Do Your Knees Hurt When Sitting Cross-Legged? Here are 3 Exercises to Take That Knee Pain Away!
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- čas přidán 27. 06. 2024
- Sitting cross-legged is a really helpful skill to re-learn for anyone wanting to cultivate better hip and low back function. But sitting cross-legged can be hard to do (and sustain) if your knees hurt. In this video, I demonstrate 3 exercises that get to the root cause of why your knees may hurt when sitting cross-legged.
- Grant
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Time Stamps:
0:00 Intro
1:53 Cause of Knee Pain When Sitting Cross-Legged
3:30 Cause of Hip Tightness
5:18 Hip Capsule Stretch (ER Bias)
8:51 Pigeon Stretch
12:13 Ball Hip Mobility (ER Bias)
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#kneepain #crosslegged #crisscrossapplesauce
Hope this video helps you feel more comfy sitting cross legged!
Appreciate it thanks! Glad it was helpful!
Would love a video showing how to sit back on your heels (butt to heels) as I used to be able to do this no problem during my yoga and then after having being immobile from LongCovid for over 2 years I’m no longer able to sit in that position. Do you have a video showing how to reverse this tightness? Thank you! 💙🧘♀️
I am a Buddhist monk who has to meditate sitting cross legged for an hour at a time, multiple times a day. Sir, you have saved me from so much suffering that has been stopping me from getting into samadhi. Bless you for your great contribution and merit!
Amazing to hear mate! Glad the exercises may have helped in some way.
I'm here for the same reason, I hope it will get better
DUDE!!!
I have been having this incredible knee pain for MONTHS now and even had to stop doing my Pidgeon stretches and training because of it but I did this first stretch for seconds and I instantly had relief.
Life saver!!
Fantastic to hear Nathan! Glad it had such an impact so quickly!
This is the best explanation and demonstration I have seen for external hip rotation. Must do this every day to keep my 75 year old hips mobile.
Brilliant to hear! Hope it makes a difference!
Thanks for suggesting this, Grant. I don’t have knee pain, however on my tighter R hip side my lateral ankle (peroneal) hurts sitting cross legged. This isn’t due to lack of ankle flexibility, but as my external hip rotators are tight it keeps my knee up so putting pressure on the ankle. If I can improve the ER hip rotation the ankle pain will lessen. Super envious of anyone who comfortably sits cross legged as it’s something I aspire to being able to do. As a therapist myself I appreciate your anatomical and physio perspective 🙏🏻
I hear you Anni, glad to hear you’ve also got a working theory to explore. Hope you can get to comfortable cross legged eventually!
That helped so much! The past few years I’ve been struggling to sit cross legged. Also, I’ve noticed my knee tighten up after a few miles of running. I could instantly feel my body open up with these simple moves. Thank you!
Awesome to hear Chris! Hope it really helps sort things out for you!
Yes!!! All my questions answered ! Finally
Thank you so much! I tried the first stretch twice in the last few days. Today I tried all three, and I’ve improved more than any other stretches I’ve found. Amazing.
Fantastic Elaine! Glad it had an impact and keep up the good work!!
I just tried this after my morning workout and my goodness?! This is amazing, I’m amazed!
Great to hear!! Hope it helps sort things out for you!!
I can't wait to try these! I've been looking through a ton of yoga videos to work on my hips, 50 year old woman, relatively fit, but NOT flexible in the hips, and I know I need to work on them. I work on the computer. This is by far the best looking stretches. Well explained and illustrated, and very unique. Great work!
Appreciate the kind words Maggie! Hope the exercises really nail that tightness for you!!
Thank you Wellness Nerd! Those were AMAZING techniques to finally loosen my tight hips and painful knees during cross legged sitting!! Wow. And what a lovely place to shoot your video too. Best exercises I’ve found for this problem and I’ve been looking for a long time. Please keep making Nerd content!! Cheers!
Glad you found them helpful! Thanks for the kind words!!
I’ve been getting into yoga after a sports injury from not being flexibile and sitting cross legged is good but my knees were hurting so I found this video - helped a lot 👍
I've been having discomfort on my right knee when crossing my leg for about 3 weeks now, i did this and the difference is night and day already. Thank you!!!
