Exercising with Joint Discomfort


Knee Pain Relief Exercises & Stretches Ask Doctor Jo

Video taken from the channel: AskDoctorJo


Top 7 SI Joint Pain Stretches & Exercises Ask Doctor Jo

Video taken from the channel: AskDoctorJo


Stop Knee Pain Now! 5 Exercises To Strengthen Your Knees

Video taken from the channel: Tone and Tighten


3 Things You Need to Know About Exercise & Joint Pain

Video taken from the channel: RedDeltaProject


10 Best Knee Pain Exercises Ever Created (Stretches & Strengthening)

Video taken from the channel: Bob & Brad


Knee Pain With Exercise (SURPRISING CAUSE and HOW TO FIX IT!)

Video taken from the channel: ATHLEAN-X™


At Home Exercises for Arthritis Sufferers

Video taken from the channel: DR-HO’S

Exercises for arthritis Range-of-motion exercises. These exercises relieve stiffness and increase your ability to move your joints through their Strengthening exercises. These exercises help you build strong muscles that help support and protect your joints. Weight Aerobic exercise. Aerobic or.

“With chronic pain, your pain threshold drops in other words, it takes less pain to make you feel more uncomfortable. With cardiovascular, strengthening, and flexibility exercise, you can. Exercise itself causes no as such harm but overuse of a joint may cause injury. So it depends upon your exercise. You are a runner, football player, swimmer, athlete, boxer, cyclist, weightlifter or do labor work all the day.

Exercise also may: Help maintain normal joint movement Increase muscle flexibility and strength Help maintain weight to reduce pressure on joints Help keep bone and cartilage tissue strong and healthy Improve endurance and cardiovascular fitness. If you experience painat any point in timewhile performingthese exercises,make sure you contactyour health care professional. This exercise is calledthe Reach and Roll.

It’s great for the. during this exercise! Buttock tone (works the gluteals) Lie on your front and bend one leg up behind you. Lift your bent knee just off the floor.

Hold for up to eight seconds. Repeat five times each side. 1 2 Deep stomach muscle tone (stabilises lower back) Kneel on all fours with a small curve in your lower back. Let your stomach relax completely. Short arc quadriceps exercise (strengthening): Roll up a towel and place it under your knee.

Keep the back of your thigh on the towel and straighten your knee to raise your foot off the floor. Hold for five seconds and then lower slowly. 7 Quadriceps exercise (strengthening): Pull your toes and ankles towards you, while keeping your leg straight and.

Both types often lead to knee pain. Exercising an arthritic knee may seem counterintuitive, but regular exercise can actually lessen — and even relieve. Tips for exercising with arthritis from how much to do, to the relationship between arthritis and exercise.

Exercises to manage pain Try out these different exercises to help you manage your pain. Keeping active with shoulder pain It’s important to keep active, although you should aim for a balance between rest and exercise. It’s best to remain generally active and try to get some level of exercise every day.

If your pain increases when exercising, stop doing it and seek medical advice.

List of related literature:

On the other hand, if your joints are swollen or you have fibromyalgia, care should be taken before performing exercises such as weight lifting, rowing, high-impact aerobics, or engaging in tennis, bowling, or golf.

“Dubois' Lupus Erythematosus and Related Syndromes E-Book: Expert Consult Online” by Daniel Wallace, Bevra Hannahs Hahn
from Dubois’ Lupus Erythematosus and Related Syndromes E-Book: Expert Consult Online
by Daniel Wallace, Bevra Hannahs Hahn
Elsevier Health Sciences, 2012

If joint pain persists for 2 hours after exercise and exceeds pain severity before exercise, the intensity and/or duration of exercise should be reduced.

“Braddom's Physical Medicine and Rehabilitation E-Book” by David X. Cifu
from Braddom’s Physical Medicine and Rehabilitation E-Book
by David X. Cifu
Elsevier Health Sciences, 2020

Also, because joint pain can occur as a result of bone metastasis, a new onset of joint pain should be investigated before continuing exercise.

“ACSM's Guide to Exercise and Cancer Survivorship” by American College of Sports Medicine, Melinda L. Irwin
from ACSM’s Guide to Exercise and Cancer Survivorship
by American College of Sports Medicine, Melinda L. Irwin
Human Kinetics, Incorporated, 2012

Vigorous exercise should be avoided during times of acute inflammation in the joints although stretching and mild exercise may be enjoyed.

“Fitness Instructor Training Guide” by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
from Fitness Instructor Training Guide
by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
Kendall/Hunt, 2002

However, pain should be minimized in every way possible, including the use of braces or straps, ice or heat before and after exercise, isolating the damaged joint during exercise, water-based exercises, and avoiding overuse of the damaged joint.

“Physical Activity Instruction of Older Adults” by C. Jessie Jones, Debra J. Rose
from Physical Activity Instruction of Older Adults
by C. Jessie Jones, Debra J. Rose
Human Kinetics, 2005

Exercise makes the joint pain worse.

“Physical Assessment for Nurses and Healthcare Professionals” by Carol Lynn Cox
from Physical Assessment for Nurses and Healthcare Professionals
by Carol Lynn Cox
Wiley, 2019

This type of exercise may be preferred when joint mobilization may be contraindicated due to an inflammatory condition such as rheumatoid arthritis.

“Pain Medicine Board Review” by Marc A. Huntoon
from Pain Medicine Board Review
by Marc A. Huntoon
Oxford University Press, 2017

If inflammation or increased pain occurs as a result of exercise, then the exercise may have to be adjusted so that the affected joint is not so stressed.

“Psychology of Physical Activity: Determinants, Well-being, and Interventions” by Stuart Biddle, Nanette Mutrie
from Psychology of Physical Activity: Determinants, Well-being, and Interventions
by Stuart Biddle, Nanette Mutrie
Routledge, 2001

But your activities should not cause pain in your joints while you are exercising.

“The Athlete’s Guide to Diabetes” by Sheri R. Colberg
from The Athlete’s Guide to Diabetes
by Sheri R. Colberg
Human Kinetics, Incorporated, 2019

The amount and type of exercise for a given patient with arthritis will vary according to which joints are involved, the amount of inflammation, how stable the joints are, and whether the patient has undergone a joint replacement procedure.

“Medical Herbalism: The Science and Practice of Herbal Medicine” by David Hoffmann
from Medical Herbalism: The Science and Practice of Herbal Medicine
by David Hoffmann
Inner Traditions/Bear, 2003

Oktay Kutluk

Kutluk Oktay, MD, FACOG is one of the world's foremost experts in fertility preservation as well as ovarian stimulation and in vitro fertilization for infertility treatments. He developed and performed the world's first ovarian transplantation procedures as well as pioneered new ovarian stimulation protocols for embryo and oocyte freezing for breast and endometrial cancer patients.

