5 Movements EVERYONE Should Master for Pain-Free Knees

Ready for healthy and pain-free knees to last a lifetime? Learn (and then master) these simple mechanical movements to keep your knees in good alignment and avoid wear and tear that will eventually turn into pain.

If you're having knee pain right now, we have a few other videos to help you settle that pain and get you headed in the right direction for healing. Here, we're focusing on what you need to do after recovery, or if you were never seriously injured, to stay that way. If you don't have any knee pain but don't have much ankle range of motion, this is a good place to start, too.

First, Coach E covers what your knees actually need to keep themselves in good shape.

For the first exercise, you'll need a foam roller. It doesn't matter which one, but Coach E uses a 5" diameter one for this video.

You will want a yoga block (but a rolled-up towel or pair of pants work well, too) just in case your hamstrings tend to cramp in the second exercise. Coach E demonstrates the exercise with the cues here, but if you want to really understand the why and how of your VMO's importance, click the link to the quadriceps video below.

Finally, you can add some weight to the fifth exercise if you can do it well with body weight only.

Do this routine a few times a week or every other day, if you want to be organized about it. Keep it up for several weeks, and your knees will be on their way to a good baseline strength and range of motion, helping prevent injury in whatever you love to do.

If you liked this routine, tap those like, subscribe, and notify buttons. You'll be the first to know about what Coach E and/or Dr. B cook up each week to help us all move freely and without pain, for life.

IN THIS VIDEO

00:00 - Intro
00:44 - What do we need for pain-free knees?
04:20 - Exercise 1: Extended Knee Ankle Fl-Ex
06:40 - Exercise 2: Short Ham Hip Extension
09:42 - Exercise 3: Supine Tibial Rotation
11:58 - Exercise 4: Short & Skinny Foot / Metatarsal Pressure
14:55 - Exercise 5: Reverse Lunge
17:50 - Routine summary
18:30 - Next steps

RESOURCES AND LINKS MENTIONED

4 Quadriceps (VMO) Strengthening Exercises for Painful Knees:    • 4 Quadriceps (VMO) Strengthening Exer...  

How To Wake Up Your DEAD Feet (3 Exercises for Arch Strengthening):    • How to Wake Up Your DEAD Feet (3 Exer...  

Knee Pain Solution: https://www.precisionmovement.coach/k... - our improved course is based on peer-reviewed research and designed to get you moving freely ASAP. Proven to decrease pain, improve activity participation, and build resilience, all in an at-home 20-minute routine.

ROM Coach app (free!):​ https://www.precisionmovement.coach/r... - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)

Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.