[@HydrogenAgent129]

I am a certified massage therapist and the stretches that you talk about definitely do help because the muscles everywhere in your body can get overworked and pull the spine out of place pinching the nerves

[@kvngdex3917]

Felt so much better after the stretches.. I literally can’t stop smiling! Thank you so Much!

[@AskDoctorJo]

You're welcome!

[@trayballa7975]

Straight, with no chaser. Right up my alley. Blessings ✨

[@Chris-pj1os]

I just want to say thank you for all of your posts. Getting older (62) ain't easy, and I've lived hard. But I am completely hooked on stretching now, and your video's have helped me remain healthy and (mostly) functional and pain free. You are appreciated, Dr. Jo. :-)

[@AskDoctorJo]

You're welcome. I'm glad they are helping.

[@georgiap5051]

I cannot believe how much of an instant relief these stretches gave me!!!! Thank you!

[@AskDoctorJo]

You're welcome!

[@olgasokol1442]

Just happened upon this video before giving up on another workout because my knee was hurting. Now I can actually continue what I planned today, this was extremely helpful.

[@zaireortiz5740]

i’ve been having sudden left knee pain these past couple of weeks, and none of my usual stretches seemed to be doing the trick. These stretches relieved my pain! Thank you for making this video!!

[@AskDoctorJo]

You're welcome!

[@nickbrice2158]

Life saver ... new daily routine to keep my lower body ready for golf 😄

[@hayyyy120]

Unbelievable video! Thank you so much.. did the full 5 min routine in bed and woke up brand new.. had a sore knee for 3 days straight.. was afraid it was serious.. thank you so much

[@AskDoctorJo]

You're welcome!

[@xyzabcdefhij7765]

24 with chronic knee pain.thank you for this routine!

[@AskDoctorJo]

You're welcome!

[@hjw9347]

Thank you very much. This has relieved pain in my left knee even after my first try. I'll keep up these stretches.

[@AskDoctorJo]

You're welcome.

[@jesuisshirley0716]

Keep learning from your vid Dr. Jo!❤ U are such a life saver !!!

[@rosieh3050]

I've never had knee pains like I have in this last month. Your exercises have really helped instantly. A big thank you from the UK

[@AskDoctorJo]

You're welcome.

[@maximemuilwijk5924]

Wow! I had a sore knee after exercising a couple of days ago, and this absolutely solved it. It releaved the pain. Thank you so much!

[@AskDoctorJo]

You're welcome!

[@aduniedgar4641]

I'm so grateful for your channel Dr. Jo. I literally went from limping to walking after doing these knee stretches. Thank you ❤

[@AskDoctorJo]

You're welcome. Glad they helped.

[@bekkiboop100]

Love you woman!! You have helped me with some Osteoarthritis stretching and now the knee help!! I just love it when you say “disclaimer alert” I don’t mean anything inappropriate when I say “love you”, you have genuinely helped me out and I am truly thankful!

[@AskDoctorJo]

You're welcome! I'm glad my videos have helped 😎

[@alicepen]

Yessss I was tensing my muscles as a medication side affect and one round of these on each side helped so freaking much. Helped me knees, and by extension, my back

[@bumbul81]

Thanks! This short routine has made a HUGE difference with my knee pain!

[@AskDoctorJo]

You're welcome!

[@princesscrayonboxx]

I don’t every comment on KZbin but this is genuinely amazing. I’ve had knee pain for a week now and first three exercises in it’s gone. Im so thankful for this video!!

[@AskDoctorJo]

Glad it helped!

[@pzpinkslip123]

I used to do these thanks to you. I felt great. I haven't done them in a while and my knees are all messed up. Feel better already after one day . Gonna do these everyday thanks.

[@AskDoctorJo]

You're welcome.

[@treenbean5438]

This is amazing! It has become my go to post-run video for my stubborn knee and I could tell a difference from the very first time. Thank you!!

[@AskDoctorJo]

You're welcome!

[@bartchristiansen8112]

These stretches are so good. I never realized how tight my quads were until I tried your stretches! Officially subscribed now!

[@AskDoctorJo]

Thanks!

[@Stra8tela]

Just came from the gym and the leg press definitely got me BUT YOU DID THAT🥰 Instant relief! Thank you lovely ❤

[@AskDoctorJo]

You're welcome.

[@kennethtsui7877]

I found these stretches after spraining my knee doing jiu jitsu this morning. I just did all 5 stretches, and they really helped.

[@emmar556]

Second day doing this (in a row) and it has helped SO much.

[@JR.777.]

My job is very physical and at the end of the day I was having some knee pain. I watched some of your videos and I feel 100x better! Thank you for making it easy!