Mail: [email protected]
Telephone: +1 (877) 492-3666

Biography: https://medicine.yale.edu/profile/kutluk_oktay/
Bibliography: oktay_bibliography

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  • Hi Doctor Jo! I been getting mild knee pain from doing basic exercising (1 hour, 3x a week) and daily walking. How often do you recommend doing those knee stretches and exercises? Thanks!

  • Yeah, sure. I can hardly stand and my ankles are swollen like elephant feets, bring it on. Also no way I´d rise my left arm even empty.

  • I really like that this lady is addressing all age of audiences because not everyone who has arthritis is 80+ years old I’m 35 I’ve had it since i was 16 so.. Thank you a bunch

  • These were not helpful to me. I have arthritis in my ankles now as well as hips, knees, lower back and hands.
    My ankles are now swollen and pain shoots into the left side of my food. So walking and/or marching on the
    spot is out. Any ideas? I am gaining weight during covid which makes things worse and this is why my ankles
    are so painful. Such fun!

  • Hi doctor,
    I’m from India. I player football at hard surface place and now I feel it pain in my heel. When i woke up at bed and my first foot step is Very painful. I did ultra sound wave physiotherapy and my pain doesn’t complete go away. What should i do???

  • Hello, I wanted to know is it safe to do these exercises wearing socks. I find it hard to find a clean pair of sports shoes to wear at home.

  • I have just started these exercises and I am looking forward to the results as I have damaged my knee ligaments about a year ago and i am still suffering from it. Every-time I try to make a come back, I get injured again so hopefully this will sort it. P.S. I am only 27 and apart from ankle ligament damage, never had an injury ����‍♂️

  • Thank you so much I am looking forward to learning a lot from you and really appreciate your help. My sacrum I think is going to anterior so I’m kind of doing the reverse in the first exercise

  • Thank you, thank you, thank you! I am having knee replacement surgery in a couple of months and coupled with arthritis all over I had just stopped trying to exercise because of the pain. These exercises I could do & I already have 2 and 3 lbs weights. This is encouraging. TFS ������

  • Not certain about the points made but,if anyone else wants to discover
    symptoms of inflammatory arthritis
     try Knewreck Arthritis Treatment Guide (Have a quick look on google cant remember the place now )? Ive heard some extraordinary things about it and my work buddy got amazing results with it.

  • Fab!!!!! �� have had SI probs for over 20yrs… I think �� from an injury resulting in over enthusiastic alternate jumping lunges… I was not in good condition and was overweight ��‍♀️


    My Absolute Recovery From Rheumatoid arthritis With Traditional Herbal Medication.

    Hello. I’m James. It was a sad experience for me after I had found out I had been diagnosed with Rheumatoid arthritis. At first at the realization of the news, I was taken aback because I had never wanted to be in a position that would be difficult to handle. It was of some sad oddity to even realize that the pharmaceutical medication that was recommended was not favorable to me at all. My finger outlines were deformed and as I was hurt every single moment, the pain was unbearable and I was desperately in search of a permanent remedy to get rid of this dreadful disease called arthritis. I was soon to deviate another alternative in improving my condition naturally.

    It was during my ceaseless search for a definite remedy that I stumbled across the professional works of Dr. Harry Obiego an African herbal practitioner and natural healer whose works had surrounded natural herbs and their benefits from mostly Dr. Sebi’s theory and who had completely saved me from Rheumatoid arthritis. An information was passed online of his professional experience in healing most incurable ailments via a naturopathic process. The content of the information had elaborated that the process of his healing was traditionally and naturally oriented and that the aforementioned herbalist had successfully cured a number of victims from most viral ailments such as Arthritis, Asthma-related problems, erectile dysfunction, paralysis, hepatitis B, lupus, and many other medical conditions via traditional methods of healing.

    For proper understanding and guidelines, I had contacted this African herbalist with whose professional directions and his recommendations I was able to receive my healing naturally without any side effects at all and under only a little period of time.

    I wish to use this opportunity to reach out to any person who by faith may stumble across this piece of information and who may be facing any health challenges currently, to hopefully reach out to this natural herbal healer for assistance in battling their health problems. I would highly recommend this African doctor’s herbal medication to anyone battling any viral disease for proper medication in improving their conditions.

    You can reach this herbal doctor via his email: [email protected] gmail.com

    WhatsApp: +234901 616 1406.

  • You’ve saved me again Jeff! The first time you fixed my shoulder pain, next you fixed my lower back pain. Now the knees! It’s so helpful having all this great free content ��

  • Doctor jo, I do have a recurring front and rear left knee pain, giving me quite hard time. However much I exercise, I am not getting rid of it.

  • Im 28 years old and i just started getting back into skateboarding not really active besides at work and i noticed my right knee always cracks when i squat and would feel weak when i bend but as soon as i started the hip exercise i can squat no cracking or pain in my knee at all im glad i found this video ����

  • Would be helpful if you have shorts or gym trousers so one can see the leg shape and knees better. The loose office trousers makes it difficult to see what exactly the legs are supposed to do

  • My knee pain actually goes away when warming up and comes back time to time during workout. Not sure whether I should continue with the workout or not.

  • Love this informative video. Only thing that bothered me is he kept saying guys this is for u and this may seem girlie but…I’m a 125ib woman and I lift 130ibs haha. Otherwise great video very helpful. Thank you!

  • My goodness your videos are amazing, wow!!! I’ve actually been have some problems with my wrist and my elbows. This video is a big help

  • Amazing the first exercise relieved my aching knee and I am going to buy that exercise ball and that belt to be able do other exercise. God bless u both

  • I belive i pulled hamstring i felt a streching on outside of knee… whole back of leg is purple.. been over a week since it happened. I cant full straighten leg and feel like kneww wants to pop and i feel all the pain behind my knee and outsiee of knee still limping

  • 3:15 i have the exact same issue with flat feet and pain in my right knee. (Also my left leg is a bit longer) while i am squatting / deadlifting i put so much effort in getting my knee in a comfortable position that i forget about my form sometimes.. my core and hips are a bit weak as well so i am definetely gonna use your tips tysm!

  • I added the straight leg raise to my routine a few weeks ago to strengthen my quads with the goal of eventually doing squats. It helped a lot and now I have added squats to my sessions. Thank you gentlemen for your great advice!

  • wow damn that was epic never blame the exercise blase your self and the exercise exposing your fault great video coch waiting for prt2

  • I have watched several youtube videos about how to strengthen knees and this one by Brad & Bob is the best ever and I am going to start right now even though it is now 12:49 A.M. Keep up the good works Brad & Bob Thank you

  • Dr. Jo…..which muscles cause the SI joint to become tight? I have been trying to correct my posterior pelvic tilt for about 2 years. PLEASE HELP!