Oh wow! Just tried this and it makes a HUGE difference! I am making THIS my new daily stretch! ❤️
Amazing! Hope it really helps long term!
Okay, I never comment on CZcams videos but this video changed my life immediately! I'm an artist and I sit weird all the time and my knees always kill me. Thank you so much, my hips and knees feel different already!
Amazing to hear Lindsey! Thanks for letting me know! Hope it really helps long term!
Thank you so much for sharing this! I did it only once and it already started helping. I’m gonna keep doing these stretches. Thanks again 🙌🏼
Great to hear Naulini! Hope it continues to make a difference!
This has been best video I seen on this. Subscribed
Thank you so much for this video! I am 32 and recently started having a little pain in my right inner knee when sitting cross legged. I assumed pain meant to stop, but that's my favorite way to sit! I sit that way while eating, folding laundry, fixing my hair, etc.
I followed along and did these stretches on both sides to be balanced and the pain is gone already! I'm going to continue these stretches often to make sure the pain doesn't come back! Awesome video! I've subscribed for more! 😊
Fantastic Jamie!! Glad to hear you found a potential hidden link there!
Same here! I'm so happy to be able to find a way to sit my favorite way again.
Wow 😮
I just tried this
I am amazed at how great I felt afterwards
Thank you 😌
🙏🏽
Awesome mate!
You are an absolute fair dinkum godsend! As an avid fitness enthusiast, this pain was something that has dawned on me for quite some time and made me believe and slightly come to terms that I was getting on as I hit my 40's! I meditate in this position so it is of great benefit, you will always be in my thoughts! THANK YOU
Fantastic to hear Andy!! Glad it hopefully had an impact!
I sit a lot at work, so these are very helpful stretches for me. I have days where my knees crackle when I do squats (I'm 58 years old), but that doesn't hurt, it's just noise. My knees only hurt when I've been in a car too long or don't get up every so often and walk around my office. When I've been sustained sitting for too long, these tips will help. Thanks for this!
💕💕💕💕
This helped so much. That’s crazy
Great to hear mate!
Thanks! This was a fantastic explanation of why I experience knee discomfort in one leg!
Thanks for watching Maggie! Hope the video helps!
This helped so much. Such simple exercises to improve hip mobility and reduce knee pain.
Great to hear Kira! Glad it helped!
This video popped up on my google search when i literally typed "knees hurt when seated cross legged". I will definitely try and post my update. Thank you.
Hope it helps!
I just tried out these stretches and was blown away by the instant improvement! I'll be honest, I was somewhat doubtful at first, despite all the glowing comments. But now, I'm a believer! Thank you so much for sharing these amazing stretches with us; your knowledge has truly made a difference!
Brilliant to hear mate! Glad it helped! :)
Just what I needed. I am going to try this from tomorrow. Thank you for this video
Hope it makes a difference Sriram!
I've always been a very active person but 6 months ago I pulled a hamstring and that repaired itself and then I pulled it again and I've been doing physical therapy and now I have a hematoma above my knee I also have a baker's cyst all of these things combined have greatly reduced my Mobility. So I came across your videos on CZcams. I would love any information on helping to alleviate this hematoma naturally
I hope the haematoma has since settled, Barbara!
Omg, thank you! I’ve never seen this first stretch but it helped SO much! I’m going to subscribe for more tips.
Glad it helped Heather!
Thanks a lot Grant for sharing these powerful stretches. While they have definitely helped me in being able to sit cross legged and reduced the pain I used to feel in the lateral portion of my knee, but the issue is whenever I get out of that position, get up and start to walk, I continue to have a lot of pain in the lateral portion of my knee and TFL and gluteus Maximus region.
Keep at it mate! I can't speak specifically to your symptoms, but there is always something mechanical going on behind the scenes. Find those hidden handbrakes, add some added strength and most people's issues tend to improve!
This is been truly so informative thank you so much!!
Great to hear it was helpful!
A great explanation. I really do appreciate this. It made a difference even doing it once! Thank you so much.
You're welcome Sharon! I hope the exercises make a difference!
Thank-you for these exercises to improve hip mobility without straining the knee joint. Much appreciated.
Hope they really help Peter!