[@AskDoctorJo]

You're welcome!

[@franciscosalazar1691]

Thank you very much for this video I felt the difference right away

[@AskDoctorJo]

You're welcome.

[@Chris-rs5jr]

I’ve tried so many different things for my torn medial ligament, but at the end of the day Dr Jo’s exercises have proved the most help. Thank you.

[@AskDoctorJo]

You're welcome.

[@HydrogenAgent129]

Great point on the it band!

[@ahliyahg726]

Dr Jo you’re amazing!! Majority of my workouts incorporate plyometric exercises & I felt an instantaneous relief upon completing your demonstration!!! Thank you!! Please continue to post content I look forward to it (well more importantly my body does) haha take care! 🤜🏾❤️

[@AskDoctorJo]

Thanks, and you're welcome! Glad they helped.

[@Drizzleswag]

Had a spinal fusion when I was 16 and had some screws put in now I'm 27. Never took advice when I was younger about stretches and now I find myself using yours. Tweaked my knee shoveling snow and it's slowly been getting better but it will hurt and then not hurt again for awhile so I am adding these to my back stretches!

[@AskDoctorJo]

I hope they help!

[@ghinadaoud1493]

These stretches are such a relief for knee pain! My knee felt way better just after I finished! Next time I'm doing 3 sets of each 😊 thank you so much

[@AskDoctorJo]

You're welcome.

[@elizabethw3602]

I have two knee injuries from high school and the pain keeps me up at night. I found these stretches this morning and I’m already feeling better- this is going to be an essential in my life, thank you so much. The pain has been miserable.

[@AskDoctorJo]

You're welcome.

[@armansamadi4725]

you are a life saver! thank you and keep up the great content Doc

[@AskDoctorJo]

You're welcome, and thanks!

[@wutt9368]

CAN NOT THANK YOU ENOUGH FOR THIS my knee has been hurting for almost 3 years now and I'm trying to get off pain killers. this worked instantly!! I still have some soreness but the throbbing pain has completely vanished

[@AskDoctorJo]

You're welcome! I'm glad it's helping.

[@carlottamason6851]

Thank you so much I've been suffering from knee pain for a long time.This is truly helpful and thanks for explaining in detail why we do each stretch and what it targets.

[@AskDoctorJo]

You're welcome.

[@code5829]

Oh the hip flexor one is amazing thank u ma’am

[@AskDoctorJo]

You're welcome.

[@benjamingladu9681]

First time viewer here! just coming off of a knee injury and this helps a lot... love the socks! thanks Doctor Jo!

[@AskDoctorJo]

Thanks, and you're welcome!

[@niyahh3892]

Thank you so much this made my knee feel much better and stretched out

[@AskDoctorJo]

You're welcome.

[@mrdshanks1546]

Super helpful, had a sore knee after working out and now the pain is completely gone

[@kevinbungles]

Brilliant I will have a go at these thank you

[@AskDoctorJo]

You're welcome.

[@mbvideos7875]

i’m a softball catcher and i have intense knee pain and this is really starting to help, thank you so much!

[@AskDoctorJo]

You're welcome!

[@mr.bellefleur]

I didn’t have any crazy knee pain just my left knee keeps cracking everytime I bend it so I figure why not do these and ngl these workouts did wonders

[@haifaali1769]

Such a great video that really helps with knee pain! Thank you, I always get back to it!

[@AskDoctorJo]

You're welcome!

[@JSmith96x]

Currently having post ACL surgery physio, had a flare up after doing some football drills and this has helped me massively. Thank you!!

[@AskDoctorJo]

You're welcome!

[@godzilla5312]

Guys if you're wondering if you should do this do it. I had surgery on my knee a few months ago and just recently was able to go back to working out full time. Afterwards my knee would become very sore. Ever since I started doing this it's felt great. Seriously this is the one to do.

[@vincentthrutchley4377]

Super informative and easy to follow! Explanations make sense out of recommended actions. Thanks!

[@AskDoctorJo]

You're welcome!

[@sophiepotato5239]

thank you so much I did this and my knee instantly felt better

[@AskDoctorJo]

You're welcome.

[@cole6383]

Dr Jo always having my back

[@meshacmlgossip]

Thanks for this video it fixed my knee pain instantly

[@AskDoctorJo]

You're welcome.

[@soshuskiez]

I'm a dog groomer who wears a back brace and knee brace everyday! I'm so glad I found some stretches I can do at home to strengthen my body! Thank you! ❤️

[@AskDoctorJo]

You're welcome!

[@frederickpetersjane]

Thank you so much, my knee has been in pain all day (no idea why) and this was so relieving

[@AskDoctorJo]

You're welcome.