  • Its rilly help me with my left leg n now my right leg has started 2 be very painful but am doing it so hopefully am sure It will work

  • 30 on the right side no problem. Got to ten on the left side and burned like a mofo and guess what? My knee pain is on the left side

  • Dr Jô, are those exercises recommended for laxity of SI joint due to early pregnancy? I love your channel, thank you for all you do.

  • sir I have rectus femorus pain plz help me with u vast knowledge.I will b highly thankful to u sir. I got lot of benifit from vedioes sir

  • Hello to those with sore knees! I hope I can add something here. I’m an Aussie PT who’s really passionate about figuring out the root cause of common injuries and issues and I’ve put together a video on PFPS. Basically, from what I find, around the knee cap becomes sore because of how the broader leg is functioning. If your hips are a little tight/weak, and/or your ankles are stiff, it changes the way you load the knee cap, setting it up to become sore. In short, the focus shouldn’t just be on strength at the knee, but mobility (and strength) above and below it as well. Hope it helps! Cheers. �� https://youtu.be/LeKC8Q29VJE

  • Thank you for being so candid. Please forgive my honesty.But I watch your videos because of your amazing educational ability to understand the truth of how age changes certain workout criterias. Happy new year Sir. Love your videos

  • I did 40 Jane Fonda Leg Raises With Each Leg. Started Burning about Halfway With Each Leg. Didn’t know that I had weak hips. Thanks for the Great Advice. Liked the video. Already Subscribed.

  • Good day! The back of my knees hurts.. everytime i bent it while sitting. I mean i like indian sit position. That’s the only time it will hurt. I don’t know what’s the cause of this.. can you please tell me.

  • Absolute best set of exercises! Did it 2x in alternate days and I already feel my legs stronger and my knees feel better. Thank you so much, Dr Jo!

  • Thank you for your hard work making these videos. My PT has had a real hard time diagnosing si joint. Back Dr and sports Dr don’t think it’s disc. Not tender to the touch on si joints, unless really inflamed from exercise and I lay down on it.. so knees to chest will aggravate the area. Pt has focused on core strength and glute strength but nothing specific for si per se. Back Dr said they could do injection but told me to wait it’s been four months. With two months of fairly vigorous pt. Two times a week. Shouldn’t my pt be better at identifying unstable si? Is it an obvious diagnosis? Do I need to find another pt for second opinion? Original diagnosis from pt was tight hip flexors.. I sit and drive alot, but would be considered active by most standards due to surfing, biking, skate boarding.. and a 5 yr old. I can still do all of those things but at a nagging 3 or 4 on the pain scale. Noticed a little aching in legs for a couple days. Pain is bilateral but only in lower back and butt dimple areas, and more prevelant on the left side., Right leg is shorter than left as per pt.. Used to hurt more from sitting but now more with standing or doing either for two long.. I’d pay some serious cash to get into the care of the correct physician. Sheesh. Sorry for the novel. Reading your responses here gave me a little hope. Wish you were in Wilmington NC

  • This simple daily exercise has helped both my knees. There were 3 days two weeks ago that I could barley walk.making sure I do this daily has saved me..I also do a back aligning stretch (not in this video) no more headaches, backaches neck aches. Physical therapy is key.

  • Haven’t tried these yet but i have a damaged knee which i can barely walk on there is so much pain in there will these exercises work for me ive been like this for thr last 3 months

  • Dear Bob & Brad. Thanks a lot for these exercises. I also have osteoarthritis in my knees. And one knee in morning points higher than the other. I want my 2 knees flat on the floor in morning. How can i improve my knee flexibility and can you give more info about this joint problem in the knees and how to solve it with exercise, the right food or supplements?

  • i have been suffering from knee pain for a month but when i did this exercise three times my knee healed, keep making best video like this will help more peoples who like sport

  • I have just discovered your channel and started the fitness today.
    I suffer of pain and no strength for 5 months ago.I already like and subscribe your channel.

  • This helped me very much with aiching pain, kneepain and anklepain. I’m so grateful for this.
    And the best: I can do this in the Office every time when needed.

  • Holy crap. I’m planning to play for my basketball team but my knees would kill me every time I worked out. Years of pain gone with a 16 minute video. I can’t thank you enough. Great work with all the videos. I can only say thank you.

  • thank you so much, my knee pain has been for three days and it getting better everyday, but I decided to your video and it worked for me.

  • Your videos are always well thought out and to the point. I applaud you for that.
    However i have to say from my personal experience i have to say you oversimplify things. Your advise offers nothing new nor helpful for someone who struggles with general joint pain. After two years i am still not where i used to be, and can only dream about improvement. And its not for the lack of trying or not seeking professional help.
    The real challenge is to do the very thing you are telling us to do, not the realization to do so.
    General physician don’t have the expertise to help you. Physical therapists are used to treat the elderly and frail, don’t see the problem with you not performing at sport as you used to, and tell you to be happy with what you have. Experts only find localized inflammation, worn out cartilage or ligaments and offer you a surgery with very long recovery time and a low chance of improvement afterwards. Or tell you to stop everything you are doing, which is the very opposite you are trying to achieve.
    If you have trouble with a compound movement, you break it down to its components, try to improve where you are weak. If that doesn’t work you break it down even further, and further still, till you see no room for improvement.
    I used to do a dozen one arm pushups with my weak arm, now i struggle to do a dozen with both arms on my knees.
    I was working towards one arm pullups, now i struggle to even hang from a bar for more then 30 seconds.
    Every missed exercise resting makes you weaker. Every time exercising makes it worse.

    Sorry for ranting, but joint pain is a very frustrating thing. It comes from seemingly nowhere, stays with you constantly and gets in the way of everything you try to do about it.

  • What do you call the exercise that you demonstrated laying on the side? Also, in this same exercise, are you using your thumb to push on the SI joint or something else. What is this exercise doing for the SI joint? Thanks for the help, it was a great video!

  • ⭐⭐ Leaving a Question or Comment? ⭐⭐ Hit the �� SUBSCRIBE �� button above first (if you haven’t already), and make sure you mention you’ve subscribed because I like to respond to my subscribers if I can!

  • To Bob and Brad or anyone else who may know the answer: is it better to do these BEFORE or AFTER regular exercises (i.e. cardio, weights,etc. )? Thanks.

  • Hello, I am 34 year old, i barely excercise, from 3-4 days i start jogging, 1-2.5 km /day. On 4 day i felt pain in sides of knee no swelling nk redness. After dat i stoped jogging but pain still persist and even incresed in subsequent day. This is runner knee? What should i do?

  • Thank you so much for this. I suffer from SI joint pain on my left side, have for a few years now. In these quarantine times I haven’t been able to get any hands-on help and working from home sitting in front of my laptop! I’ve been suffering a lot. My Fitbit reminds me to get up hourly to walk, stretch and now I’ll be incorporating your exercises into my hourly movements. Thanks from a Subscriber!:)

  • Hello, I have a pain behind my knee when I kneel down, the pain radiates out from my knee to the top of my leg to the back of my ankle. Would this exercise work for me?

