Knee Arthritis Stretches & Exercises – Ask Doctor Jo

Knee Arthritis Stretches & Exercises – Ask Doctor Jo

Hey everybody, it’s Doctor Jo and Remy. She’s
here to help me out to show you some Knee Arthritis stretches and exercises. So let’s
get started. The main muscles around your knee are your quad muscles, your hamstring muscles and your calf muscles. So we’re gonna stretch and exercise those. Let’s start off
with the calf muscles. Just kind of putting your feet out in front of you. The one that
you’re not gonna stretch, you can kind of pull it up close to you in just a comfortable
position. If you’ve got a strap, that works great, if you don’t, you can use a dog leash,
or a towel, or even a belt if you have one. so take the strap and put it around the ball
of your foot, not on your toes, not way down, but right there so it doesn’t com flying off
and hit you in the face. You want to relax your foot and then use the strap to pull it
towards you. So give it a nice pull, nice stretch, not pain, just stretch, and hold
that for about 30 seconds. Then relax it down and do three of those. So pulling towards
you and that calf muscle comes and crosses the knee, so you really want to keep that
nice and loose so it doesn’t put extra pressure on that knee joint. The next one is gonna
be a hamstring stretch. So you can use a strap or, you can just do a stretch towards your
toes. With that you want to keep your back nice and straight. So you don’t want to curl.
Sometimes people want to curl down towards their toes. But then you’re not really stretching
those hamstrings. So keep your back nice and straight and just bend at your hip joint.
And if you pull your toes up towards you, that kind of helps activate the calf and straighten
out the leg so you’re gonna get more of a hamstring stretch. So just kind of stretching
forward. You don’t have to touch your toes. You can try if you want to, but again the
hamstrings come and cross the other way, so it’s really important to get those nice and
loose as well so you don’t have that pressure pulling on that joint there. So again keeping
the back nice and straight, lean forward, hold it for 30 seconds and then do 3 of those.
The last stretch is gonna be for your quad muscle. This one actually connects to the
knee cap, so it’s really important to stretch as well. You’re gonna lie down on your stomach
and use the strap again. One that has a little loop like the strap or the dog leash works
really wall because you can put it around your ankle. If you can’t lie on your stomach,
if that’s not comfortable, you can lie on your side, but make sure to keep that top
part of your leg straight down. Don’t bring it forward, but try and keep it straight the
whole time. When you lie on your stomach, take the strap and put it around your shoulder.
So you can be nice and comfortable. And then just pull towards you. Now sometimes your
leg is gonna want to go out or in, but try and keep it straight up if you can so that
will give you a nice stretch in the quad. So pull it towards you, hold it for about
30 seconds, relax, and then pull ti towards you again. 3 times for 30 seconds. Now we’re
gonna go into the exercises after you get everything nice and stretched out. The first
one is gonna be a quad set. So that’s strengthening the quad muscle on top here. Put your foot
straight out in front of you, the other one you can kind of pull it up wherever it’s comfortable.
Sometimes you don’t have that complete straightness in your knee, so it might be bent a little
bit like this. If you want to use a rolled up towel as a target, you can. Some people
like to have that target to push down in to. Or you can just have it flat on the ground.
What you want to do is squeeze that quad muscle to push your knee down onto the floor. If
you pull your toes up while you squeeze down, that’ll help active all the muscles. So squeezing
down. try and hold it for 5 – 10 seconds and then relax. So again if you want to use the
towel, it just kind of helps give you something to push down in to. So holding again, 5 – 10
seconds and do about 10 of those. The next one, we call a short arc quad. Using a roll
is helpful cause you’re gonna prop your knee up this time. If you don’t have a roll, a
foam roll, something like that, you can use a big beach towel. But you want it to be pretty
firm because you want a nice bend in your knee here. You can do it sitting up, or you
can do it lying down. I’m gonna do kind of a half here. But keep the knee on the roll
and just bring your leg up until it’s straight. So again, you’re strengthening that quad muscle.
Just coming up. I always like pulling the toes up as well cause then that kind of helps
activate all the muscles in the leg. And then come down. Don’t go fast. That’s not really
working the muscles, that’s using your momentum. Go nice and controlled, nice and slow, especially
coming back down. Controlling that muscle. If this becomes easy, you can get to 20 – 25
and it’s no problem, you can add ankle weights as you go. But I would really just start off
with 10 and see how it feels. So the next exercises are gonna be seated and standing.
Now seated in a chair, you’re gonna do a long arc quad. So you did the short arc quad down
on the ground. And this one’s gonna be a bigger motion. So seated with your knees and your
hips at about a 90 degree angle, just kick straight out. And again, go slow and controlled.
Don’t just kick up and down cause that’s not really working the muscle. Nice and controlled
coming up, squeeze at the end for that quad muscle. And then slowly come down, controlling
that muscle coming back down. So again, same kind of thing, just start off with 10, but
if you get to 20 – 25, and that’s easy to do, then you can add an ankle weight. So now
I’m gonna stand up and show you some hamstring and calf exercises. For the hamstring exercise,
standing up, you want to keep the top part of your leg straight down. If you’re tight,
a lot of times it’s gonna come forward, but really try and keep it straight down, just
bending at your knee behind you like you’re trying to kick your bottom. If you want to
hold on to something to keep your balance, you can. So just going back this way. Again,
when people are tight in the quad and the hamstrings, they come forward like this and
then you’re not quite working as much, but keep it straight down and come back. Again,
nice and slow, not super fast. Really getting that end range back there and slowly coming
back down. So again, starting off with 10. Working your way up and then if those are
easy, you can add some ankle weights. And then the last one is for your calf strengthening.
With your feet about shoulder width apart, holding on for balance if you need to, you’re
just gonna come up on your toes. So coming up getting those heels off the ground, and
then slowly coming back down. Up and then down. If these become easy, then you can start
just doing one foot and then slowly coming back down. Starting off with 10, working your
way up to 20 -25. So there you have it, those were your knee arthritis stretches and exercises.
If you have any questions, leave them in the comments section. If you’d like to check out
some more videos, you can go to Don’t forget to like us. And remember, be
safe. Have fun. And I hope you fee better soon.

