Knee Pain Relief In Just Two Minutes

It’s not “two minutes and fixed forever”, but it is “two minutes for relief, and repeat daily”.

Dr. Jason Won shows us how:

You will need a towel

Now, with your towel at the ready…

• Quad ladders: this one’s a towel-supported quad-activation drill to improve your knee extension. Sit with a towel under your knee, bend the opposite leg, and place your hands behind you. Pull your toes towards your nose, press your knee into the towel, and lift your heel while gradually increasing, then decreasing, your contraction effort. This restores activation through your quadriceps to ease knee discomfort.
• Knee flexion mobilization: this one’s a towel-assisted hinge movement to improve your knee bending. Kneel and pack a towel firmly into the back of your knee, then lean forwards so it stays in place hands-free. Guide your knee forwards over your toes so the towel gently gaps the joint, improving comfort and bending range for daily tasks like going downstairs or squatting.

For more on all of this plus visual demonstrations, enjoy:

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Want to learn more?

For a much deeper understanding of treating knee pain, here’s a great book that we reviewed a little while back:

Treat Your Own Knee – by Robin McKenzie ← he’s a physiotherapist and not a doctor, but with 40 years of practice to his name and 33 letters after his name (CNZM OBE FCSP (Hon) FNZSP (Hon) Dip MDT Dip MT), he seems to know his stuff. His work is very well-respected, and almost any English-speaking physiotherapist will have read his books.

Take care!