Knee Joint Pain Relief

Sharing helps others...

You can provide your own knee joint pain relief, in most cases. And the results can often be accomplished quite rapidly. Most of the time you just need someone to show you exactly what to do.

Thousands of other people have already benefited from these videos, so please do go ahead and give them a try.

Just follow along with the videos below, take your time, and you'll most likely be pleasantly surprised that you can fix your knee pain all by yourself.

The 3 videos for Knee Joint Pain Relief are below on this page.
Go directly to any video on this page by clicking these links:
Intro,  Video 1,  Video 2,  Video 3 .





Pain Relief Success Story, From Mark:

"Wow...Followed your instructions on knee joint pain, and have been having great results.  I play about 5-6 hours of tennis every day, so I was really worried about my increasing knee joint pain...Thanks so much for the help.  Will pass along to my other tennis buddies!" Mark, United States

You can do it!


This short introductory video is a great place to start. It will give you a good overview of how to get the most out of this website and help you get the best possible results from the videos below.
Click directly to any pain relief video on this page:
Intro,  Video 1,  Video 2,  Video 3 .

*Please Watch This Short Video First. Thanks.

Please visit the techniques page now, if you haven't already. The techniques are extremely simple, but being familiar with them will vastly improve the effectiveness of what we do below.

On the homepage I describe…in detail…the 3 Simple Steps and the 4 Basic Facts about your body that make it possible for you to provide your own joint pain relief. It's good to know why what you're about to do actually works, but it's not required, so I'll leave that decision to you. There's a 95% chance that you......like thousands upon thousands of others.....can provide your own knee joint pain relief, so let's get to it.


Detailed Instructions For
Knee Joint Pain Relief

Important - FEEL FREE TO ONLY WATCH THE VIDEOS AND FOLLOW ALONG WITH WHAT I DEMONSTRATE. The text is there to support the videos if you need more clarification.

Also, in the future you may only need to do one or two techniques to get instant knee joint pain relief, but you've got to go through the whole sequence to find your individual pain treatment. Pay attention to which of these specific techniques works best to relieve your knee joint pain.

Lastly, if you have ONLY pain in the back of your knee, you may want to try the Pain In Back Of Knee - A Quick Fix page (click here). But if it doesn't do the trick, remember to come back here!



Click directly to any pain relief video on this page:
Intro,  Video 1,  Video 2,  Video 3 .

Step 1 - End Muscle Attachment Inflammation



Your knee joint pain relief may occur instantly from doing Step 1……which would be great……but it's important to continue through all the steps, since Step 1 may not be the sole cause of your issue.

Here's what we're going to do:

A. Front And Side of Knee Joint Pain Release -

This technique is great for individuals with pain on the front, and/or side of their knee, either lateral or medial. Technique B. that follows is primarily for pain the the back of the knee.

We are going to use the hand-on-hand technique to release the belly of the muscle that may be pulling on its tendon and causing your knee joint pain.

Sit in a chair or on a stool. Take your fingertips from your dominant hand and place it on your leg, six to eight inches above the spot on your knee that hurts.
This means……
If the knee joint pain is on the outer edge of your knee then you put your fingertips six to eight inches above that spot on the outer side of your leg.
If the knee joint pain is on the front of your knee then you put your fingertips six to eight inches above you kneecap on your thigh.
If your knee joint pain is on the inner edge of your knee then put your finger tips six to eight inches above that on your inner thigh.

Press with your fingertips into the tissue and notice any tender spots. From your original spot press around in this area 3 inches to the side each way and down to your knee. Notice any tender spots in that entire six inch wide and eight inch long area.
Now curve your fingers on your hand a little bit, and take the palm of your other hand and place it over the fingers already on your leg. We call this the "hand-on-hand" technique - it allows you to apply pressure without tiring out your hands. You will simply press on the tissue with your fingertips, and press on your finger tips with the palm of your other hand. It's amazing how much easier it is to work on yourself using the "hand on hand" technique.
Use your fingertips to press any tender spots you have located.
Now add in the press-pull-release technique. Press-pull-and-release......press-pull-and-release (press and pull for about 1 full second and then release) continuously with your finger tips using the "hand-on-hand" method into the tender spots until they become less tender.