100 comments on “Knee Arthritis Stretches & Exercises – Ask Doctor Jo

  1. Nadir Hussain Haredesh Post author

    I need the link to buy your dvds, last month i got one dvd but it's yoga i don't like it, l need something that makes me feel active not falling asleep while trying to feel better, my joints are very painful and muscles I love all your videos ! thank you for the kindness !

  2. Tawana Cobb Post author

    thank u Jo i was looking for a stretching exercise i have arthritis in my knee and this will work i am going to be starting to exercise Jo what would be a gd speed to start with on the treadmill.

  3. Naruto Ab Post author

    i have pain in my knees specailly when am getting down from the stairs i consult a physiotherapist she said it's due my muscle strength weakness, she need I have to do a lot of exercises . are those exercises help with non arthritis patient?

  4. Kaan Hastürk Post author

    I have reactive arthritis and it's really painful sometimes.I'm going to try these exercises and i hope they help.Thank you for this video!

  5. Rajan Sood Post author

    I hv pain in my right knee when I step dwn ladder very difficult for m or can't walk properly, wth these exercises shall I be alright I m only 44yr old

  6. pa777billy Post author

    Hi Joe ; This is Peggy . Wow , I found your Knee Arthritis stretches and Exercises video . I will definitely try these and see if they make me feel better . It sure will be different than
    having to take something by mouth . Thanks for being there for those of us who suffer .

  7. Sandra Lima Post author

    Ahi Doctor Jo, I been doing indoor walking but it seems to be hurting my knee. Do you have any suggestion about safe indoor walking?

  8. Sandra Lima Post author

    For about two years but now I am doing 3 times a week in order to rest. My knee hurts when I go down the stairs. If I just walk or stand no pain.

  9. Sandra Lima Post author

    No I a not every time… I will try that, thank you so much! You are the best! So great full! God bless you!

  10. Janet S Post author

    Do you have any recommendations for the "built in barometer"? I have osteoarthritis in my left knee, and humidity/barometric pressure seem to make it ache awfully…?!

  11. georgiegirlize Post author

    Hi great vids. Thanks. Can you say generally is knee buckling helped by these exercises. I overused my knees carrying a back pack on a long walk. I am seeing physio soon, but generally???.

  12. Fat Loss Tips For All Post author

    If I do this exercise regularly, it will be possible for release the knee pain permanently?

  13. oz punk Post author

    a cleaned out folgers. tin (the red plastic one) works well instead of roll under knee or ankle. i also find it has the handle grip slots on it so you can rest your foot into them.

  14. paolopan1888 Post author

    hi great vid, i hope this isn't a stupid question but after you have streched and did the exercises do you do the stretches again?

  15. Manoj Balyan Post author

    During kicking my bike ,my leg slept and I got a jerk in my happened two I m getting pain in my knee when I seat and get up from v position and cross leg position. wht should I do mam..?

