Knee Relief

How To Relieve Knee Pain (Even If You Know You’re Headed Soon To Surgery)

This is for you if you have chronic knee pain, old knee ligament injuries, knee pain when going up or down hills /stairs, trouble bending your knee, meniscus tear, arthritis or pain / softening under the knee cap (chondromalacia patella)… this may be able to help you! 

Some people we have met in the past were skeptical at first. So, to give you some results in advance, follow the exercises below to alleviate some of your symptoms.  Then when you’re ready, if you want to speed up your results, book an appointment with one of our doctors today and we’ll tell you in a matter of just a few minutes if we can help you.

Find One Of Our Clinics Near You

If you’re in Amarillo, Texas, we have two locations now.  One on Soncy Rd, and one on Paramount Blvd. Click the link to get directions to the one most convenient for you!

The Starting Point To A Completely Pain-Free Knee

DISCLAIMER: First consult your doctor to ensure no break, infection, tumor, tear or organ involvement. 

Choose the menu below that best matches your knee problem. If you have difficulty figuring out which menu suits, then start with the first menu for knees that rotate inward.

IF KNEES ROTATE INWARD (KNOCK-KNEED), DO THIS:

Sometimes it is difficult to tell if the knees are turning inward or outward.  If you cannot tell, then more than likely your knees are rotating inward, so use this exercise menu first.

Your pelvis muscles are weak, making pelvis flex, rotating thigh inward with each step, causing the knee joint to grind.

For severe pain = 1 hour.  For slight pain = 20 mins. Once in the morning.  Do the exercises daily until the pain stops for 24 hours.  Once the pain is gone, continue with the menu for 1 week before switching to the overall supportive conditioning program.

Standing Gluteal Contractions

Time Frame: Do 3 sets of 20 repetitions. 

Why? This strengthens glute muscles, turns off compensating hamstring muscles.

How: Stand up straight, hands at sides. Squeeze buttocks together; be sure to use buttocks muscles, not thighs or abs.  Do one set with feet straight, hip-width apart, and one set with feet duck-toed outward. Both hip-width apart; do 3 sets of 20 reps.

Sitting Heel Raises

Time Frame: Do 3 sets of 15 reps. 

Why? This turns off compensating hip muscles.

How: Sit on edge of chair. Arch low back forward. Place pillow between knees. Lift both heels off the floor.  Toes stay on floor without helping heel raise. Instead, use hip muscles to raise heels. Do 3 sets of 15 reps. 

Hip Flexor Lifts On Towels

Time Frame: Do 3 sets of 10 repetitions on both sides.

Why? This turns off compensating thighs and hip flexors.

How: Lie on back, knees bent, feet flat on floor. Use 2 rolled towels, 3.5 inch diameter, behind neck and under low back, offering support not to elevate hips or head. Lift one foot 4 inches off floor.  Keep knee in line with shoulder, foot in line with knee. Do 3 sets of 10 reps on both sides.

Supine Groin Stretch On Towels

Time Frame: Hold position for up to 10 minutes per leg.

Why? This turns off compensating groin muscles.

How: Lie on back, one leg bent 90 degrees resting on chair. Other leg extends straight out on floor.  Put rolled towels (3.5 inch diameter) under neck and low back. Prop both feet so toes point upward.  Hold until extended leg is completely relaxed, then switch leg position and repeat. Use Thigh Test to determine when leg is completely relaxed. 

Thigh Test: An alternative way to know when leg is relaxed. Contract thigh of straight leg to feel the strongest part of the contraction. Initially it will be near the knee. As the stretch continues,  The contraction will move up thigh. Don’t hold thigh in contraction; simply contract and release it when testing every few minutes. When you feel the contraction at the top of the thigh, it’s time to switch sides. 

IF KNEES ROTATE OUTWARD (BOW-LEGGED), DO THESE:

Sometimes it is difficult to tell if the knees are turning inward or outward.  If you cannot tell, then more than likely your knees are rotating inward, so use the exercise menu above first.

Pelvis muscles are too tight, making pelvis extend, causing thighs to rotate outward with each step, torquing the knee joint.

For severe pain = 1 hour. For slight pain = 20 mins. Once in the morning. Do the exercises daily until the pain stops for 24 hours. Once the pain is gone, continue with the menu for 1 week before switching to the overall supportive conditioning program.

Static Back

Time Frame: Hold position for 10 minutes.

Why? This balances hips flat on floor while pairing hip and trunk structures. 

How: Lie on back, both legs bent 90 degrees on couch, chair or stack of pillows. Arms rest straight out, below shoulder level, palms up. Let back settle into the floor. Focus on belly-breathing, stomach rising on inhale & fall on exhale.  Hold position up to 10 minutes. 

Sitting Knee-Pillow Squeezes

Time Frame: Do 4 sets of 10 repetitions. 

Why? This turns off compensating hip muscles for walking.  

How: Sit on edge of chair. Arch low back forward. Place pillow between knees. Pull shoulders back. Knees and feet line up with hips. Relax stomach muscles. Place pillow between knees, using inner thighs. Squeeze pillow for 2-second hold then release gently.  You may need to fold pillow for thickness. Keep feet parallel to each other and don’t let stomach or upper back participate. Do 4 sets of 10 reps. 

Sitting Floor

Time Frame: Relax in this position for at least 10 minutes, then switch sides.  

Why? This links shoulders, hips, knees and ankles.

How: Sit against wall with legs straight out in front. Squeeze shoulder blades together and hold.  Do not elevate shoulders. Tighten thighs. Point the feet toward belly button. Hold 4 minutes. 

 

Progressive Supine Groin

Time Frame: Relax in this position for at least 10 minutes, then switch sides.  

Why? This allows the leg to flex and extend, rather than rotate with side-to-side movements.

How: Lie on back, one leg bent 90 degrees resting on chair. Other leg extends straight and elevated on small stepladder, book stack, etc (get creative), high enough that the back and hips are flat on floor. Prop feet so toes point upward. Hold this position at each step for a minimum of 3 minutes. The idea is to progressively lower straight leg 5 inches at a time until it rests on floor.  As you lower the leg, relax your back on the floor. Don’t try to flatten your back. Let it happen naturally. Repeat on opposite side.  

Thigh Test: An alternative way to know when leg is relaxed. Contract thigh of straight leg to feel the strongest part of the contraction. Initially it will be near the knee. As the stretch continues,  The contraction will move up thigh. Don’t hold thigh in contraction; simply contract and release it when testing every few minutes. When you feel the contraction at the top of the thigh, it’s time to switch sides. 

Click Here To Download Exercises