3 Knee Pain Relief Exercises You Should Be Doing
Key insights: a quick overview
- These three techniques target different factors that may influence knee symptoms.
- Compression flossing: Strong temporary elastic compression combined with movement may help improve knee congestion, mobility, and pain.
- Quadriceps and hip flexor stretching: Improving comfortable movement through the front of the thigh and hip may help improve knee mechanics by feeding slack down to the knee from above.
- Banded ankle mobility: Reduced ankle dorsiflexion can influence how the knee moves from underneath.
- Look beyond the knee: Hip strength, pelvic control, foot and ankle movement, and changes in activity load can all be relevant when working out why a knee is sore.
3 Techniques for Knee Pain: Compression Flossing, Quad Stretching and Ankle Mobility
Struggling with knee stiffness, swelling or pain during everyday activities? In my clinical experience, it's worth looking beyond the knee itself and considering the surrounding structures, movement patterns and loads that may be contributing to the problem.
In this video, I demonstrate three practical techniques I use in a broader approach to knee rehabilitation: compression flossing, quadriceps and hip flexor stretching, and banded ankle mobility. They are not a complete rehabilitation program, but they can be useful tools when matched to the person and their presentation.
On this page
Compression Flossing for Knee Congestion
Why I use it
Compression flossing or "Voodoo Floss" combines strong temporary elastic compression with movement. It can be a fantastic way to decongest and moblise a sore knee, while also helping with pain relief. Most people find it's effect immediate. Just know that its a symptomatic treatment not a cure.
How to try it
- Apply the band: If using a purpose-designed floss band, wrap it tightly around the knee with a comfortable pressure that does not cause numbness, tingling, colour change or increased pain.
- Move gently: Gently take the knee through its full available range by walking or performing shallow squats for approximately 3 minutes - making sure to pay attention to how it feels.
- Remove and reassess: Take the band off and check how the knee now feels and moves. Ideally it should feel any combination of looser, less congested, less painful, or less dysfunctional.
Clinical perspective: I see this as a potential short-term tool to make movement more comfortable, where appropriate. If it helps, the next step is to use that opportunity to work on the factors relevant to the person's knee problem, such as strength, movement tolerance and activity load.
Important: Avoid tight compression if you have impaired circulation or sensation, a history of blood clots, or another condition that makes compression unsuitable unless a qualified clinician has advised you. Do not use a floss band over an acutely injured or significantly swollen knee without appropriate assessment.
Quadriceps and Hip Flexor Stretching
Why the front of the thigh and hip matter
The quadriceps cross the knee, while some of the muscles at the front of the hip also influence how the knee functions from above.
Stretching may not be a universal fix for knee pain, as flexibility is only one piece of the puzzle, but I'd highly recommend looking for ways to feed slack into the knee from above like the ones below.
Basic Standing Quadriceps Stretch
- Hold a stable support for balance.
- Bend the knee and bring your heel towards your buttock.
- Keep the knees relatively close and avoid arching your lower back excessively.
- Stop when you feel a comfortable stretch through the front of the thigh.
Advanced Couch Stretch
- Kneel with the back knee supported near a wall or sturdy couch.
- Position the back shin against the support and place the other foot forward.
- Gradually bring your torso upright as tolerated.
- Gently bring the pelvis underneath you without forcing your lower back into an arch.
- Aim for a comfortable stretch through the front of the back hip or thigh.
My advice: More intensity is not necessarily better. Start with a position you can control and breathe comfortably in. If a stretch provokes sharp knee pain, pinching at the front of the hip or increasing symptoms, ease out of it and find a more comfortable version.
Banded Ankle Mobility for Knee Movement
How ankle mobility can influence the knee
Like hip and thigh restrictions above the knee, a lack of ankle dorsiflexion belwo the knee can also impact knee function from underneath.
This is why I often assess ankle mobility - particularly the ankle joint capsule - when someone presents with knee pain. It's easily overlooked when pain is constantly directing your focus toward the knee.
How to perform banded ankle mobilisation
- Secure the band: Attach a resistance band to a stable anchor close to floor level.
- Position it: Place the band across the front of the ankle joint, with the band pulling backwards as you face the anchor.
- Move forward: Step into a split stance and gently move the knee forwards over the foot while keeping the heel on the ground.
- Repeat comfortably: Use controlled repetitions or gentle pulses without forcing the joint or creating pain.
Form checks
- Keep the heel grounded where possible.
- Allow the knee to travel in the direction of the toes, without allowing the knee to travel inside the line of the big toe.
- Avoid turning the foot excessively outwards to gain more movement.
- Use a comfortable range rather than forcing the knee forwards.
When should knee pain be assessed?
Seek medical assessment if you have significant swelling after an injury, cannot bear weight, have a locked knee, experience repeated giving way, or develop a hot, red knee with fever. These symptoms may require prompt assessment.
If pain is persistent, worsening or interfering with everyday activities, a physiotherapist or doctor can help identify the likely contributors and determine which exercises are appropriate.
If you found this guide useful, please consider subscribing to the Your Wellness Nerd YouTube channel for more practical physiotherapy insights on pain, movement and injury rehabilitation.
- Grant
Frequently Asked Questions
How often should I do these knee exercises?
It depends on your symptoms, the reason for your knee pain and how you respond. Gentle mobility work and stretching may be suitable more regularly if comfortable. Compression flossing is best treated as an occasional, short-term tool rather than something you need to do routinely. Stop if symptoms worsen, and seek advice if you are unsure whether a technique is appropriate.
Can I use these techniques if I have knee arthritis?
Some people with knee osteoarthritis may find gentle mobility exercises or stretching helpful, but the right approach depends on their symptoms and movement tolerance. Compression flossing is not suitable for everyone, particularly where circulation, sensation or significant swelling is a concern. If you have diagnosed arthritis, an individualised exercise plan from a qualified clinician is a sensible starting point.
Why can ankle mobility matter when I have knee pain?
The ankle and knee work together during weight-bearing activities. Limited ankle dorsiflexion can influence how the shin moves forwards and how someone performs tasks such as squatting or lunging. Improving ankle mobility may be useful when a restriction is relevant to the person's movement, but it will not resolve every cause of knee pain.
Does tightness in the quadriceps or hip flexors cause knee pain?
Not necessarily. Restriction or sensitivity through the front of the thigh and hip may be one factor worth assessing, but knee pain can have many contributors. A stretch may be useful if it improves a relevant movement or symptom, rather than simply because a muscle feels tight.
Should I focus on my knee or the surrounding joints?
Both may matter. The knee itself needs appropriate assessment, while hip function, ankle mobility, foot mechanics and activity load may also be relevant. The goal is to identify which factors fit your particular presentation, rather than assuming the problem must come from the knee or from somewhere else.
A key takeaway from this article
When assessing knee pain, it can be useful to look beyond the knee itself. Quadriceps and hip mobility, ankle movement, hip function and activity load may all be relevant, depending on the individual.
Living With Persistent Knee Pain?
If your pain has lasted longer than expected, feels disproportionate to activity, or hasn't responded to standard treatment, you may benefit from a broader approach. Learn more about our knee pain physiotherapy services in Port Macquarie.
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