5 Knee Pain Relief Stretches & Exercises You Can Do In Bed

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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Doctor Jo is a Physical Therapist and Doctor of Physical Therapy.
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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.

[@AskDoctorJo]

Buy a worksheet with these Back Pain Relief Stretches at: www.askdoctorjo.com/knee-pain-relief-bed-worksheet Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **kzbin.info*

[@diliamartinez286]

:v

[@meghnasolanki7919]

Can we do this stretching if we have osteoarthritis??

[@pushpasinghdeo9719]

Thanks

[@suryakantamlanka403]

Good

[@srithuaksharapkandfamily4222]

Simple thanks

[@deborahwhitney5299]

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!

[@AskDoctorJo]

You're welcome! Glad they are helping.

[@tinajacob9007]

Me too doing it

[@meri8746]

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! 💕

[@AskDoctorJo]

You're welcome!

[@wendyhannan2454]

That’s fantastic, I’ve just found this video, I’m going to do these exercises today, thanks Dr Jo 🙏

[@nabil710]

works for me 🥰 thanks

[@taliamanno509]

wow

[@lindaboone9693]

@@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.

[@DR-xc6um]

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!

[@AskDoctorJo]

You're welcome!

[@kamranrehman5074]

@@AskDoctorJo pls suggest oesoarthiriis exercises

[@seetharathnahebbar7026]

Inna

[@GolgothaInDarkness]

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

[@AskDoctorJo]

You're welcome.

[@victoriababiera3784]

Helpful ! Grateful to you. God bless you.

[@aleemmoulana9854]

Thanks Dr. Jo. Your course of exercises is really productive and gives positive results.

[@mytripmyroute9643]

What a voice this singer is blesses with! It's a crime that you guys are not releasing others songs,

[@bryanpyoungking4916]

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

[@AskDoctorJo]

You're welcome.

[@bryanpyoungking4916]

@@AskDoctorJo appreciate YOU

[@debbiechadwick861]

If you can do squats you don't have knee pain. Trust me.

[@Understandinghumanbody]

I am a physiotherapist, and always love your videos . Thank you for helping community and physiotherapists like us 😊

[@AskDoctorJo]

You're welcome, and thanks.

[@tenaneshantoniarega8976]

Really with this short time exercise, I got relief from sevier pain,thanks a lot.

[@Sonucricket_coach]

Ive knee pain after playing cricket match …. I am feeling pain when i was sleeping evn i cant staight it and fold it

[@Sonucricket_coach]

Plz help me guide me

[@Moshavnik7272]

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.

[@AskDoctorJo]

You're welcome. I hope they help.

[@kevdawg55]

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

[@claudiayacumakis5047]

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.

[@AskDoctorJo]

You’re welcome.

[@garrgapify]

feeling great to do these hope i get out of all pain and be stronger soon !

[@paradygmshift7826]

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.

[@AskDoctorJo]

You're welcome.

[@thesimpilot2022]

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

[@stoicperception3417]

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.

[@AskDoctorJo]

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

[@tajwarrahman7661]

.❤

[@joselyn7535]

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

[@AskDoctorJo]

You're welcome.

[@spiritual_Flow]

.

[@Skippers_Username]

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

[@adi4305]

Oh wow a fellow anime fan :D Hiya!

[@Joeyelley]

@@adi4305 I love ur pfp

[@Joeyelley]

@@adi4305 season 5 of mha comes out tmr I think

[@Joeyelley]

Season 5 of mha comes out tmr I think

[@adi4305]

@@Joeyelley Thank u, maybe omg TOMORROW??

[@jellofish1455]

Completely a life saver !

[@paramjitmalhi6543]

Thank you so much for the beautiful message

[@AskDoctorJo]

You're welcome.

[@jmt7472]

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

[@AskDoctorJo]

You're welcome.

[@Raquel-smile]

Hello I always enjoy your workouts! Thank you for being yourself and your information!💃🎉🎉

[@AskDoctorJo]

Thanks, and you're welcome!

[@danabates8546]

I just did these stretches and yes I agree my knee feels much better after I got through the pain. Thank you!

[@AskDoctorJo]

You're welcome! Glad they helped.

[@nilanisiriwardena5019]

Thank you Dr. Jo.

[@AskDoctorJo]

You're welcome.

[@nicaracines]

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!

[@AskDoctorJo]

You're welcome!

[@vrane84]

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.

[@AskDoctorJo]

Thanks! Glad my videos have helped.

[@tamima8085]

your stretches do wonders

[@AskDoctorJo]

Thanks!