You can also mix in some of the press-hold-move technique if it's possible for you to perform it.

If you're so inclined you can work higher up on your leg as well, but most often you'll get relief from working on the lower half of your thigh and sides of legs.

Notice how much knee joint pain relief this one technique provides. I've had clients who've seen many well-intended experts with no knee pain relief to show for it……then they do this simple technique and their knee pain is suddenly gone.

B. Back of Knee Pain Release -

There are two muscles in the back of your knee that tend to cause knee joint pain. They are your popliteus muscle and your plantaris muscle, and when they are tight they will pull your knee joint out of alignment and cause knee joint pain.
Sit in a low chair, stool, or bench and put your foot flat on the floor.
Lean over your leg a bit, and take both of your thumbs and gently press them into the back of your knee and notice any tender areas.
Take your time and gently do the press-pull-release technique. Press, pull and release...... press, pull and release into any tender spots you find back there.

You can also mix in some of the press-hold-move technique if it's possible for you to perform it by bending and straightening your leg.

Usually, the tension in these muscles will release with a bit of patience. If one spot is stubborn find another tender spot above, below or to the side in the back of your knee and press and release on that for a while, then return to the previous spot and you'll find that it's easier to release.
Do this for the entire back of knee area……gently and patiently…..and you may find your knee joint pain relief was at your fingertips all along.

As with Step A, notice how much knee joint pain relief this one technique provides. This too is a very simple knee pain treatment that can sometimes provide instant relief.



Click directly to any pain relief video on this page:
Intro,  Video 1,  Video 2,  Video 3 .

Step 2 - Stop Nerve Pathway Irritation



The nerves that innervate and govern your knee area originate in the sections of your spinal column that make up your lower back and hips. We want to make sure those nerves aren't being yanked on along the way, since that alone could cause knee joint pain. You did some of this work already in Step 1, so all that's left is three simple stretches.

Here's what we're going to do.

A. Reclined Hip Stretch -

This will be demonstrated best in the video I'll be making, but until that's made……

Lie on your back, with your knees bent and your feet flat on the floor. Cross one leg over the other so your ankle is resting on the knee of the other leg. Now, with one hand grabbing the ankle that is resting on your knee and your other hand grabbing the knee of that same leg, pull that leg toward your chest.

You will feel this pull on all the muscles in your buttocks. Pull on your leg, then let go a bit, pull again, relax a bit, and you'll feel the muscles stretch a bit each time you do this. Do this for a minute or so. Do the same thing on the other side. Then go back to the first side. Alternate sides a few times and you'll notice improvement as you return again to either side and stretch it.

Notice how much knee joint pain relief this one technique provides for future reference.

B. Seated Hip Stretch -

Sit on the floor with one leg bent at a 90 degree angle in front of you, and the other leg at a 90 degree angle behind you. Lean forward over your front shin and notice that you'll feel a stretch deep in your buttocks. You do NOT want to feel this stretch in your knee, so if you do feel it in your knee then move your foot higher or lower so you do not feel it in your knee.
Lean over your knee, then shin, then ankle and notice the different areas you feel being stretched. Most likely you'll feel the deepest stretch when you lean over you ankle. Do this stretch on one side for a minute or so, then switch to the other side. Do three sets, at least, before moving on.

Notice how much knee joint pain relief this one technique provides for future reference.

