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 **czcams.com/users/askdoctorjo*

[@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.

[@aleemmoulana9854]

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

[@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

[@mytripmyroute9643]

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

[@garrgapify]

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

[@sohailjangda6274]

Really useful

[@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

[@jellofish1455]

Completely a life saver !

[@tamima8085]

your stretches do wonders

[@AskDoctorJo]

Thanks!

[@paramjitmalhi6543]

Thank you so much for the beautiful message

[@AskDoctorJo]

You're welcome.

[@nethhuon2073]

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

[@hiteshjoshi2355]

So relaxing

[@MohdImran-wv1hi]

Loves your videos

[@Raquel-smile]

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

[@AskDoctorJo]

Thanks, and you're welcome!

[@KrishnaGupta-fj6xt]

Very helpful

[@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.

[@cashenvelopeking3275]

This helped massively .

[@ShondaD_]

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

[@mohansaudenyakthungba3119]

Good exercise

[@Sathish_12]

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

[@AskDoctorJo]

Thanks, and you're welcome!

[@channelskinner566]

Thanks so much! These exercises are golden!

[@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.

[@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.

[@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]

.

[@hildastevens3484]

Thanks for your help.

[@AskDoctorJo]

You're welcome.

[@trishadas4533]

Very useful

[@meri8746]

Thanks for these exercises!

[@AskDoctorJo]

You're welcome!

[@ThanuClix]

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

[@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.

[@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.

[@GolgothaInDarkness]

Thanks!

[@nazi9882]

Very effective really thanks 🌹💚

[@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.

[@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.

[@nilanisiriwardena5019]

Thank you Dr. Jo.

[@AskDoctorJo]

You're welcome.

[@user-hd6xw3fr5l]

I am 81, got to try this sretching exercises!

[@pinkdaimangal6697]

Very informative thank you God bless

[@AskDoctorJo]

You're welcome, and thanks.

[@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.

[@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.

[@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??

[@kaleamacon8631]

you’re a literal godsend

[@palapalak.8907]

Thank u so much. Love these stretches.

[@AskDoctorJo]

You're welcome, and thanks.

[@JR-rm5qn]

Thanks a lot

[@AskDoctorJo]

You're welcome.

[@goriksadventure2183]

Thanks for this doc jo

[@AskDoctorJo]

You're welcome.

[@shekharsojatia8740]

Very effective exercises.thanks.

[@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.

[@gakiikiogora4726]

Was like a miracle....pain eased tremendously

[@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

[@garrgapify]

Thank you for the helpful video

[@AskDoctorJo]

You're welcome.

[@Adrian101882]

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

[@AskDoctorJo]

Thanks, and you're welcome!

[@niloferkabir72]

V.helpful

[@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

[@m.v.venkatesh7525]

Thank you

[@AskDoctorJo]

You're welcome.

[@joselitoverana7739]

Thanks doc for the info

[@AskDoctorJo]

You're welcome.

[@belindasnyder7837]

AWESOME! IT FEELS GOOD. 🙂🙂🙂👍👍👍👍

[@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]

.❤

[@shehilaijaz2835]

Really nice

[@londonkhareem6515]

Thank you Dr Jo!

[@AskDoctorJo]

You're welcome!

[@dianegrace.]

Thank you!!

[@AskDoctorJo]

You're welcome!

[@ejyamason7129]

Thank you. I will try it out.

[@AskDoctorJo]

You're welcome.

[@khel4010]

Thank youu! This helps a lot

[@AskDoctorJo]

You're welcome!

[@saad-kz5cr]

It shows instant results ..THANKS

[@AskDoctorJo]

You're welcome.

[@dr.harshitsharma]

Thank you dr.😊

[@AskDoctorJo]

You're welcome.

[@sreedharanvembalath5951]

Great!!! Thank you Doctor!!!

[@AskDoctorJo]

You're welcome!

[@smritisharma6540]

Thanks for very very informative exercise

[@AskDoctorJo]

You're welcome.

[@madeswaranmaduraigreen9115]

Good thx

[@AskDoctorJo]

You're welcome.

[@BuffyNoir140]

Thank you 🙏

[@AskDoctorJo]

You're welcome.

[@sale7x125]

Thanks this really helped

[@AskDoctorJo]

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.

[@khawajakhalid7633]

It's very nice n easy. Thank you so much.

[@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!

[@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!

[@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!

[@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) 🐾

[@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.

[@shsamaramify]

Thanks

[@AskDoctorJo]

You're welcome, and thank you for your support!

[@annemoefaauo7055]

Thank you...instant pain relief.👍😊

[@AskDoctorJo]

You're welcome.

[@betolongoria8156]

Thanks 😊 Doctora 🙌🏻🐶

[@AskDoctorJo]

You're welcome.

[@yusufrazakhan8951]

Really Helpful Thank u so much

[@AskDoctorJo]

You're welcome.

[@tigerthekingshepherd9929]

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

[@AskDoctorJo]

You're welcome, and thanks.

[@sakinainfo]

These really work...thanks dr

[@AskDoctorJo]

You're welcome.

[@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.

[@sylviacharriemcdonald7644]

Thank you S0 much

[@AskDoctorJo]

You're welcome!

[@gayatrikheralia2580]

Thankyou

[@AskDoctorJo]

You're welcome.

[@umaranisuri5444]

Thank you so much 🙏

[@AskDoctorJo]

You're welcome.

[@yashraj2943]

I was having knee pain because of running.Thanks a lot for this it helped👍

[@AskDoctorJo]

You're welcome.

[@annierunnels161]

Thank you so much 💓

[@AskDoctorJo]

You're welcome!

[@charaniprathibha4296]

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

[@AskDoctorJo]

You're welcome!

[@mohdabdulazhar7141]

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

[@AskDoctorJo]

You're welcome.

[@kimanhchung8372]

Thanks doctor

[@AskDoctorJo]

You're welcome.

[@ugyennorbu9822]

Thank you.

[@AskDoctorJo]

You're welcome.

[@taslimaakhter1510]

Tt"s very helpful for me. 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 😎

[@rekhathakore9366]

This helps thank you

[@AskDoctorJo]

You're welcome.

[@zoyaali3091]

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

[@AskDoctorJo]

You're welcome. Glad it helped.

[@anjanasarkar1701]

Thank you so much ,you are too good,i use your exercises in my classes.....they are so beneficial

[@AskDoctorJo]

You're welcome, and thanks.

[@abdulsalaam1403]

Nice and simple
Thanks a lot

[@AskDoctorJo]

You're welcome.

[@abdulsalaam1403]

@@AskDoctorJo your exercises are very very very useful for me.
Thanks. Abdul U.K.