  • After working my glutes like you said i can finally run again! I did glute bridges for a year and now only very little knee pain when i run and this is on concrete Im 144 and 42 years old thanks Jeff!

  • Thank you for this Dr Jo. This is wonderful. I have been doing many of these exercises with my clients as almost all have some sort of back problem, etc. You sum it all up!

  • Unbelievable. I am a 43yr independent contractor. I have been dealing with what I thought was a nagging hip flexor strain for the past 3 months, that would not go away or get better. Pain would drag around from my right SI joint, above my hip, and down to my thigh. Abdominal muscles hurt, hip joint hurt, etc. I just did your set of exercises once last evening, and once this morning. And i honestly am in shock. Muscles are still a bit sore(I’m sure because they’ve been aggravated for so long). But damn near all of pain is gone. TOTAL LIFESAVER!!! there were days when It was hard to walk, sleep, sit, lay down…and times when the muscles were spasming so bad, it felt like I had appendicitis. Thank god I found your video!

  • Thank you so much! I was having inner knee and low back pain on my left side. I felt immediate relief after doing these excercises. ����

  • I have been facing both the problems, I have a flat feet plus I had an injury in my si joint which turns out week glutes. Please tell me what exercises to do

  • Do you have knee pain? Did you try these exercises? Let me know how they worked for you in a comment below, and thanks so much for watching!

  • Thank you so much for explaining everything so well and educating us aswell I have been having. I been having knee discomfort but I’m definitely trying these exercises out thanks!!��

  • I cycled almost everyday for 6 months and my knees started to hurt I just cycled through it, in hindsight that was definitely not a positive thing to do, quite stupid actually. They eventually cracked under the pressure (not literally). I couldn’t bend them for 2 months and into the 3rd month now they are still tight and are sore when I climb stairs or even walk sometimes. I am 18, so very young to have this sort of pain and I don’t think I will ever be able to cycle again. It is my favourite hobby and now I cannot even cycle 20 meters.

  • Very informative thanks �� I was curious whether a knee brace of sorts would help whilst working out. I get knee pain on the lower right side of my right knee when cycling and using leg extension machine.

  • I am 8 weeks out from a partial hip replacement resulting from a fall & tear. Pain in the knee on my affected side is making me skip my exercises. Any suggestions?

  • Hi,
    I have a swelling in knee. Checked with doctor and he said that no issues with ligament but there is a swelling around the knee. I have been asked to take rest for 3 weeks but still swelling not reduced. Could you pls suggest some excercise for this.

  • My knee hurts so much when I bend it like pressure at all on it when I go to like sit down with like my legs underneath methat’s very painful and if I squat I cannot put any pressure on that need to get back up and that’s if I’m able to squat that dated some days it’s too painful for me to bend it

  • Had a pretty serious knee injury last season for football and I’m trying to strengthen it but the problem is the official diagnosis was inconclusive and all I was told was ur back in to weeks but now that I’m outta szn and not working out as much it’s starting to hurt and I need to strengthen it before next szn

  • I ignored shoulder pain for over 20 years. Trough sports injuries, work labor related pain and workout pain. I am now paying for it big time. In my 50’s needing shoulder reconstruction on both shoulders. Sucks. Please don’t overdo it folks…you will pay for it later.

  • Quick question for you see if you can figure it out cause it’s been taking some time. Why is there a indent on my left thigh inside above knee muscle and not on left? It causes my leg to be less strong and hurts my knee in the middle

  • YES! Trying to superimpose a partial ‘fix’ onto a problem that’s global is not going to be all that helpful. And this is a point that people just don’t grasp until its too late.

    Alexander teachers should be included in the list, perhaps above most of the others.

  • Nice video, will definitely try this consistently. Out of interest, what do you think about putting weights on your ankles and swinging your legs gently? I had some relative relief doing this before snowboarding last winter.

    My real problem is ankle mobility though it’s terrible:(

  • You are a wizard lady! I could barely move this morning, it still hurts but I can walk pretty normal after the streches. THANK YOU

  • One more thing: If you want to use exercise for pain free, we have the book Super Joints of Pavel Tatsouline. A quick review: 1: Joint Mobility drills (there are 17 in the book) for more synovial fluid in the joints, refreshing them. And 2: Active flexibility (10 more exercises) for synovial fluid, flexibility, strength and first of all, muscle balance.

  • I have a very physically demanding job lifting boulders, digging etc and now have tendinitis in one shoulder, gonna see physio in a couple days. my issue is finding a balance between physical activities and recovery. feeling stiff and sore is just the nature of the beast for me, this shoulder issue is wear and tear and every couple years something gives out.

  • I’m 18 started working out hard last year. Went up to 385 on the back squat and my knee was fucked for months on months after that pr day. I couldn’t run and I just didn’t work out on it and tried stretching more but never did this ��. It’s been a while and I’m struggling to go heavy in the back squats now. Now I know why. Thanks ����

  • im sure you get a lot of this! but, “your advice is absolutely amazing and practical”. what makes it even more special, is all of it is totally based on your experience which is the best teacher!! #fanfromIndia

  • My reaction after every video you upload: damn that’s just the thing I’m struggling with these days. Thanks for you existence Matt (:

  • How to know if I have hip joint problem.what are the signs and symptoms.. also Clicking of hip joint while rotation,what tha happens

  • I am suffering recently from knee joint relating issues for last 3 days. I will try it and if get good result, I will subscribe and write, as well as, will also write if it not helpful for me dear.

  • This helped me so much! I can’t see my Dr for OMT until end of Aug. This worked for me! I have spondylolithesis grade 1 l4/l5 & si joints.. I’m sure I left something out I’m not a Dr lol. But thank you Dr Jo! I’m am relived in on my right SI! Now… if my ribs & pelvic wouldn’t be so tight lol
    I know I’ll be able to sleep now. Thank you!

  • Hi, i have back and knee pain because I am obese, please tell me exercise that can help loosing weight without any pain in knee and back.


  • my knees are so bad I don’t have that kind of balance anymore. I do chair exercise and it does keep me more mobile but it does not help with pain and it only helps with stiffness for the duration of the exercise.

  • Wow, instant relief to my right knee… yesterday I took my daughter’s dog for a walk around the block and after returning my knee felt out of place and started to have pain in which I could not walk right…long story short-you guys have a great demonstration here for it!
    Thank you so much ����

  • Thanks! If you had a anterior tilt, would you be pushing in the opposite direction in that first excercise you demo’d as having a posterior tilt?

  • Thanks for the video. Question: My knees aren’t damaged or anything, they are genetically garbage. I’m only 30, but my joints are about 45 years old. In two months I’m doing a performance that has a bit of gymnastics in it while I haven’t done in over a decade (I’m a dancer btw) Will these exercises get me back to a point where I can flip like my younger self, or should I do something different.