[@greyfame911]

Thank you Dr. Jo for the excellent stretches for knee pain, I’ve been doing them and My knee is doing a lot better!

[@AskDoctorJo]

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

[@nethhuon2073]

It's the BEST TEACHING Dr Jo !!! 🥰🥰🥰🥰😋👍👍👍👍👍

[@ShondaD_]

Definitely going to do these. I wfh and it’s taking a toll on my body especially my knees for some reason.

[@cashenvelopeking3275]

This helped massively .

[@anonyme7798]

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 😊

[@AskDoctorJo]

You're welcome.

[@monte1985able]

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.

[@AskDoctorJo]

You're welcome. I hope they help.

[@anahisosa-huerta593]

@@AskDoctorJodoctor I'm going to be Better my relief pain knee and rest

[@decentdecent6451]

Manoj kumar how u feal after these exs.

[@monte1985able]

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.

[@Sathish_12]

This is the best and simplest exercise video I've come across KZbin! Thank you 🙏

[@AskDoctorJo]

Thanks, and you're welcome!

[@robynsmall1646]

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!

[@juliemarr65]

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💞

[@AskDoctorJo]

You're welcome.

[@thebabebell]

I am super tight and that stretch band you recommended, I purchased and is a game changer! Thank you. Using it with this video

[@AskDoctorJo]

You're welcome.

[@hiteshjoshi2355]

So relaxing

[@sohailjangda6274]

Really useful

[@MohdImran-wv1hi]

Loves your videos

[@channelskinner566]

Thanks so much! These exercises are golden!

[@AskDoctorJo]

You're welcome!

[@user-uv5ug5kj8x]

So simple and works. Had pain in knees from sport and training over the years, and felt instant relief. Thanks 👍🏽

[@AskDoctorJo]

You're welcome. Glad it help.

[@meri8746]

Thanks for these exercises!

[@AskDoctorJo]

You're welcome!

[@videosyncrisy]

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 !

[@AskDoctorJo]

You're welcome!

[@dianegrace.]

Thank you!!

[@AskDoctorJo]

You're welcome!

[@KrishnaGupta-fj6xt]

Very helpful

[@hildastevens3484]

Thanks for your help.

[@AskDoctorJo]

You're welcome.

[@goriksadventure2183]

Thanks for this doc jo

[@AskDoctorJo]

You're welcome.

[@GolgothaInDarkness]

Thanks!

[@charaniprathibha4296]

Its really helpful to me!! just now my knee pain is controled ❤️❤️ Thank you so much doctor !!

[@AskDoctorJo]

You're welcome!

[@londonkhareem6515]

Thank you Dr Jo!

[@AskDoctorJo]

You're welcome!

[@helloGracia143]

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 KZbin 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.

[@AskDoctorJo]

I hope you find some that help.

[@dr.harshitsharma]

Thank you dr.😊

[@AskDoctorJo]

You're welcome.

[@pinkdaimangal6697]

Very informative thank you God bless

[@AskDoctorJo]

You're welcome, and thanks.

[@daccawagai6355]

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.

[@AskDoctorJo]

You're welcome.

[@joselitoverana7739]

Thanks doc for the info

[@AskDoctorJo]

You're welcome.

[@gakiikiogora4726]

Was like a miracle....pain eased tremendously

[@ThanuClix]

It’s really amazing❤ it’s workout properly to relief pain

[@vkhvogtkoyanagiharadasyndr2260]

Doctor Jo always give the best quick fix pain reliefs ❤️❤️

[@AskDoctorJo]

Thanks!

[@vkhvogtkoyanagiharadasyndr2260]

@@AskDoctorJo ❤️

[@milshe05]

You are such an amazing Doctor..Your stretches and exercises nail it everytime. Your tennis elbow exercise was awesome too. Thank you.

[@AskDoctorJo]

Thanks, and you're welcome.

[@onejam1]

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

[@AskDoctorJo]

Thanks.

[@OnTheGoWithNgongo]

Had two knee surgeries and this is golden thank you💪🏿

[@AskDoctorJo]

You're welcome.

[@Seytom]

Dr. Jo, you've helped me with knee pain a number of times. I would have had to give up soccer and running if I still had the knee pain that brought me to your channel. Not to mention how nice it is not to have the daily pain and stability concerns. What's the better way to support you, Patreon or KZbin "Super Thanks"?

[@Seytom]

Did some quick research and it looks like Patreon is the way to go, so that's what I'll do. Thanks so much!

[@AskDoctorJo]

Thanks for the support! I'm glad my videos have helped.

[@LeoMaiz-tv1ot]

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❤

[@AskDoctorJo]

You're welcome. Glad it helped.