Amazing video! Thank you so much, exactly what I was hoping to find! Very thorough step by step explanations, will be doing this every day now!
This is excellent! Great video. Can't wait to try each and get more flexible in the hips so my cross legged sit doesn't hurt. 😁
Hope the exercises help Rina!
Great stuff. I think these three stretches really helped me immediately. But what's most uncomfortable for me sitting cross-legged is the groin, kind of where the leg comes down and joins the pelvis on the inner thigh. Do you have any stretches for that part of the hip?
Glad you found the other video and it helped Colin!
I've been sitting cross legged in an office chair for years, but lately I've been getting more and more knee and ankle pain. After doing these stretches just once, not only can I feel that pain lessening, but I was also able to get into full-lotus position easily and without even a twinge in my knees, which I have never been able to do! It's going to take a lot more regular stretching to be able to keep that mobility, but the instantaneous improvement is nothing short of amazing. Thank you so much for putting this video out!
Awesome to hear Nathan! Glad it helped!!
I’m dealing with a torn meniscus and the pain it causes when I sit in the cross legged position. I’ll try your hip exercises to improve any stiffness.
Thanks in a million.
You're welcome John!
Thanks for this. I’m off because of just having 2 knee replacement surgeries. So much appreciated
Hope it helped Patricia!
Love it
DUDE
thank you thank you thank you thank you. I'm a pretty flexible dude (hands flat on floor with ease, etc.) but had developed some knee pain sitting cross legged and this was exactly what the doctor ordered
you rule, thank you
Awesome mate! Glad it resonated!
i recently started going to the gym n my knee started hurting while sitting cross legged, very bad bc that’s my favorite way to sit. this video helped instantly, thank u for this so so much !
Great to hear it had an impact!!
I work with preschool aged children. A month and a half ago I began a weight training program in which I focus on progressive overload. I never had knee pain prior to lifting heavy. One of my knees has a lot of pain when in a cross legged position. I don’t know the terminology, but the pain is particularly when my knee is in flexion AND when my hip is rotating externally. Basically when I try to sit cross legged, or stretch glutes by placing my one ankle on my other knee and pulling my everything towards my core for a stretch. The difficult thing is that I cannot locate exactly where the pain is. Whether on the top of the joint, below, etc. It just hurts inside… so I will try the exercises in this video and see if they help. Praying they do! I want to keep lifting! And I do take deload weeks to let everything recover…
Good luck Elizabeth! Hope the exercises help improve your hip mobility and knee pain!
Been feeling a pulling pain in left knee only. Felt better after these stretches for just 1 time. Thanks alot .. now gotta work on heel pain relief.
Glad to hear they helped Aryan!
Thanks! I came here to reclaim my confort when I sit cross-legged. I recently start to feel pain on my right knee. Your advices will help a lot I am sure. More to that, can you also share more alternatives that don't require lying down, for people with blood pressure issues. Cheers!
Edit: typo
No worries Neal! Most of the exercises can be performed in sitting as well!
Thank you for this my knees been hurting from sitting cross legged!
Hope the video helps!
I've been consistently been doing yoga almost every day for almost a year (it's to the point where if I don't do some form of yoga, I don't sleep as well) and only recently started to feel the tightness in what feels like my outer hamstring or outer knee "tendon" area. If pushed too far it feels like a snap in my upper leg. Lizard pose, pigeon pose (which I've heard is more of a backbend than a hip opener traditionally), sitting cross-legged and diamond bend (butterfly but with feet away from crotch) are examples of poses where I feel this outer knee pain. I'm in my 30s so this is an extremely frustrating pain to have as my partner has two young kids and we love playing sports and doing outside activities. I have tight hips and a tight lower back. The first two exercises felt great, so I will add them to my routine. I'll have to try to ball one as well. Thanks for this video, very helpful.
Good luck with things Stephanie! Hope the exercises help in some way!
Thank you! I will have to try this for sure! I'm able to sit cross legged for about 30 mins -I sit at the edge of a cushion. But Over that my left knee hurts a lot.
Hope it helps Tara!
I'm gonna try this routine as part of my daily. I'm really struggling with hip tightness to open up on internal and external rotation.
Hope the exercises help mate!