  • Is it bad that I’m 11 but I’m doing these because my si joints hurt?
    But after I did these about 65% of the pain had gone!
    Thank you for this!

  • I just recently broke my femur bone fairly close to my knee cap are these exercises the best ones for that situation has been nine months

  • thanks for your Video. I am just turning 61 and my knee just started feeling stiff and hard to walk on it, I was looking for exercises to try and strengthen the Knee cap I did about 3 of the first ones and right away I noticed it was easier to walk on,Thank you so much I will keep doing these daily to help my Knees You helped me more than you know I am a caregiver for my Mom to so I need to keeps my legs working.I shop for her and Laundry etc and my own work

  • are there videos, done by those who have arthritis? They would understand how our bodies really work with arthritis /lupus etc. We def need to start slowwwly

  • Hi Dr. I did do your workout plan. It did help with the pain. But I didn’t hear a pop. What does it mean? Should I expect to hear a pop.l? Is si join pain, is one bad chronic to have or it could be managed. Should I use this plan as often I need for the pain? Thanks again.

  • Thank you Doctor Jo
    Some of your exercises worked for my knee pain. Thank you for explaining the muscle system too. I now have a better understanding about it ��

  • I went to the Dr. He didn’t address any of what you said. This makes so much since. I was fighting through depression. I stopped training and barely ate. I lost about 15 pounds of muscle in about 2 months. My thighs shrank. When I started back training everything was tense and my knees hurt. This helps me understand why and gives me solutions. Thanks Jeff!

  • I am suffering from knee pain for almost a year now… and I am little bit chubby please give me your opinion what is the best way to reduce the pain

  • Thank you sooo much! You helped me tremendously in the past couple of months when I couldn’t see my chiropractor or PT. I’ve had ongoing problems with SI joint painful years.What a relief to find you! I do your exercises 3-4 times a week and my pain has decreased tremendously. I also do your other joint pain relief exercises. Thanks again.

  • Thank you…so much sir. Please help me, answer me. I just stood up 4 to 5 hour in function befor 18 days. And I wore1.52inch heels. My left knee muscle or veins I don’t know what hurts me. Behind the knee and front of the knee. Till the date it is not normal. Please tell me what happens? What should I do? Please sir. Today I cry for my knee. I want to be normal. I am 25 year old.

  • Dr Jo there are two pub med studies with SI joint patients and they were able to resovle the issue within 5 weeks of solely focusing on glute exercises. I am doing this now. I have had si joint pain for 18 years. I didnt realise it was because my glutes are very weak and dont fire.

  • Hello Bob & Brad, I just found your youtube site and seeing what you can offer me to relieve the pain I have in both knees. I have arthritis in both knees and injury to both left & right shoulders. I just turned 62 and trying to figure out how to exercise without hurting myself (Too much). I am also overweight I should be around 180, but sit at 250, so I would love to lose the weight as well. I have subscribed and ticked the Bell, for more information that can help me… Stay Safe…

  • For some reason my knee cap moves back and forth when I run it twist and I fall and it hurts really bad. Is there some way I can fix it

  • Great exercise for knee and hips and hamstrings! One thing I found very helpful was when you explained the side leg raise to aim for up and back. Helped me target the correct muscle!! Thanks again for all you share!

  • years ago I have an acidente and my nee is not the same n ow I am 52 and has a lot of pain and dificult to run adn do most of exercises

  • I find Athlean-X an awesome source, but I am not following this particular exercise. Is it simply shifting weight to a particular side?

  • any video referring to doing squats or glutes exercises with flat feet? 3:52 I have pain in the interior part of my knee and have noticed that I’m pronating due to my toe structure. This pronation is causing knee issues.

  • Thanks for the great detail on how to do these exercises. Especially with the hips, those small adjustments made a big difference.

  • Needed this. I was doing squats today and reached 505x 3. After I was done I felt stiffness and pain in my left knee. Mind you I had surgery on this knee a couple of years ago and nearly injured it in a failed max our attempt for 600. I wonder if my it’s much better now and I want to see if my knee pain affected my max out attempt.

  • Im currently dealing with a knee problem, but weirdly it only happens to my right knee. If i keep my knee bent for too long (approximately 15 minutes) i start to feel an urge to stretch it but when I stretch it i instantly start to feel mass amounts of throbbing pain. Its so weird because I’ve had this problem when i was 11 and it naturally went away I guess. But Im now 17 and Its comeback I’ve been hoping it would just go away already but this pain is killing me. its been a month since its comeback, i’m looking for answers now.

  • Hi Dr. JO,
    I am Dara, I have spinal stenosis according to MRI with my Orthopedic Dr. last septemper. I also have treatment with DPT for 4 months and didn’t help much. And last April I have X ray, I got arthritis on my SI joint, I told my DPT that I want some exercises for SI Joints, and my DPT said she didn’t follow Xray report and what the Orthopedic said, she just follow the evaluation she did for me. And I just got the radio Frequency oblation shot last Thursday for my SI joints referral by Orthopedic.
    If I do the exercise for my SI joint now, is that aggravated my spinal stenosis?and I don’t want to ask my DPT about this, What is your option Dr. Jo?
    Thank you
    Hope to hear from you soon.

  • Hey Jeff how do I strengthen a weak MCL, I have pain when I squat, and yes I am flat-footed and using orthotics, I know it’s a weakness issued what do I do?

  • After two years going to chiropractors and looking for solutions finally my pain is gone. Thank you so much for this video, exercise with the kick is the one that make me pain free. I feel little pain in the morning but soon as i am done with exercise all day it’s amazing and I am doing just ones per day. Feels amazing without this stiffness. Thank you so much

  • Its surprising how people have not heard of naturekindness .com Many of my friends have had a good result using them. Also, they used to do cardio 3 times a week + a good diet.

  • thanks very much. is there any chance you can let me know which side of the body to stretch depending on which side the SI joint is in pain? thanks. peace & love. thanks. thank you

  • Hi, thank you so much… it’s my second day on exercising and even though after doing them yesteday I felt I little bit “stiffed” while walking the pain I’ve been suffering for more than a year was not that bad. I could even sleep a bit better last night. I just did my second round of exercises today and one thing is for sure, something has changed. I hope I can gain my previous flexibility back again. I had three falls and all the impact went to my knees and none of the treatments I´ve received including ozone, acupuncture and “plasma” worked, I can say it the pain got worst. Well, I intend to keep on exercising and I hope I can in the short future move on to your second level of exercises. Have a gread sunday and thanks once again!

  • With an ankle weight 2 kilos is ok to do these exercises?and if so,how many repititions is right for each exercise?
    I watch you from Greece I have a problem with my right knee..

