29 comments on “The Knee Pain Guru on How To Break Down Knee Scar Tissue

  1. Hi, I am 16 weeks from a ruptured quad tendon operation. Would you suggest knee walking?
    How else can I strengthen my quad tendon?
    Thanks – Phil

  2. Had knee replacement 9 weeks ago, my knee measurement is Down to 12, keeps popping back up, to 23 or so. My insurance won’t pay for any more therapy.
    Dr. Said if I can’t get knee straight by 6/ 12 months, he can go in and manipulate it, breaking the
    Scar tissue!! Then I start all over, with therapy.
    What do you suggest?
    Thanks Brenda

  3. Hello. So I had knee surgery only my ACL LCL and meniscus. I’m 6 months post op and I have built up a great amount of scar tissue. I need ways yo break it down because physical therapy isn’t working. I go back to school in 2 months and really do not want to miss another semester to have surgery to take the scar tissue out.

    Please help me.

    • Hello Olivia!

      Thank you for reaching out to us. Have you tried The Comfort Zone Stretches yet? These are really good exercises to break up scar tissue and will help you create comfort in the knee joint (only the knee) by systematically working with the tiny movements in the knee that squeeze on the nerves the width of an eyelash letting you know you have knee pain. It’s a great place to start to get a feel for the program. I’ve provided the link below.


  4. I have a question I was in a race (cycling ) I hit my knee hard I just got my results from My MRI & have a scar tissue on my knee any suggestions I should do & how long til i get back on my bike:/

  5. I am 11 months out from a ruptured patellar tendon. Have nerve damage on side of knee/scar tissue. Suggest knee walk?

    • Tracey
      I’d need to know more about your knee. Most of the time the fastest was to get out of pain is through creating comfort in your knee first. Once we reduce the pain then we can begin to explore exercises or something more aggressive like walking on the knees.

  6. How frequently should this be performed and how long. With 90* or lest on my bend, it’s difficult for me to do this exercise. I have to get on all four. I’m 16 weeks past TKR. I assume it is the scar tissue hindering me from flexion.


    • Dave
      I don’t believe anyone including doctors or PT’s would be suggesting you do this “knee walk” after a TKR. Definitely consult with those you are working with before doing this exercise.

      In my experience, to get full flexion out of the knee you have to look beyond the scar tissue in the knee and also in the tension held in the hips and lower back. You’ll still be limited by the ROM in the knee to extent that the TKR will provide.


  7. I had a arthroscopic surgery in right knee for ACL reconstruction with patellar tendon graft on 24th August 2016. Now 1 month has gone. Pain is less. Walking with less support on crutches. But knee bending is maximum 40 degree after 7 days of physiotherapy. I thought scar tissue is developing on patella. Apart from this exercise can I use warm water therapy for loosening of scar tissue and muscle

  8. Hi! I have chronic pattelar tendinosis from 1 year and a half. Is it going to be more difficult to break scar tissue after all this time? Do i still have hope to break it now without operation?
    Thank you!

    • We may be asking the wrong questions. Are you dealing with more issues with knee pain or range of motion?

      Answers to these questions will allow me to get to the bottom of what you’re dealing with and finding you a solution…


      • I have pain under the knee and also on the top of it. Also a lot of times it is stiff and i have to squat and it will pop and i restore my range of motion. I got it from heavy squats to frequently if this helps.

        • Heavy squats put excess tension in the hips and lower back translating down into the rest of the leg and can create the issues you’re experiencing in your knee. Surgery most often creates more pain in the knee as the docs try to “create space” by removing scar tissue. Unfortunately, this is not where the problem lies. It’s the over all tension in the knee/hips/lower back/body that needs to be addressed to give you knee the space it requires so there’s no pain and freedom of movement in the knee.
          It’s a much bigger picture to have a long term solution for what you’re dealing with…

          • Thanks a lot!
            So basicly i should work on hip mobility and on releasing the tension upstream and downstream the knee.

    • Hip mobility is part of it however at the source of what needs to be addressed is a neurological pattern that is creating the knees. Working on hip mobility and stretching up/down stream can help but after mobility and stretching is done the neurological pattern still exists. Work on that for a bit and let me know how it goes…

  9. Hello. I’m glad to find a site like yours. I am 12 weeks out from bi lateral total knees. I know that each case is individual but it would be nice to know some normal parameters to see if I’m healing well or experiencing a deficit. I go to physical therapy 1-3 x a week and cannot fully extend my knees or flex them beyond 90 degrees. I walk with a cane and some independent gait. I wish I knew what was normal. Thank you

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