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Sep 26, 2025

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More Resources

What is Causing Your Knee Pain? Torn or Worn-Out Cartilage? 3 Self Tests

Stop Knee Pain Now! 5 Exercises For Your Knees

Strengthening Exercises to Help Stop Kneecap Pain (Patellofemoral Pain Syndrome)

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Knee health

Knee pain

torn ligament

Knee cartilage problems

Bob and Brad Recommend

Bob and Brad Resistance Tube Bands Set for Workout

$45.99

1. Decrease stress on the knee


a. Reduce weight bearing - use a cane for a while.

b. Do not sit with your knee bent over 90 degrees


c. Do not stand with knees locked.


d. Stand on cushioned shoes or a mat. Change position often and flex knees onto the chair, etc.

2. Regain ROM:


a. Extension stretch (3 way) knee turned in, knee straight up, and knee turned out.

b. Stretch into flexion- seated and standing with foot on chair. Knee flexion with a towel under the knee.

3. Strengthening:


a. Isometric over pillow


b. Shallow squats onto the bed or ball on a wall.


Check out the full Knee Pain Relief Program series of videos, along with downloadable guide sheets, here: https://www.bobandbrad.com/health-programs/knee-pain-relief-program



Bob and Brad demonstrate 3 simple steps that can be done at home to treat torn or worn-out cartilage in the knee. They provide options for exercises to fit your comfort level.

How to Self-Treat a Knee with a Torn or Worn-Out Cartilage. (3 Simple Steps)

How to Self-Treat a Knee with a Torn or Worn-Out Cartilage. (3 Simple Steps)

How to Self-Treat a Knee with a Torn or Worn-Out Cartilage. (3 Simple Steps)

1. Decrease stress on the knee


a. Reduce weight bearing - use a cane for a while.

b. Do not sit with your knee bent over 90 degrees


c. Do not stand with knees locked.


d. Stand on cushioned shoes or a mat. Change position often and flex knees onto the chair, etc.

2. Regain ROM:


a. Extension stretch (3 way) knee turned in, knee straight up, and knee turned out.

b. Stretch into flexion- seated and standing with foot on chair. Knee flexion with a towel under the knee.

3. Strengthening:


a. Isometric over pillow


b. Shallow squats onto the bed or ball on a wall.


Check out the full Knee Pain Relief Program series of videos, along with downloadable guide sheets, here: https://www.bobandbrad.com/health-programs/knee-pain-relief-program



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