3 Exercises for Knee Pain Relief (Simple. Effective.)

Summary by Krater

Eric Wong demonstrates three simple exercises for knee pain relief, including active self-myofascial release around the patella, tibial rotations, and a hip bridge with push and pull.

From the video

Answers: What are simple exercises for knee pain relief?

• knee pain relief exercises
• active self-myofascial release
• tibial rotations
• hip bridge with push and pull
• lower limb control

Exercises

• Active Self-Myofascial Release Around the Patella · yoga mat · 1 to 2 minutes per side
• Tibial Rotations · yoga mat · 4 to 5 different angles, 5 reps in either direction per angle
• Hip Bridge with Push and Pull · yoga mat · 3 to 6 repetitions, 5 seconds push / 5 seconds pull

What it concludes

• Active self-myofascial release around the patella helps break down scar tissue and adhesions affecting patellar movement.
• Tibial rotations activate muscles contributing to tibia rotation, preventing excessive stress on the knee.
• Hip bridge with push and pull engages both the quadriceps and hamstring groups in a closed-chain fashion.
• Alternating hot and cold showers on the knees for 3 minutes per knee provides pain relief, decreases inflammation, and facilitates blood flow.