How To Stop Front Knee Pain With Calf Stretch

(0:00) This is a great easy and exercise to do
(0:04) to help remove pain from your knee when you have pain in the front
(0:07) side of your knee. This may also work for pain on the inside and the outside
(0:12) of the knee, but more in the front region of the knee as opposed to the rear.
(0:17) Now, one of the number one things I see when people come to my office
(0:21) is knee pain. They come in for knee pain – I’ve had surgery or I haven’t had surgery or
(0:25) whatever is going on,
(0:26) but I’ve got knee pain and it’s in the front of the knee. This is the most common one I see
(0:30) and inevitably the calves are extremely tight
(0:34) either from exercise or complete lack of
(0:37) activity or whatever it is, they’re extremely tight.
(0:41) Often, there’s limited ankle flexibility.
(0:44) So it’s a very quick and easy exercise for you to do.
(0:48) I’ve got a wall right behind me here. I’m going to use it.
(0:51) Use a wall. You want a hard surface. This is a very thin carpet.
(0:55) You can use a thin carpet, you can use a yoga mat on cement or wood.
(0:59) A wood floor is great, bare feet is best.
(1:03) I’ve got Vibram Five Fingers on – they’re kind of like bare feet –
(1:06) and I’m using those today.
(1:09) Socks, not so much. You want to have your feet be able to spread.
(1:13) So I take my rear foot, I’m going to shove my heel
(1:16) into the crevice where the floor meets the wall. I’m going to look back to make sure
(1:20) that my rear foot is completely facing forward
(1:23) and that’s not angled out to the side. Now the front foot I’m going to step out
(1:27) a comfortable distance and if I’m losing my balance this waykneepain
(1:31) I’m going to move my feet apart this way to give me more stability,
(1:34) keeping them facing straightforward. Hands on my hips.
(1:38) Then I’m simply going to bend the front leg, completely straighten the back leg,
(1:42) shove my heel into that crevice at the floor and the wall.
(1:45) My heel wants to lift, my knee wants to bend – this one, this is the injured
(1:49) leg right now. Shove that heel into the wall, straighten the leg.
(1:54) The crevice at the bottom of the buttock, it’s deep.
(1:58) It wants to pop out – do not let it.
(2:01) This is how you will stretch your calf. The front foot –
(2:05) my weight rests just in front of the heel, not on the front of the foot.
(2:10) Initially you’ll stand on the pad of your foot – do not.
(2:13) Move the weight back to just in the rear portion
(2:17) your medial arch, just in front of the heel. Straighten out your leg,
(2:21) lower your body down as you bend this knee. Now if this knee gets too far forward
(2:26) and it’s in front of my toes, I’m going to step my foot
(2:29) forward a little bit. Straight out your leg, bend the front knee,
(2:32) hips stay square, body stays erect not forward – erect.
(2:36) That will increase the stretch in a calf here. Then I’ll
(2:39) go ahead and balance out. Now if this is the injured knee
(2:43) or the knee with pain and
(2:47) it hurts to bend this knee as I going into this exercise here
(2:51) for the other side – you always balance it out and do both sides – then I’m going to straighten it,
(2:56) I’m just going to step farther, farther forward and probably a little more out the sides
(3:01) so I’ll need some more stability here.
(3:02) Impassively stretch this rear leg, shoving that heel down into the floor,
(3:06) straight your leg – the quad, here, is engaged 110 percent, it’s completely hard.
(3:11) Hips want to do this, do not let them. Bring them square and then step out of it.
(3:17) It’s a great way to increase your ankle flexibility and the flexibility of your calf,
(3:24) the elasticity of your calf, and remove some of that knee pain.
(3:27) Give it a try.


  1. Carlos on April 1, 2015 at 9:35 am

    Great video!!! How many times a day and for how long should I do the stretches, 5 secs each side perhaps?

    Thank you.

    • admin on April 2, 2015 at 11:01 am

      Hi Carlos,
      thanks for watching- glad you like the video! To get maximum effect, you will want to do at lease 4x each side- 30sec to 1min. I’d call that a set. You may do this at different times during the day if you like- fitting in a rep when you can. There is no hard and fast rule to this but initially, you will improve more quickly the more you do this. Give yourself time in the pose to work through the different areas that are going to fight you- your ankles may be tight and your heel may not stay on the ground- you will need to figure out how to get it down- that takes time. Your rear leg quad may not stay engaged- that is another common issue, your hips may not be square, your body may not be vertical and instead may be canted forward or bent. Depending on your situation- you may have a variety of things to work through. Approach this with patience and perseverance- your body WILL change- at its own pace. Honor your body and it will do amazing things for you.

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