[@colips7572]

You have just earned a new sub, i hit leg day and it messed my knees up and now they feel good as new

[@AskDoctorJo]

Thanks. Glad they helped.

[@travonus90]

So I've started working on a yard very cold some days, the knee pain started. After a few days rest I've started doing these exercises with the video and it's helped both my knees greatly. Thank you. I'll keep doing this each morning.

[@AskDoctorJo]

You're welcome.

[@ultimatemaijn]

Imma have to try this out; it may be good to add to my regiment.

[@margueritemcghee]

I’m new to your channel. I have lipedema and it is hard on my lower body joints. I also have osteoarthritis in both my knees. I have completed a few of your videos and they have been so helpful. It is nice to see that you give alternate advice for people that may not be able to complete the full stretch/exercise. Inclusion is appreciated. Thank you.

[@AskDoctorJo]

Thanks, and you're welcome.

[@nickwells8381]

Just done this and have had instant relief to a really sore knee. Thanks

[@AskDoctorJo]

You're welcome.

[@iDontCare12345Countess]

I’m about to train my legs at the gym and just did this before my workout begins. I’ll give an update once i’m done with training.

[@harveystewart3826]

this worked like a charm thankyou so much this is a brilliant pre squat warm up

[@AskDoctorJo]

You're welcome.

[@Spawn223311]

Nice simple and quick 👍🏻

[@raads9192]

Doctor Jo you are amazing. Thank you sooo much for your amazing video's 🌺

[@AskDoctorJo]

Thanks, and you're welcome!

[@rebeccaatkinson8076]

Omg the relief, wish I'd come across this video weeks ago

[@alices7422]

I saw a positive comment below the vid so I gave this a try. I must say I definitely do feel a difference! I feel relief in my knee and now I'm gonna try this regularly

[@AskDoctorJo]

Glad they are helping.

[@zaynhashmi9138]

Dr.Jo, You are the best!!!

[@AskDoctorJo]

Thanks!

[@tiffanyanguiano7439]

Wow I’m shocked this actually helped my knee a lot! Hiked 17 miles this weekend and I could barely walk. Now I’m able to bend my knee and walk a little with a lot less pain! Thank you

[@AskDoctorJo]

You're welcome. I'm glad it helped.

[@swervinkervin6187]

Thank you 🙏 that took away years of knee pain. ☺️

[@AskDoctorJo]

You're welcome.

[@maicey_t.]

Thank you so much for these videos. I've had bad knee pain for years and years. I probably need to just go to physical therapy and get it taken care of, but for this morning I appreciate these stretches.

[@AskDoctorJo]

You're welcome.

[@paulc6597]

Hi Dr Jo i have had pain in my right knee because of tight quads and find stretching it standing up normally cause more pain never seen a quad stretch like you demonstrate before but looks like I have finally found the stretch that will do the job thank you.

[@AskDoctorJo]

You're welcome.

[@andy982183]

Thanks a lot dr joe 🙂

[@AskDoctorJo]

You’re welcome.

[@swachill7274]

Thank you Dr. Jo I do this before and after workout

[@AskDoctorJo]

You're welcome.

[@RaccoonButt]

This is unbelievable. Thank you so much.

[@AskDoctorJo]

You're welcome.

[@mrbenn4385]

Great stretching routine and nicely explained.

[@AskDoctorJo]

Thanks.

[@khadijahtoutou9106]

Wow!! This is phenomenal!!

[@jasminegrace2140]

This is such a good video, thank you algorithm gods

[@bobsyway7938]

great video, thank you. felt it relief almost instantly

[@AskDoctorJo]

You're welcome.

[@ecem3313]

Thank you😊🥰🙏🌸 Crown of your dog is amazing and your dog is very cute🙂

[@AskDoctorJo]

You're welcome, and thanks 🐾

[@nikolafurdova6355]

Thank you!!! This helped me so much🙏❤

[@AskDoctorJo]

You're welcome!

[@juanrangel841]

I play soccer, I been having knee pain for over 3 weeks already , been trying this routine for 3 days and I already feel way better 🙏🏾

[@BrustelogsDBZ]

Did you stretch every day?

[@ayushibarnwal6904]

You are a life savior

[@aliciabrillante]

My physical therapist had me do some of these stretches!

[@dreawelty]

THIS WORKS MIRACLES

[@ProfessorSingSong]

It worked right away, thank you!

[@AskDoctorJo]

You're welcome!

[@condense9285]

I love this channel it really helps me a lot😘

[@AskDoctorJo]

Thanks!

[@abemetelus3077]

Wow your a magician ‼️