Okay. omg. That hip stretch. As soon as I saw you move your in behind the other leg I cringed. I tried it. My right side is so tight I can barley move my my leg under me at all but I did it. I'll be doing this stretch for sure. Thank you so much
Let me know how it goes!
6:00 and 9:00
Thanks. I'll try these tomorrow.
That said, I'm so confused. I'm actually hypermobile and can do the splits and other things quite easily, so don't really understand how I've brought myself to a situation where both my knees are struggling to sit cross legged, and feel very pressured 🤔
I'm not sure if this is you or not, but hypermobile people can still develop areas of stiffness and tightness despite being more flexible in general!
I started to have knee pain after doing some workouts, probably I was doing something wrong. Since then I feel pain in the left knee when siting cross legged or rotating the knee. I will start doing this everyday.
ETA: I’ve been doing these exercises, not everyday though, and I can feel the difference. I’m able to seat cross legged again almost without pain. The second one - the modified pigeon - is the more effective for me. Thanks so much!
Hope the exercises help make a genuine difference cg!
This is exactly what’s happening to me I am one month in. I’ve been going to the chiropractor and he told me I have a sprain. I stopped my work outs since seeing him. Did you find out your source did you have a sprain too?
@@gabrielamendoza842 I didn’t seek a professional. I did these exercises suggested by this channel end got very mindful when working out and I’m pain free now. I do not use weights when doing legs exercise though, only body weight.
@@YourWellnessNerd I’m pain free now. Thanks for these exercises, it’s part of my routine, just to be sure!
I am a Nanny and I'm continously on my knees. Either crawling around or sitting cross legged. My knees, shins, and ankles have been hurting for the past week. Really hoping this straightens them out ❤
Hope they help too Alyssa!
Question.
Who or what kind of specialist would i reach out to find guidance and knowledge like this in person?
So helpful... love the the perspective... very knowledgeable... thank-you
I'm a Physiotherapist, so any Physiotherapist or Physical Therapist should be able to assist you if you let them know specifically what you're looking for!
Helped with some tight hips. Thank you! Do you have any other videos about tight hips? I sit quite a lot
Glad it helped! I have a bunch in a hip related Playlist. Here's a more in-depth version of the hip capsule stretch [czcams.com/video/FOM5xj5DAeQ/video.html] and here's the one of the best hip stretches - the couch stretch [czcams.com/video/L4YZLA2bukQ/video.html].
My left side needs some work but it can do all the exercises.
My right side is going through it. Thanks for this video, I'm working on it
Hope it really helps CF!
Thank you so much! Very painful to sit cross legged for two days because i've wore high heels and after exercise step 1 and 2, i can sit cross legged. Thanks again! from Malaysia
Glad it helped Suzana!
Thanks for the great video. I have knee pain when doing these stretches, should I still do them?
It's always best to try and find a version of these stretches that help but don't go into that painful zone!
Thank you soo much!! I was always a couch potato but ever since I started working out, I can't sit cross legged. I was worried exercising ruined me, but after this video I'm hopeful that I will be able to sit for more that 30 seconds without being in PAIN!!
Good luck! Hope the video helps!!
My knee pain is gone! Wow thanks
Amazing Ann! Hope the video helps keep it that way too!
I have been recovering from an ACL reconstruction on the other knee... The one causing me pain is the uninjured knee. This leg has been doing a lot of compensating. This video was very helpful - IMMEDIATE releif
Great to hear Trisha! Glad it had an impact!
I want to gain comfort in sitting cross legged. It's a skill I've never had. Every time I train sitting like this, I feel a lot better physically and mentally. I move easier and my blood flow is so much better. I can tolerate the cold much more as well.
Great to hear Awail! Hope the video helps makes it easier for you!
I have been fairly flexible and fit my whole life, and never had any difficulty sitting cross legged until I hit menopause. My whole body is generally more restricted now (although still more flexible than most), but I miss sitting cross legged comfortably. My right medial knee always complains, and feels better as soon as I leave that position. My left knee has no such problem.
I can't comment specifically on you, but generally when someone has one side that hurts and another that doesn't there is a subtle mechanical issue going on. Uncovering what that is, is the key!
I thought my knees gave out but thank gosh it wasn't the case. 😅 Thanks for this great video!!!