  16. ThefiveGs Post author

    Excellent video. My mother was diagnosed with knee arthritis yesterday. I'm excited to share this exercises with her. She has been in a lot of pain. I'm hoping she can be seen by PT next week. While she waits to be see she can try this. Thank you

  17. AJ'S-STUFF3 Post author

    Disclaimer Alert! Ha! Ha! Ha! My doctor TOLD me to search Youtube Videos to find exercise for me to help strengthen my knee cause I can't afford to go see a therapist-lmao! So Thank you for this video tutorial and yes I understand you are not my therapist and/or doctor and I will not hold you responsible for any injuries I may suffer from doing any exercise here. <3 🙂

  18. TheDivaFlava Post author

    I've been getting cortisone shots in both my knees. In time I have lost leg muscle strength. I don't want knee replacements. I really am hoping I can build the muscles back in my legs & easing the osteoarthritis as well. Am I too late?

  19. ian morgan Post author

    Dr jo… my mom has been suffering from severe arthritis from last 10 years, she undergone few physio treatments but doesn't worked. for the knee cap replacement we consulted a doctor in india. they said that it's too late now, we will do the replacement but we are not sure that may works or not, they are not confident in it. please suggest me what to do now.

  20. Simon Haines Post author

    hi doctor Joe, i have had inner knee pain right on the join line near meniscus for 10 months or so, i had MRI came back clear and i still get a pinching pain in there, can you please recommend one of you videos or stretches for me? thanks Simon.

  21. Priyanka Yadav Post author

    I m having polio and my knee and ankle nerves destroyed by polio that's y they don't move. i want to know exercise to move the again make the nerves alive again

  22. ranjit borah Post author

    I have been suffering from knee crackling for a year. Now feel uneasy pain and sometimes lose strength. I have consulted with Doctors thee times. I have been given Calcium. But, no result. What should I do ?

  23. Bushra Qureshi Post author

    Dr. I love you and appreciate your efforts. Your videos really help me a lot. I am a 45 years old busy housewife. Have knee arthritis my hip joints are weak too. I suffered fb and cfs about 5 year ago. I learned to managed these. But i gained weight due to limits in mobility. I want to loose weight without any over exertion or injury. Please make some videos to help loose weight at home .

  24. narendra reddi Post author

    I have partials acl injury to my left knee my doctor said non operations to my knee and 6 week rest but 4 years later iam sports man iam not able to play games

  25. S Chevalier Post author

    Her videos are the best and I spent a lot of time looking for the appropriate demonstrations/explanations. When I come back from physio or rehab appointments or even advice from the doctor I don't remember the exercises or I am not confident I am doing them correctly. It's all here in these videos. HIGHLY RECOMMENDED by this 69 year old woman.

  26. Naz Jabeen Post author

    I have deceasing vitamin d level about it reaches to 34.9, especially my knees pains a lot even I can't move to stairs, I am 45 year old with 5.2 height having 69kg weight, doctors recommended to lose weight about 10kgs, i tried alot to diet n i m still on it but it is not easy to lose weight only by deiting cauz I becomes weak,without it I m also using vitamin d tablets and some supliments (glucosamine sulphate),and exercising is a good once but I can't due to pain in my knees, I want to exercise to becomes fit so can you please recommend me some exercises, looking towards my condition. I will be very grateful if you answer cauz i m really worried about my weight.

  27. Ail488 Post author

    As a PKR patient who's been in PT for over four months 3-2 times a weeks these exercises give me hope of recovery without a 3rd surgery. I don't know this lady but she's great! Dr. Joe is there a topical… that will help with the pain?

  28. Josephine Passaro Post author

    Whenever I squeeze or stretch out my leg, I get severe cramps. (Charlie horse) 🙁 Forgot to mention, I have no cartilage in my knees due to Lyme disease 23 years ago.

  29. 4ever16c 4ever16c Post author

    Hello Dr Jo how are you I talked to you before about my case Im 26 years old girl and I have back arthritis caused by my bad posture I started going to the gym from 5 months because my doctor recommend that for me she said I have to go 3 days in a week only but my coach increased 1 more day so it become 4 days in a week do you think it's too much? And my second question is if I have normal soreness in my muscles from the day before do I have to take a rest from gym or can I workout any exercises ?

  30. JGGREY Post author

    Hello Dr Joe, I have been diagnosed with severe osteoarthritis of the left knee. I have bought 2 kilo ankle weights. My physio thinks they are a good thing to strengthen my quad muscles. What is you opinion?

  31. KEWAL AHUJA Post author

    my thai and tibia .is injurd .for last two years back ..Dr fix external fixure ..then my knee was stiff ..after extrnal fixure ..

  32. KEWAL AHUJA Post author

    extrnal fixer period is .6 month .no movment .starit my leg .. after 6 month .Dr remove my fixure .then siff my knee .after remove .

