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Heres a really easy exercise that can give knee pain relief within seconds. What Im going to do is take a hand drying towel, roll it up, place it right behind my painful knee. Grab right in front of the shin and then pull and slide your heel towards your bottom as much as you can. You want to go to a point where it is a comfortable stretch, but not causing pain. If you feel pain, back off slightly and then hold this for 20 to 30 seconds. From there, release it and then repeat this one three to five times. With each repetition, challenge yourself to stretch into it just a little bit more. You can take this one to the next level by changing the placement of your foot, so take it out and then repeat. Youre going to notice that it opens up the knee just a little bit differently. So experiment with going out, go all the way in. If any of those positions offer more relief, at that point throw more repetitions in.
