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  • Writer's pictureCoach Matt Pippin

Relieve Knee Pain With This Exercise

Raise your hand if you’ve got creaky, crunchy, painful knees.

If you love to run, lift, or play any sports, you better be taking care of your knees otherwise, those days of being active will be short-lived.

Today I’m going to show you a crazy simple, but effective exercise for knee pain that will add some WD-40 to those bad boys.

Trust me when I say, you do NOT want to miss this.


So let’s talk knee pain. There’s any number of issues you might be dealing with like pain on the top, bottom or sides of the knee, or maybe you feel pain or discomfort on the inside of the joint.

And there could be a million reasons why you’re experiencing pain. The most common culprits I see are poor ankle and hip mobility, lack of quad/hamstring strength, or poor running mechanics.

Without doing an assessment I can’t help you pinpoint the exact cause but I can tell you that regardless of the issue or cause, today’s exercise for knee pain will be crucial for you. I like to think of it as the top of the food chain for dealing with knee issues.


What we’re going to do today is work on restoring rotation to your knees. Yep, you heard me right, we’re getting your knees to rotate.

Most people think the knee only flexes and extends, however, there’s a big bone called the tibia, and it needs to be able to rotate. Getting this guy to rotate is in my opinion, the most important step to relieve knee pain.

Unfortunately, this rotation takes a little time to get used to, but today’s exercise, which is a sneak peek from my Kinstretch Online program, is a great way to introduce this concept.

At first the motion will feel super awkward, but once you get the hang of it, you won’t be able to live without it.

No equipment is needed so let’s get after it.


If you want even mo re mobility goodness, check out my 3 must have mobility moves in the link below. It includes a hip exercise that is my all time favorite and I know you’ll love it too. It’s completely free, so check it out.




Matt is a Strength and Mobility Coach with over 15 years experience in his field and has coached over a thousand professional, collegiate and everyday athletes with the goal to help them move, feel and perform at their highest level. He's incredibly passionate about bringing simple and effective online mobility training programs to everyone who wants to take control of their self care and make lasting change. CLICK HERE to learn more.


  • NSCA Certified Strength and Conditioning Specialist

  • Level 3: Fascial Stretch Specialist

  • Level 1: Institute of Motion Health Coach

  • Certified FRC Mobility Specialist (FRCms)

  • Level 1 Kinstretch Instructor

  • Weck Method Qualified


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