You're welcome Chantal! Hope it helps!
It really did work
Had slight twingey pain left inner knee every time I tried to sit cross legged so it wouldn’t be a position I’d like to sit in for very long. My legs go in the right position and back was straight but this twingey pain was unpleasant.
Did the exercises. Tried the cross legged position again. No pain. Did the exercises again. Tried the cross legged position again and could even reach my arms out whilst sat like it and touch the floor in front too-without any pain.
Really does work, thanks, will continue.
Question-when I kneel and sit on my feet behind me it is uncomfortable on the front of each knee and I can’t sit like that for longer than say a minute without wanting to get up. How can I solve that?
Great to hear it had an impact Scott! I’ll put out a video on that very problem when kneeling shortly. As a spoiler for a lot of people, having tightness through the muscles at the front of the thigh can heavily contribute to their discomfort when kneeling. It’s often a great place to start!
Working out❤
I'm going to try this over the weekend and see if it helps. I'm having sciatic pain on the same side of my knee pain, so it makes sense that it's that my hip.
Hope it has an impact D!
thank you so much. i feel discomfort in my left inner knee ONLY when sitting cross legged (i can squat 120kilo without any pain at all). i feared at first that my meniscus tore, but after doing these exercises i found the pain faded a little bit. so perhaps my hips are just tight. bless you for this vid :)
No worries mate! Glad it's hopefully having an impact on your knee!
Your Wellness Nerd To be more precise, the first and last exercises didn’t seem to do much, but the one at 9:30 i felt quite a strong stretch/sensation(?) in my thigh and knee. Should I specifically focus on this stretch or do all 3 regardless of what feels apparent?
Amazing video, when I do the Hip capsule Stretch my knee pain gets worse? I’m wondering what the name of the muscle hurts
Thanks!
Appreciate it Paul! Hope the video really helps!
@@YourWellnessNerd Actually, I donated because this was the third video I found helpful. I've played sports my whole life and have many sports injuries, and now I have a sedentary professional job, so your videos on osteitis pubis, AC shoulder pain, and knee pain were thoughtful and insightful. Keep up the good work.
@@YourWellnessNerd Hi I forgot to ask, for the hip capsule stretch, can that be done every day or should you take a day between? And, should I warm up before doing the stretch or is it okay to do so first thing in the morning without stretching? thanks.
Glad the videos are hopefully helping you with your dysfunction Paul! The hip capsule stretch can usually be performed every day at least, and is something that can be done first thing in the morning. As long as someone feels that comfortable pressure and not a jamming type feeling in the groin then it is usually super effective!
I'm trying this know but I can barely do the first one at all since it hurts a lot for me, hope it will get better in the future. I searched why I can't really cross my legs anymore and it hurts, and this video popped up, even just trying to look at the soles of the shoes by lifting my leg inwards which I was able to do in past, I can't do anymore.
Dude 🙏👌🏻
🙌
I'm just looking to be able to sit cross-legged more comfortably. I hadnt been able to sit cross legged at all for years due to a super tight hip or something. I can now, but there some knee pain I'm hoping will go away the more often I do it, but...
I was wondering if this will also help with back pain? When I sit cross legged my right leg sits about 15cm higher than my left. I had a herniated disc a few years ago which I had surgery on. I now believe my back current pain has something to do with a hip/muscular imbalance. I'm trying to get my hips levelled out again.
It really depends on the person, but the hip restrictions can contribute to low back dysfunction by changing the way we load it up!
Only thing that could improve this video is the sound quality a bit but other than that it’s great
Appreciate the feedback mate, have since worked on sorting that out this year!
A few years of slacklining, sit start method seems to kill my left knee. I'm trying your method to strengthen my hips to release force to my knees.
Good luck mate! How have you found the exercises?
thank you for this helpful video! how can i get my knees lower in this position? my knees are always super high when i sit cross legged
Hi Stephanie! Typically that may be a sign of tightness in the groin or adductor muscles!
@@YourWellnessNerd I see, do you have any tips for what i can do about that?
Do these exercises help with pain or strain in back and legs when sitting cross legged please?
Freeing up a tight hip does have the potential to feed more slack into the lower back, just as it can the knee. If someones lower back discomfort relates to that restriction, they should absolutely hope to see a potential change by freeing up those hips!