C. Hamstring Stretch -

Your hamstrings are the muscles on the back of your legs from the top of the back of your knees to the bottom of your buttocks. I'm going to show you a basic hamstring stretch with one important trick that makes all the difference.
While keeping your legs straight,
stand with your feet shoulder width apart
with your weight in the balls of your feet (that means in the front of your foot and not in your heals, but not in your toes either)
bend forward like you where trying to touch the floor with your fingertips,
go as far as you can with just your bodyweight pushing you down
When you reach the point where your body won't naturally go any further you should feel a bit of tension in your hamstrings. NOW THE TRICK: Once you reach the point of bending over with only your bodyweight
FLEX YOUR THIGH MUSCLES (quadriceps)- the muscles that straighten your legs
While at the same pressing as hard as you can to reach the floor with your fingertips.
Keep your legs straight while you do this and don't cheat!
You should feel this all the way from your calf muscles up to your butt when done properly. Press for a count of 5 to 10 seconds for each rep, do 3 sets of 3 reps.

Notice how much knee joint pain relief this one technique provides for future reference.

Note: You cannot do these stretches too often. They could be your secret knee pain treatment if you did them many times a day, everyday. If you did these every day, especially if you sit at a desk all day, it would be wonderful for your knee joint pain, lower back pain, calf and achilles pain. These are great stretches for many of your body's aches and pains.



Click directly to any pain relief video on this page:
Intro,  Video 1,  Video 2,  Video 3 .

Step 3 - Restore Joint Muscle Balance



All the muscles that attach to your knee joint from above, below, in front and back, and on both sides need to be properly balanced with each other in order for your knee joint to work properly.

Here's what we're going to do:

A. Outer Shin Muscle Release -

Lie on your back bring your knee to your chest and hold it in position with both hands. The top outer half of your shin is a muscle called your tibialis anterior……the inner half is your shin bone. We're going to release this muscle so it doesn't pull on your knee joint.

Place your fingertips on the muscle just below your knee joint and use the hand-on-hand technique to do the press-pull-release technique.

"Press, pull and release" the tissue continuously, while you flex your foot up and down. You'll feel the muscle move under your fingertips as you move your foot. Do this on any tender spots from your knee to your ankle on this muscle. Pay special attention to the area at the top of this muscle closest to your knee, which quite often needs to be released.

You can also move your foot up and down and mix in some of the press-hold-move technique if it's possible for you to perform it.

Repeat the process at least one more time before moving on. Take your time and feel free to take breaks if necessary.

Notice how much knee joint pain relief this one technique provides for future reference.

B. Outer Thigh Muscle Release -

Sit in a chair or on a stool. Take the tips of your fingers on your dominant hand and put them on the top outer third of the top of your thigh (vastus lateralis muscle).

Begin with the hand-on-hand technique. Curve your fingers on your hand a little bit, and take the palm of your other hand and place it over the fingers already on your leg. We call this the "hand-on-hand" technique - it allows you to apply pressure without tiring out your hands. You will simply press on the tissue with your finger tips, and press on your finger tips with the palm of your other hand. It's amazing how much easier it is to work on yourself using the "hand-on-hand" technique.
Use your fingertips to press along the entire length of the top outer third of your quadriceps on all the soft tissue (from your knee to your hip bones) and notice any tender spots.
Now add the press-pull-release technique. Press-pull-and-release, press-pull-and-release (press and pull for about 1 full second and then release) continuously with your finger tips using the "hand-on-hand" method into the tender spots until they become less tender.

You can also straighteni and bend your leg and mix in some of the press-hold-move technique if it's possible for you to perform it .

Notice how much knee joint pain relief this one technique provides for future reference.

C. Side of Leg Release -

Now do the exact same "hand-on-hand" technique as in Step 3A and 3B (just above) except on the very side of your leg (iliotibial band). You can also try lying on your side while you do this with the side you are working on facing the ceiling.
From your knee to your hip bone, all the way up the side of your leg notice any tender spots. Do the "press, pull, release" technique on any tender spots. Repeat that a number of times on each tender spot as you move up your leg. Important - You may notice at the very top to the side of your leg, there is a small muscle (tensor fasciae latae). Pay extra attention to this muscle, and do a few extra rounds of "press, pull, release" on it before moving on. If it's really stubborn, you can lie on a tennis ball to get more release from this muscle by doing the tennis-ball-press technique along with the press-hold-move technique.

