7 Day Knee Exercise That Takes 1-2 Minutes/Day

Here is a 7 Day Knee Exercise that takes 1-2 minutes a day to do for your knees…

Well…NOT exactly for your knees…

But it will bring a tremendous amount of insight to what you’re dealing with…

…and how just looking to get your knees out of pain may NOT ever get you out of pain…

Here’s how it goes…

Pick a time of day…

Any time of the day…

It just needs to be consistent…

Set an alarm if you like…

Just write down a few sentences around how your knees feel


About how you feel about your knee…

You’ll do this over the next week…

Just jot down how your knees are doing…

You don’t need to write a book!

Just a few sentences…

It should only take you a minute or two…

Here’s a few examples:

– Last night my knee woke me up and I couldn’t fall back to sleep for 3 hours. I finally fell back to sleep around 5:30 am and now I can’t straighten out my leg. Knee Pain around a 5 (out of 10) and it makes me feel depressed.

– My knee was fine until I went to physical therapy then the pain level shot up to around an 8 (out of 10). I’ve been limping for the past several hours and had to ice it and take Tylenol. I feel frustrated going to PT just makes my knee worse.

That’s your assignment…

You can leave your results in the comments below:

Looking forward to hearing your results!

Bill Parravano

(The Knee Pain Guru)

5 2 votes
Article Rating
Notify of
Oldest Most Voted
Inline Feedbacks
View all comments


Pollu Taylor

I had a knee replacement April 20, 2021 and it’s been one horrible nightmare. First I’m allergic to nickel and the surgeon knew it but put a prosthetic device in with nickel, I had a severe reaction and surgery again June 28, in hospital 5 days and was told it was a staph infection had PICC line in for 6 weeks on heavy antibiotics, the patella was replaced with plastic too. I’m now told to keep taking antibiotics again. My knee hurts had a patand numb. I know he won’t admit he did this when a non metal prosthetic could… Read more »

Janice Wood

My left knee is sore during the night, and I especially notice it if i need to get up during the night. Ironically it also sore AFTER I exercise, and im not trying to push myself too far like the P.T. people have suggested Knee feels slightly better the more that I move during my working day, opposed to sitting most of the day The knee pain hasnt really shifted, pain is localised to pretty much all around the knee cap, with the exception of deeper pain on the inside of the knee, and and the back of the knee… Read more »

Janice Wood

Hey Bill, yeah im trying to work smarter not harder, although it is an uphill battle. Honestly I would love to get better results faster, but at the moment, im not able to invest in the knee club right now, (although I do think I would get value from it) – mainly due to recently being involved in a car accident (not my fault) but the car was a write-off and im also in the middle of a new build – and as i live my myself money is very restricted. But im not saying never. I listen to your… Read more »

Anne Brown

My right knee wasn’t quite as bad whilst going downstairs/steps as I have been working on the inside of the knee doing modules 45 working on the scar tissue along with modules 8, 1 2 3 and 42 going from top to bottom of both my legs. I have also been doing 9 10 and 11.

Anne Brown

Having worked several times on my foot and ankle doing the modules my ankle now feels much better. I just need to get the same results with doing the modules for my right knee pain. I have been concentrating on doing modules 1 2 3 8 42 45 holding them for up to two minutes. The pain has got easier but it is still somewhat difficult getting down the stairs so to alleviate the pain I have resorted to coming down backwards with my right knee coming down first. If I do it with the left foot first I get… Read more »

Anne Brown

I am continuing to experience pain in the middle of the inside of my right knee.I am doing all the usual things, doing the modules, applying ice and alternating with my infrared lamp. Drinking lots of water and Gatorade. I am also taking arnica from the bottle of water and soaking my feet in Epsom Salts 3/4 nights per week.It is slightly better but there is still plenty of room for improvement. I continue to work on my toes, foot, ankle on my left foot along with my knee as my foot when I step off sometimes can be quite… Read more »

Anne Brown

I am still experiencing acute pain in my right knee when I go down my back door step and stairs so I have decided to come down backwards and the pain isn’t quite as bad. I am still doing the modules and applying magnesium oil, infrared lamp and ice pack and although it isn’t quite as bad as it was three days ago, it is still troubling me. I don’t know whether I am compensating using my left leg to relive the pain but I am now having problems with my left ankle with pain shooting across the top of… Read more »

Anne Brown

Before retiring I did 20 22 and 23 but during the night I had pain in both of my legs. I massaged them with Magnesium oil at 1-30 am and managed to get back to sleep. On waking I did modules 20 22 and 23. Whilst coming downstairs the pain was really acute around the middle of the inside of my right knee. Shortly afterwards I did modules 1 2 3 8 8a 42 and 45 and the pain eased and I carried on with breakfast . During the morning I had to go down the back door step to… Read more »

Anne Brown

I have been having night cramps for the past few nights and need to get up and apply Magnesium from my hips down to my ankles. The magnesium helps as I only need to do it just the once.

Anne Brown

I am very frustrated with both my knees but since my fall nearly six weeks ago I am having problems keeping the pain at bay. I have been concentrating on the modules to relieve the pain across both my knees, especially on the inside of each just below the patella. I don’t think that all of this very frosty weather is helping with my knee pain. I do modules 1 2 3 8 8a 42 45 and as soon as I rose from my chair I felt a pain in my left ankle so I sat down again and did… Read more »

Would love your thoughts, please comment.x
Scroll to Top