🤣 What the! My pain just vanished after just the first excercise. Thanx bruh
Amazing Aravinda, glad it helped!
What is the name of the muscle/tendon of the hip that we are trying to stretch in this vid? Great thanks in advance for your reply.
Hey mate! The first stretch is a hip joint capsule stretch. The second is more of a hip external rotation stretch. There are a number of hip external rotators and the idea is to find which are intuitively feels tight for you. It could be the piriformis most likely but there are quite a few others involved so its best to go by feel!
For meditation
I am going to try these but still unsure if this will help, I have a habit of sitting on my foot when I go to sit on the coach and over the past month I have had pain that goes from my knee to my hip only when I try to sit in a cross legged position with that side.
Best of luck with it Katie, hope it does help!
My right knee only when i try to sit cross-legged kind of locks up and I'm forced to straighten it. After my knee is painful for a couple days. However, I've gotten an mri on my knee and it perfect apparently so perhaps the solution in within strengthing my other muscles.
And after 2 TKRs. What do you suggest?
Reasons I want to be able to comfortably sit cross legged: I teach in elementary school, and I want to sit on the floor with kids comfortably. I’m 54, and I want to increase flexibility as I age. It bothers me that one knee goes down to the floor but the other knee stays up high when I sit cross legged.
Great to hear things went well from your other comment Elaine!
I am 30 years old and as a child I played a lot of football. I have always been very inflexible and in recent years I have found that I cannot sit cross-legged. The back remains curved, the knees high and I feel pain in my ankles. Do you think these exercises could help me?
I can't comment on you specifically Luca, but hip tightness can be one of the main reasons sitting cross legged is hard to. I'd be interested to see how you go with them, let me know!
I don’t know what i’ve done in my life, but i get so much pinching/burning in my knees when i sit cross-legged and I’m only 22.. I hope this video helps because I feel as though I’m too young to be experiencing this
I hear you Maddy! Hope the exercises help!
I have flat foot and this has made my knee cap turn inwards causing a popping sound in the knees. Please guide if these exercises are good to do
I don’t really know if it’s my right knee or hip. My L knee goes completely flat to the floor but R side stops about 6 inches above the floor. Broke 4 bones in the back end my foot few years back, may be contributing to it. Been tight since then. Want to be able to get my leg limber enough to get leg down to ground like the other one. Right now I have a stress fracture on my L hip after running 10k so can only do low impact.
I have a pain in my left knee when I sit Indian style. It’s been 4 weeks. I’ve been going to chiropractor for 4 weeks as well and I’m not healed. I’m 33 and I am active in my work outs. I haven’t been to the gym in a month. He says I have a sprain in my knee? :( how long does this last
Its hard to say how long it lasts for without assessing Gabriela, but if you feel it hasnt been steadily improving there might be some missing in terms of stiffness and tightness somewhere else potentially
If sitting across logs should we still sitting crossed leg? What other floor sitting positions which are good for knee pain?
Is it necessary to warm up first? I always get a pinching pain in my hips and Ibalways heard cold stretching might be harmful.
It’s always best to listen to your body. If you feel the need to warm up before stretching then it’ll likely be of benefit!
My knee will sometimes "catch" or "shift" when I do this. Not really pain in the position but if I move it a certain way it can do this and it doesn't feel great l. Will this help with that too?
I cant speak to your specific symptoms there Tony, but from a general perspective the more hip mobility the better the knee can function. The stronger the knee the better it functions as well.
Hello,my knee medical site huts very badly if i seat crossed leg might it be a meniscus tear?
It's hard to say without an assessment mate. It's best you have it checked out if you're worried about it!
I had a hip replacement prior to I use to be able to cross my legs now it's difficult and I can't do it.. I just want to be able to do it not that I sit crossed legged often
Not my knees but hip bone and out side of both the thighs muscles get jammed, hurt very much. I can walk limping steps after getting up and after a few steps, it gets ok to walk withugt limping. What exercises I need to do to overcome this problem? Thanks.
I am just 35 since three years I feel pain when sitting cross legged.
Hope the video helped to make things easier for you, mate!
My wrists really struggled holding myself in position for these stretches.
Hope they still helped!