Notice how much knee joint pain relief this one technique provides for future reference.

D. Inner Thigh Release

Your inner thigh muscles (adductors) attach to the bones on the medial side of your knee joint. Freeing these muscles helps balance the knee joint.

Sit in a chair and cross your leg with the knee pain over your other leg so your ankle is resting on your thigh. Press with your fingertips into the tissue of your inner thigh and notice any tender spots, especially in the lower half of your inner thigh.

Now with both of your thumbs OR using the hand-on-hand technique do the press-pull-release technique on any tender spots.

If you encounter a particularly stubborn spot, feel free work on another spot for a little while and then return to the stubborn spot again. Take your time and be persistent and the tissue will let go.

Notice how much knee joint pain relief this one technique provides for future reference.

E. Inner Thigh Stretch -

Your inner thigh muscles (adductors) attach to the bones on the medial side of your knee joint. Freeing these muscles helps balance the knee joint.

Sit on the floor with your legs are far apart as possible, with your toes pointed toward the ceiling. Position yourself in front of the leg of a couch, large table, or anything you can reach forward and grab with your hands.
Grab the object in front of you and slowly pull your upper body forward. You should feel the stretch in your inner thighs. Hold for 10 to 20 seconds and then release. Do one set of three.
Repeat this three more times.
If your knee joint pain is on the medial side (the side closest to your other knee) then do this stretch until you notice substantial change in your flexibility. You can't do this stretch too much as long as you take your time and go slowly.

Notice how much knee joint pain relief this one technique provides for future reference.

F. Calf Stretch (do this stretch slowly) -

Stand on the edge of a stair with the weight in the ball of your foot.
Slowly , gently let your heel drop below the level of the ball of your foot until you feel a stretch in your calf muscle. Slowly ad more of your bodyweight to the stretch until your heel is as far down as you are comfortable going. Do NOT bounce, go slowly.
Now raise your ankle slowly back up to level with the ball of your foot, and then slowly lower it again. Do this and notice how each time your calf lets go a bit more. Important - This is NOT a calf raise, DO NOT raise your heel any higher than the level of the ball of your foot. Repeat this stretch slowly and gently until you notice a substantial improvement in your calf tension. Feel free to do alternate sets with your other calf as it's probably tight as well, and will give your first calf a bit of a break.

Notice how much knee joint pain relief this one technique provides for future reference.

Self-Assessment Of
Knee Joint Pain Relief

Is your knee joint pain completely gone? Partially gone?
Which techniques gave you the most knee joint pain relief?
Did Step 1, Step 2, or Step 3 work best?
Was there one specific knee joint pain treatment that instantly relieved your knee pain? Remember what worked best for you, so you can do that first next time you need it.

Are you still experiencing some knee joint pain?
Which muscles are still tender (that means they are too tight!) and could use some more work?
Go back and repeat those techniques that seem to need a few more rounds. You may be pleasantly surprised at the results you get now that you've released other muscles that may prevented them letting go on the first attempt.

Investigate a bit and you'll eventually find which techniques work best for you to provide the best knee joint pain relief. Then you'll be able to fix yourself whenever you desire because you'll have your own personalized knee pain treatment……literally at your fingertips!


Return from this Knee Joint Pain Relief page to the
Do-It-Yourself Joint Pain Relief Homepage

Additional Knee Pain Pages:
Pain In Back Of Knee - A Quick Fix - for those whose knee pain is exclusively in the back of their knee.
Exercises For Chondromalacia Patella Knee Pain - 4 Videos show you how to eliminate your chondromalacia patellae today.




Help Others To Find
This Free Pain Relief Website
By Clicking On Your Favorite Icon Below:

Sharing helps others...


You Are Also Cordially Invited To:
Add Gary Crowley to your Google Plus Circles -
Google+ (click here)



Copyright © 2011 - 2013 Do-It-Yourself-Joint-Pain-Relief.com

Powered By SBI!