  • WOW! This one video has provided me the most knowledge and relief from my back pain than anything else I’ve watched and tried. Thank you �� ����

  • Hey Dr jo, i’m a subscriber of yours
    I would like to ask you question, as it maybe related to this video.
    When i lift my right leg while laying down, like leg raises excerises or air cycle while laying down
    my lower back makes small pop sound inside.
    if i twist my lower back to the left side while laying down on the bed, it pops too.
    Is it normal?
    And can it be fixed for good??

  • Thank you I have been suffering from SI joint issues for 25 years or more! It flared up bad 4 weeks ago! It amazes me how doctors just don’t know what to do with this common issue. Orthopedic and pain management only want to give masking pain shots! This time I could actually feel the joint out! I do do some of the things you recommend already but I did learned something new! The donkey kick! LoL. Thanks for posting

  • i was miss duagonist with plantar fassitis, over a year ago, as well for piryform sindrom in both sides over six months ago, have been a hell for me, this week my new pt, told me to do a mri, and it was found that not only my lower spine its great but i was not having any piryform sindrom, but rather my problem its that my left QL doest work and my left pevils its one more uper than the other one and i have some liquid arround the sacrum, seems to be SI joint pain related, but i got the pain in both sides, more in the left one than the right one. i think that now i am in the right hands, i will try this exercices and ask a lot of questions to my new pt c: thank you. btw your deadbutt sindrom vids did wonder fors me, i do those exercices almost everyday, also were a great help for me to deadl with this pain for some reason, back then when i was miss diagonist with pyriform sindrom.

  • Dr Joe,Thank you for posting this knee pain stretching videos.I over worked my knee 5 days ago and it was swollen.I have been doing your stretching exercises,what a difference,getting my mobility back and pain is almost gone.If it wasn’t for you I would be still sitting on the couch icing it. Thank you so much.

  • Hi Jo! I was diagnosed with SI Dysfunction some years back and it’s much better these days. But every now and then I’ll get a more or less intense flare up. I tried these stretches and exercises this morning and seemed to experience some relief, but then the pain came back. Do you recommend doing multiple sessions of this segment in one day?

  • Hi Thank you Doctor Jo! My SI pain is diminishing and I have only been doing your exercises for a week. I was wondering where I could purchase a pillow/cushion like the one you have in your SI video. Many thanks Heather

  • Omg I’ve had really bad pain for 3 days now I’ve been doing soooo many exercises gosh! When I did the pushing in the SI joint and lift leg up and rotate back down… I felt a pop and I felt like it was tight and felt tingly I get a pop so I hope it went back into place:( thank u sooo much!

  • Just wanted to say thank you for this video. I’ve come back to it many times when I’m flared up and it really does seem to help. I’ve had chronic back pain for my whole adult life and in almost 15 years of physio and drs appointments, no one has shown me easy exercises like these that actually help right away.

  • Just tried your exercises. Glad to say i maged to do them. My right knee hurt a bit with the rolled Gym mat under it to begin with but seemed to calm down after a few lifts.( had anthroscopy op aboutb2 years ago). I will try these about 3 times a week and see how i go. Thanks.

  • Hi DrJo. Aloha and Mahalo for your videos. My health has been a struggle over the last few years. This past month alone I was in ER 4 times. I had open heart surgery and a week later had 2 ulcers that had to be capped. The last few months hits before COVID, I developed a deep strain and pain on my right shoulder blade and couldn’t get to the muscle as it was too deep in.
    While researching for help, your video popped up and the one about neck pains was simple but so amazing. Literally within the next few hours I felt better than ever in months. I bought a back posture vest and that was another wowser. The last 6 days have been some of the best days ever.
    Thanks, thanks and mahalo from Oahu. Blessings.

  • Just found your videos and love them. My issues are my hips and my knees. I am 66 years old and feel these exercises will be very good for me. I notice you use that purple head support and I can see where that would be helpful for me. May I ask where you bought that support or can you recommend something similar. Thanks again for your great videos. Appreciate your calm voice, patience and love the socks and dogs!

  • Mam, I love ur videos.I am a Table Tennis player which requires very fast reflexes and great core strength for good results. Please suggest (via video) pre and post stretching exercises.

  • I don’t know if i’m having this joint issue… But it hurts so much… I’m having this pain since last 5 days. It hurts in the right side of the lower back. It hurts so much that i can’t even sit for more than 5mins. It is kind of drilling pain. Every time i sit or bend it happens. Doesn’t hurt much when i’m lying.

  • Hi my right side SI joint dislocated. Having difficulty with forword bending, pain is radiating to my right knee and right roof of my foot close to the thumb having burning pain. DUE TO COVID 19 MY CHIROPRACTOR IS CLOSED.
    not sure what to do. And I am not sure if I have posterior or anterior rotation?
    Are those exercise is ok to do in my situation?

  • Thank you Dr JO.
    I have been having a right si joint pain for 2 years yesterday I decided to searh on youtube so I found your exercises after doing it the pain was gone.
    Thank you very much and God bless you.

  • I felt the pop! I felt the pop! And the relief was immediate! I felt it on the “pushing outward against the strap around the knees” exercise. Glorious. Thank you!

  • Thank you for these exercises! Could you please add a video for chronic (over 8 year old) plantar fasciitis that did not respond at all to shots (actually worsened) please. Thank you!

  • You are brilliant Doctor Jo!! These exercises have helped resolve back pain I was enduring for a week!! Thanks so much!! ���� I’m new to your channel and really like your simple and clear instructions, so was wondering if you have a video for resolving tennis elbow? Thanks

  • Hi Mam. I am having pain in SI joint.I am following your exercises. I am feeling relief from pain.Please advise whether hot massage or ice massage can be taken? Please specify.

  • Hi Doctor Jo! I am a 16-year old girl. Second week of January, i fell down from a motorcycle and my butt was the first one touched the floor. I haven’t experienced pain on the actual event. But since then, i can feel the joint (i’m not sure if it’s the sacroiliac joint but it is located at my lower back) popping. I just didn’t mind it because I thought it was normal, and i somewhat find it amusing. Before i slept, night of May 15, i was stretching when suddenly i experienced pain from the same area affected. I thought it was normal since i was stretching and i just popped it. May 16 while i was doing laundry, i experienced severe pain from my lower back which led me to fall down on the floor and was unable to walk. Now i am still searching for answers on what should i do to relieve the pain. If i really need to consult a specialist, and if so, what kind of specialist? I am afraid of the thought “what if i really need operation?” I hope you could answer my concern. Thank you so much.

  • What a great video! Very insightful as always. But does this mean that it is possible to push the patella back in the middle of the knee? Can a person with patellofemoral syndrome (patella slightly inwards) have normal patella tracking again?