[@palapalak.8907]

Thank u so much. Love these stretches.

[@AskDoctorJo]

You're welcome, and thanks.

[@mohdabdulazhar7141]

Wow.. Never thought those stretches will have impact during 1st set of strech itself.. 👌Thank you 🙂

[@AskDoctorJo]

You're welcome.

[@mzv88]

I literally just did this laying down and it worked! My knee pain is gone Thank you!!!!

[@AskDoctorJo]

You're welcome!

[@ExtraEmma]

Helpful info, thanks!

[@AskDoctorJo]

You're welcome!

[@Rob-jn6bj]

I love your videos, thank you so much

[@Rob-jn6bj]

Kali is so cute 😍🐕

[@AskDoctorJo]

Thanks! Kali says, woof (thanks) 🐾

[@shekharsojatia8740]

Very effective exercises.thanks.

[@AskDoctorJo]

You’re welcome.

[@taihuynh9538]

your the GOAT thank you I'm going to use these for basketball since I just started having knee issues after playing

[@AskDoctorJo]

Thanks, and you're welcome 😎

[@BuffyNoir140]

Thank you 🙏

[@AskDoctorJo]

You're welcome.

[@Adrian101882]

These were so good! Subscribed! Thank you Doctor Jo!

[@AskDoctorJo]

Thanks, and you're welcome!

[@user-hd6xw3fr5l]

I am 81, got to try this sretching exercises!

[@ejyamason7129]

Thank you. I will try it out.

[@AskDoctorJo]

You're welcome.

[@tigerthekingshepherd9929]

First exercise worked for me well thanks God bless u . 🔥

[@AskDoctorJo]

You're welcome, and thanks.

[@nazi9882]

Very effective really thanks 🌹💚

[@sakinainfo]

These really work...thanks dr

[@AskDoctorJo]

You're welcome.

[@katieelizabethphotography1932]

Thank you

[@AskDoctorJo]

You're welcome.

[@saad-kz5cr]

It shows instant results ..THANKS

[@AskDoctorJo]

You're welcome.

[@Cynthiasingerpune]

This really worked. Thank you so much! 💃

[@AskDoctorJo]

You're welcome!

[@umaranisuri5444]

Thank you so much 🙏

[@AskDoctorJo]

You're welcome.

[@sreedharanvembalath5951]

Great!!! Thank you Doctor!!!

[@AskDoctorJo]

You're welcome!

[@annemoefaauo7055]

Thank you...instant pain relief.👍😊

[@AskDoctorJo]

You're welcome.

[@dreen1008]

I am from Malaysia, i have knee pain and i am so excited to try these exercises. Thank you♥️

[@AskDoctorJo]

You're welcome.

[@khel4010]

Thank youu! This helps a lot

[@AskDoctorJo]

You're welcome!

[@zoyaali3091]

Very effective. Relieved after doing once. Thank u so much

[@AskDoctorJo]

You're welcome. Glad it helped.

[@garrgapify]

Thank you for the helpful video

[@AskDoctorJo]

You're welcome.

[@xaarx]

Thank you Doc 😊

[@AskDoctorJo]

You're welcome.

[@dkpretorius]

I appreciate the attitude you bring to your videos, very fun, like the happy socks you wore in another video 👌🏼 keep it up

[@AskDoctorJo]

Thanks!

[@user-vg2do4oz9z]

Watching right now😊.hoping it will help me for my knee pain.thank you

[@AskDoctorJo]

You're welcome. I hope it helps too.

[@sadafmehmood7728]

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!!!

[@AskDoctorJo]

You're welcome!

[@angellabrown8190]

These exercises are good for someone with OA arthritis

[@dr.anuragsportsphysiotherapist]

OA knee requires more strengthening of your muscles around the knee as well as hip muscles along with stretching

[@kimanhchung8372]

Thanks doctor

[@AskDoctorJo]

You're welcome.

[@bsr7473]

Nice presentation , tell me which exercises are best for reducing hypertension thanks in advance Mam 💐

[@annierunnels161]

Thank you so much 💓

[@AskDoctorJo]

You're welcome!

[@trishadas4533]

Very useful

[@jacintaellis2723]

Thanks Doctor Jo my knee is hurting fr few days now I will start doing this now 👍

[@AskDoctorJo]

You're welcome.

[@myigeox_o]

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

[@AskDoctorJo]

You're welcome.

[@kaleamacon8631]

you’re a literal godsend

[@betolongoria8156]

Thanks 😊 Doctora 🙌🏻🐶

[@AskDoctorJo]

You're welcome.