Sep 26, 2025
1 min read
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