  • I cycled almost everyday for 6 months and my knees started to hurt I just cycled through it, in hindsight that was definitely not a positive thing to do, quite stupid actually. They eventually cracked under the pressure (not literally). I couldn’t bend them for 2 months and into the 3rd month now they are still tight and are sore when I climb stairs or even walk sometimes. I am 18, so very young to have this sort of pain and I don’t think I will ever be able to cycle again. It is my favourite hobby and now I cannot even cycle 20 meters.

  • Cannot wait to try this,I have suffered with pain for a year, and been to told sacroiliac joint, but never been shown these to do. I am praying they help me as on constant pain killers xx

  • I ve got flat feet, my knees are gone, all sorts of damage, i still train hard, no one has ever explained to me what you just have, but deep inside i always knew it was related. Hope i can fix it without ops, sometimes i can, but as i stand in the sofa i got duck tape on my knee, it just relieves the pressure. Thanks

  • You are fucking great man. It is really amazing to find someone who really knows what he is talking about, causes of pains, why, where it comes from and how to fix it. So much vale in your videos. Thanks!

  • I have sacroiilitis n my doc asked not to bend completely..can i do all these exercises..i got this condition after my pregnancy..please let me what all exercises i can do

  • Please reply to me I had sprained a ligament in my knee but it got better and now it’s gone so sore when I run upstairs or go downstairs or even run at all can u tell me what I need to do to kind of fix it and when I was raising my knee it hurt so badly please can u help

  • This was the most useful video I’ve watched in a long time!!! I have had lower back pain for the past few days and after research figured it was my SI joint. I followed your exercises felt a pop and then my pain was gone!!! Thank you so much ��

  • Its surprising how people have not heard of naturekindness .com Many of my friends have had a good result using them. Also, they used to do cardio 3 times a week + a good diet.

  • AMAZING VIDEO! I have had relief in one day. How many times a day should I do the exercises? Also, is it ok to ice for 20 mins?

  • I’m gonna try these. I’ve had knee pain since 2012 and I’m only 24. My doc couldn’t find anything wrong (I’ve done MRIs and x-rays but nothing was found) I went to PT, but the exercises I had to do didn’t work. So I’ve become less and less mobile. I would like to get back to being able to do more activities without having to stop because of pain. Hopefully these work!

  • Good day AskDoctorJo
    I am from Philippines
    I would like to ask for your opinion on what should i do to my problem
    When i am doing leg raises or sit ups, my spheroid joints sometimes snap at i can feel my bonds rubbing
    What do you think should i do about it?

  • Omg! You’ve absolutely made my day!! I can’t wait to try ALL your exercises!!! I can’t wait to watch all your other body saving videos too ❤️❤️❤️

  • Thanks 4 d info. I’ll try these exercises…I’m 59 yrs old & my right knee hurts. Let u know d result later, more power. Like to learn more exercises 4 older people. Bec there are more people out there, older, who wants to live older at least graciously. God bless

  • Are the stretches also useful for issues with hypermobility based SI issues or should we be avoiding the stretches to avoid making those hypermobility issues (in general and SI worse).

  • Sir, thank you for the video. I am now with POP right leg fractured. Tibia and fibula fracture. One month got over. Can I do these exercises at this stage? I am 72 years now. Reply please.

  • Thank you after a really bad back spasm and going to the chiro twice 2 weeks ago I seemed to develop a SI joint pain left side. Your exercise the Hip Hike finally seems to have given that area some relief. Thanks

  • Thank you! Your direction is so informative, and clear. I am feeling better already. I am in decent shape, and do mostly cardio and weights. I’ve done yoga on and off over the years. Did some yoga last week, and have had SI pain since then. Could the pain be due to lack of flexibility? I would like to continue yoga to become more flexible, but only if it will help and not hurt. Also, how many deep squats should we shoot for? Thanks!

  • Extremely nice

    Thanks for your

    kind tips tricks n techniques

    I had pain in the right knee / leg

    Now doing these stretches n

    exercises I have

    recovered a lot of pain

    Stay Blessed Inspired n Connected

  • I have SI joint dysfunction and my ortho sent me to 3 different physical therapists, none of them gave me any SI joint exercises or any hope for relief. Thank you for sharing.

  • My right sacroiliac bone is displaced towards upward litlle bit and can be seen in xrays when i compare it with left side..now i have pain in my back and it goes towards downward, also i feel pain in my right pelvic and right testicle…did ultrasound but nothing came…please tell is it due to sacroiliac joint??? And also tell what should i do…please help

  • I have pain in one knee. Tried that “Jane Fonda” exercise you suggested. I happened to do the not in pain leg first and got to 42 reps before fatigue and a burn at starting at 46. Then tried the hurt side. Fatigue started at 12 reps and serious burn at 14. I got to 50 eventually. After 5 minutes of rest I could squat without a since, and my natural out-turned foot stance was less pronounced. Thais was immediate improved internal rotation of the legs from the hip. Thank you.

  • I was even more surprised because on top of having weak glutes, I discovered that I broke my foot by doing taekwondo. After recovery my ankle muscles were tight and gave me some problems on the outside of my knee.

  • Hi Dr Jo, I did some exercise on parallel bar and since then have pain in rt shoulder, also have diabetes, this was 5years back, now this pain is getting sever, can’t lift the arm, pick heavy things with arm stretch, also now feel a kind of stretch along shoulder blade going allover to the neck.
    Please Dr Jo advice some exercise to get rid of this situation

  • great video.
    Any tips of visceral fat?
    I have very little fat on the outside of my abdomen, but my stomach is bulging.
    I suspect it is from drinking coffee. When you drink coffee, it releases adrenaline and insulin at the same time, so it turns everything to fat, especially carbs.
    The obvious solution is to stop drinking coffee. But I have sleep apoenea and without coffee, I cannot get through a days work. I have cut down to one cup a day though.
    Is there any type of workout that hits the visceral fat first?
    I am 55 and currently train about an hour a day, four days per week, with a mix of high intensity calistenic type exercises, jogging, a little boxing, interspersed with weight training exercises. This is has had some effect on the visible fat, but has had no effect on the blubber under my abs. I still look like a blob no matter what.
    Any ideas or advice would be greatly appreciated.
    Thanks for the great videos.

  • Buy a printable worksheet with the Knee Pain Relief Exercises & Stretches in this video here: https://www.askdoctorjo.com/purchase-knee-pain-worksheet
    Purchase a For-Knees knee sleeve here: https://amzn.to/2HeGrR0 (affiliate link)
    ⭐⭐ Leaving a Question or Comment? ⭐⭐ Hit the �� SUBSCRIBE �� button above first (if you haven’t already), and make sure you mention you’ve subscribed because I like to respond to my subscribers if I can!

  • Hello I am suffering from sacroiliac joint pain from last week. Unable to sit or stand for more than 5-10 minutes.
    Should I I follow these exercise during this time or after getting relief from pain? How to get rid of pain?