  33. drshajis mri Post author

    i have PCL tear above 80 % following and bike accident.and MRI shows myxoid degeneration of posterior horn of medial meniscus.dr said it is starting of arthritis.
    can i do leg exercised like flexing knee with strap? will it cause PCL TEAR more worse?

  34. Barry Boyd Post author

    Hi doctor joe. Thanks for all your vids I find them the best on YouTube. My question is when doing foam roller and seated leg extensions should they be done everyday or every other day. I’ve been doing all other exercises IE hamstring stretches calf raises everyday. Just wondered what would be better for leg extensions as I have knee arthritis. Thanks Barry

  35. Zahra Aman Post author

    Hi doctor jo I have one question if you can answer me I will appreciate it.the question is I had a total knee replacement surgery it’s been almost 2 months and I have a little bit of swelling in my knee.its hard to bind what should I do to get rid of the swelling.

  36. prafulla Tamaskar199 sam Post author

    Hii Doctor jo now I complete d my ACL surgery 6 months so can I start my gym workout and koning jumping it this time wad good or take a Rest agian few Days. ???,

  37. Chan Ha Post author

    For the last year I've been having pain in my knee whenever I walk for 30 minutes or longer and pressing the brakes while driving. I've taken x-rays but those came put normal. What exercises would help my case?

  38. Chad McDanger Post author

    I’ve been diagnosed with AVN of the knee. Would these knee exercises be helpful for the pain I’m experiencing or are there other exercises you could recommend?

  39. loyd ferns Post author

    Hy doc,good day to you.i can't squat at all.there is a sound coming from my knees everytime I stand up from a chair.pls suggest what should I do?thank you.

  40. sabrina teo Post author

    Knee arthritis runs in my family and I was looking for exercises to strengthen my leg muscles so that I can better cope when I get arthritis later. Ur exercises really gave me a good stretch without exerting too much pressure on my knees. Simple to follow too. Thank you so much!

  41. Babar Mahmood Aziz Post author

    I really liked watching your video I wanted to ask how many times can i do this in a day. Thank you

  42. Smrutipriya Meher Post author

    Thank you for videos..could you please show some exercises for tibial external rotation correction.

  43. StarlightnDust Post author

    Thanks Doc! I've just subscribed. Hit jackpot when I stumbled to your channel. This is exactly what I need apart from your herniated disc videos. Will be checking out those afterwards. X.

  44. kiran mayee Post author

    Hi madam this was very very useful vedio… and my problem is that getting tail bone pain pls suggests some exercises..Thank you.

  45. allen allen Post author

    Hi doctor jo, I am 24 play football proffesionally, (soccer) . I have osteoarthritis on my left knee, will undergo antroscopy surgery next week. What are the chances I can go back to playing professionally at the highest level. Thank you as you answer

  46. Le A Post author

    Hello! I am quite confused on whether or not I am to lock my knee (completely straighten it out) or leave a slight bend when stretching. I think that’s why I developed arthritis in my knees at 40 to begin with. Years of some improper form while lifting heavy. Like straight leg deficit deadlift (with legs completely straight) as I was instructed. So now I’m scared to even stretch because it may be wrong. I am told different things. And, I can’t see PT yet.

  47. Asifsurtiasifs Surti4475rtt74 Post author

    I have osteoporosis arthritis I am doing all stretches but sometimes pain is not bearable can u suggest something as I am on job n I don't want to quit my job plz help me out thanx

  48. Ajay Jangid Post author

    i am ajay from india whcih exercise can i do for weight loss. Please help me I have become rheumatoid arthritis due to my weigh

  49. FITNOLOGY FORYOU Post author

    Hi mam i want to know how to train a person with OA in the gym ?? I mean which workout they can do or which cardio they can do plz suggest might b help for many ?

  50. zonaira hameed Post author

    Hi dr.Jo.
    Kindly can u tell me is brisk walk on a tredmill hurts or weakens our knees? I have cartilage softerning issue named as chondromalacia. Shall I continue walking on tredmil n incorporating these stretches in my daily routine? .. plz i m eagerly waiting for ur kind reply. Thank you

  51. Vegan Runner Post author

    You are my angel! Any time I have an injury you are right there to help me. You helped me from pain I had for years.
    <3 My best wishes for you and your life. You are AWESOME!!!

  52. Iftekhar Khan Post author

    I have communated fractured shaft femur bone nw my knee is painful. I took medi and get relif afterward again its pain. Ur exercise is benificial for me.. Tnq

  53. Puja Khurana Post author

    Hey Jo…I have swelling on my knees and the gap between my knees has reduced which makes it difficult to walk and exercise.. kindly suggest something to reduce the swelling

  54. AskDoctorJo Post author

    Buy a printable worksheet with the Knee Arthritis Stretches & Exercises in this video here:


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