  • Today I was doing my online classe sitting on my bed after my class finishes I was going to another room but suddenly how my knees started paining sometimes it leave and sometimes it caches me.Its very painful��

  • I’m only 12 but I play basketball for a travel league and I have been feeling pain in my knee for a while you think you can tell me what it would be?

  • Hi Dr Jo, I experience a creaking sound at my knee area especially when I get up to walk after sitting for sometime.
    Is this a cause of concern?
    Any exercise that can be done to minimise this?

  • Thank you so much whenever i have shoulder pain or rhomboid pain i always check this channel for stretches and exercises. Thanks for sharing the knowledge for Free.

  • My grandma is having a knee pain and want to help her but she can’t do some movement on ur exercise but I want to help her can u show me some simple move where she can do please ��

  • Thank u! Madam! AskDoctor Jo.
    I am Rev.B.Mark. for all of ur exercises more helping for my leftside leg problem.May God bless u madam.TQ

  • i love your explanations of each exercise. I’ve been trying many of the exercises as i have major stiff knee after two meniscus surgeries. i can’t even come close to straightening the knee (at least 11-12 degrees off) so i’ m trying everything i can because after 6 mos of formal PT last year where i used an ‘extensionator’, it’s back to where i started. Anyway, THANKS AGAIN! i subscribed to your channel! Question re: the knee cap mobilization up/down, and left/ right… i forgot about that one from yrs ago… and have been doing it twice a day all week; still very little movement. How many times a day can i do it and for a super stiff knee is there hope that will help? assume i need that to get better to help w/ straightening leg and strengthening quad which has atrophied.

  • Sir I am suffring from arthritis my right knee is very swelling and stiff. And movement is very short,which exercise is beter for me. Plz reply

  • I suffer a lot of pain in my knee joint from last 1 month.. please give me suggestions how I cure this..my whole muscles stretched from knee joint it’s very painful..I need ur some tips

  • Hey Dr Jo I have a pain on kneecap for 2 days now Will this help? And can I continue my dance routine or should I stop it for few days My pain’s not that severe My pain just takes place when my leg is stretched at same way as 1:57

  • I realized from this video that I’ve been stretching wrong my entire life. I would always tense up the leg, even with a strap. Letting my leg hang relaxed and using the band to get into the IT band and especially the hamstrings is just night and day. Thank you for making these

  • I don’t know what to do with my sister she had a knee surgery which worsened her level of pain in her knee… and she refuses therapy because it worsens her pain and everytime I encourage her to workout her knee she refuses as if everything is hopeless.
    She’s gained a lot of weight because she does nothing active. I encourage her to workout but it’s like she can’t get a job bc her knee hurts to bad she can’t workout because her knee hurts too bad… I don’t want her to be like this the rest of her life and use pain as an excuse to give up.

  • I am 80 years old and I exercised and bike a little too vigorously yesterday and started having knee pain on the inside of my knee when I was walking. I tried the first exercise in this video, the knee pain disappeared. I am now pain-free. This could put a lot of doctors out of work. Thank you Jo.

  • I never thought for a second in life that I would search for this video at the age of 20���� #I can’t imagine my life at old age ��

  • I was attempting these exercises while watching the video; I found new muscles. I am a dentist and often find myself in non-ergonomic positions. The pain I am having tends to radiate up and down from the knee joint approximately 6-8 inches 360 degrees. The greatest pain is during flexion. Will these exercises be of help. I love stretching and in the past have spent numerous hours with physical therapy having great results. I have not been able to locate part two of your instruction. Please point the way.

  • Hi Dr Jo. I am Yusri from Malaysia. I have been experiencing sharp pain above my knee cap (both legs) whenever I want to stand up and to sit down on the chair. It started with one leg, now both legs are painful there. Should I start with the exercise or take a lot of rest for a while. I also feel the pain in those areas whenever I walk up and down the stairs. I also discovered that if I rest a lot for one day, the pain would be much less the next day. Currently I also rub cold pads around my knee caps 2-3 times a day. I also elevate my knees whevener I lie down. Probably you can advise me. Thank you so much.

  • Hey Jeff! Is this related to duck feet? Can you talk about it? One of my legs is rotating outwards and when I do exercise the inner part of my knee hurts.
    Thanks for your videos! You are amazing

  • So the muscle tissue above the knee looks and feels bloated and when I stretch my quads I feel pain in that tissue like it will pop or explode…what type of problem can I have? I am still able to do my squats and lunges, walk, stand, and cycle without a problem. This problem started 3 weeks ago. Also, on the back of the other leg where the crease line is behind the knee i feel a jab when I walk and it feels like it is between the epidermis and tendon…sound like something you can name? This started a week ago. BTW, I have arthritis and I have not seen a doctor about it yet. The arthritis manifested itself 4 years ago. So far the arthritis is in my shoulder, elbow, and, finger joints…with large nodules on my first finger joints…what type of arthritis is that?

  • Yep always been my patellofemoral joint thats fucking me up. Thankfully now I am doing daily exercises to strengthen muscles around it. Should never take these joints for granted

  • Hi Doctor Jo! I have been diagnosed with SI Joint pain for 3 weeks now and I have been doing these exercises for 2 weeks and I still don’t hear any popping noises. Is that supposed to normal or am I doing something wrong?

  • Dr.jo Greetings of the day.i am keenly following your videos. They are educative and inspiring.
    I am 45 years old and having pain in both the knees. I am not obase and overweight person.but I am not able to sit on the floor and not able to stand on my own(even in the chair). what can I do mam.suggest me please.

  • Is this good for runners knee because I’m 14 years old and I run every morning and I play hours of basketball everyday and my knee caps are progressively hurting. Hope I get a helpful response. Thanks!

  • Great exercise for my knees. I’m relatively limber, so have been doing some yoga asanas for balance and flexibility, just have to compensate for the Rt. knee and some cannot do at all. But your PT stretches are perfect for my chronically painful post surgery Rt. knee. So glad I found you. THanks

  • I live in the UK and I’ve been diagnosed with fibromyalgia I also have arthritis in both my knees I’ve always loved to dance and since I came down with these two illnesses I can barely walk let alone dance will I ever be able to dance again and have my knees hold out.
    Just want to say I’m not a professional dancer but I do love to dance ��

  • Great video but what can I do if none of the exercises help with the pain I’ve been experiencing? I am at my pain threshold.:( I don’t want to keep taking pain meds but without them I can’t function. I have scoliosis (20%) bend to the left and did something to my SI joint about 2 months ago. Otherwise I was fine. I really hoped exercises would help. But great video!

  • i can do 50 jane fonda side leg lifts with right leg and my left leg was only 10 reps, fatigued out really weak… Thanks now i will make this a new routine.

  • great video.unfortunately,my thigh is larger than a medium.do you recommend a different brand of brace that might be a little bigger?