Knee Pain Causes and Exercises (Video)

Knee pain causes and exercises make more sense once the knee is understood as a weight-transfer joint rather than simply a weight-bearing one. It sits between the hip and the foot and absorbs whatever those two fail to control, which is why programs aimed only at the knee frequently fall short.

In this video, Yama Zafer, D.C., explains how the lower back, pelvis, hip, ankle and foot each alter what the knee handles during walking and stairs, and demonstrates wall squats and strengthening that can be started at home.

For more information about knee pain causes and exercises, contact the Bukit Damansara (KL) main center: WhatsApp+60 17 269 1873 Call+603 2093 1000

Knee Pain Causes and Exercises: Key Takeaways

PointWhat to know

A weight-transfer joint

The knee carries weight and also passes force between the lower back, pelvis and hip above it and the ankle and foot below it.

Shock absorbers

The cartilage covering the bone ends and the two C-shaped menisci between the thigh bone and the shin bone absorb the load that passes through the knee.

Uneven loading

When alignment changes, through ligament weakness or tightness or a worn meniscus, weight passes unevenly and the cartilage can crack and wear.

Imaging

A weight-bearing X-ray, taken standing, shows alignment; an MRI shows the cartilage and the menisci, including wear and tears.

No pain, more gain

Knee care and knee exercises should never be painful; an exercise that hurts is a sign that it does not yet suit the knee.

Wall squats

Done against a wall with the knee never passing the toes, held for about 15 seconds, and lowered toward 90 degrees only as strength builds.

Both sides

Exercise both knees, and balance the work: quadriceps with hamstrings, and inner thigh with outer thigh.

Knee Pain Causes and Exercises: Page Guide & Key Sections

Quick Answer: Why Knee Pain May Keep Coming Back

Knee pain may keep returning when the knee receives uneven pressure from the lower back, pelvis, hips, ankles, or feet. The knee works as a weight-transfer joint, so changes above or below the knee can affect cartilage, meniscus, ligaments, and muscle control. The video above explains how knee pain causes and exercises should be understood together before a strengthening program or a care plan is chosen.

Key Moments in This Knee Pain Causes and Exercises Video

Use these timestamps to follow the video from start to finish:

  • 00:00 Knee Pain Causes: Why Knee Problems Happen During Walking, Stairs, or Turning in Bed
  • 00:40 Knee Pain and Weight Transfer: How the Hip, Pelvis, Ankle, and Foot Affect the Knee
  • 01:52 Knee Cartilage and Meniscus: Why Shock Absorption Matters
  • 03:05 Knee Degeneration and Alignment: How Uneven Loading Affects the Joint
  • 04:47 Knee Stiffness and Uneven Weight Bearing: Signs That Movement Has Changed
  • 05:40 Knee X-Ray vs MRI: When Alignment, Cartilage, or Meniscus Imaging May Be Needed
  • 06:45 Conservative Knee Care: Why Assessment Should Guide the Next Step
  • 07:55 Knee Warm-Up Exercises: Simple Ankle and Foot Movements Before Strengthening
  • 08:58 Knee Range of Motion and Tubing Exercises for Hip and Thigh Control
  • 10:12 Wall Squats for Knee Pain: Correct Form and Safer Knee Position
  • 11:49 Inner and Outer Thigh Exercises for Knee, Hip, and Lower-Back Control
  • 14:09 Knee Strengthening With Gym Machines: Bike, Elliptical, and Circuit Options
  • 15:40 Quadriceps and Hamstring Exercises: Why Both Sides Matter
  • 16:51 Leg Press, Adductor, and Abductor Machine Tips for Knee Strengthening

Arranging a Knee Assessment in Kuala Lumpur

To arrange a knee assessment, see the Bukit Damansara contact page and the Bandar Sri Damansara contact page, or call either center directly:

The first visit begins with a history and an examination of the knee, the hip, the ankle and the lower back, including how weight moves through them and whether a weight-bearing X-ray or an MRI is needed, before any care is discussed.

Find both centers on Google Maps: Bukit Damansara (KL, main center) and Bandar Sri Damansara.

What This Knee Pain Causes and Exercises Video Explains

This video explains why the knee should be viewed as a weight-transfer joint, not only a weight-bearing joint. When movement changes in the lower back, pelvis, hips, ankles, or feet, the knee may receive uneven pressure during walking, standing, stair climbing, or turning in bed.

Yama Zafer, D.C. explains how cartilage and the meniscus help absorb shock, why uneven loading can affect knee function, and why imaging such as weight-bearing X-rays or MRI may be discussed with a healthcare provider when the cause is unclear.

The exercise section follows a simple “no pain, more gain” approach. The video demonstrates warm-ups, ankle movements, tubing exercises, wall squats, inner and outer thigh work, quadriceps and hamstring training, stationary bike use, elliptical use, and leg press guidance.

For the bigger picture, our back pain guide brings our lower back, pelvis and leg topics together in one place.

The fees for the first examination and for care at both centers are listed on the chiropractic fees in Kuala Lumpur and physiotherapy price in Kuala Lumpur pages.

Knee Pain Causes and Exercises Video: Chapter Summaries and Edited Transcript

Each chapter below opens to a short summary and the edited transcript of that part of the video, with its start time. The video is also on YouTube, alongside the rest of the Chiropractic Specialty Center channel.

Knee Pain Causes: Why Knee Problems Happen During Walking, Stairs, or Turning in Bed (00:00)

Summary: The video begins by explaining that knee pain can show up during walking, stair climbing, or even turning in bed. The key point is simple: the knee does more than carry body weight. It also transfers force between the upper and lower body.

Edited transcript: Knee pain is common, especially during walking, climbing stairs or even turning in bed. What many people may not know is that the knee is not just a weight-bearing joint; it's a weight transfer joint. When movement or alignment changes inside the knee, stress and movement can also change above or below the knee. I am Yama Zafer, a chiropractor. In this educational video, I will explain how knee issues develop and how exercise fits. I'm here with my buddy George. We're going to go over some important facts about the knee.

Summary: This section explains why the lower back, pelvis, hip, ankle, and foot can all influence knee function. When movement changes above or below the knee, pressure inside the knee may also change. That is why the knee should be understood as part of a larger movement chain.

Edited transcript: The knee joint is a weight-bearing joint, but more important than that is that it's a weight transfer joint. Yes. You heard me right! It is a weight transfer joint. What I mean by that: any activities that take place at the lower back, at the pelvis, at the hip, at the ankle... Let me use Baby George so I can point to all these areas and you can follow. Activities and movements taking place in the lower back, at the pelvis, in the hip, in the ankle, as far down as your feet, are impacted by, or directly correlated with, the structure, function and health of your knees. The better the knee does, the better these parts do. When you have problems down here, it can impact the knee, and vice versa. Every movement matters. Why? Because it's a weight transfer joint, and as such, it's important that you pay attention to the weight-bearing structures of the knee, specifically the cartilage. The cartilage is a covering, much like the covering at the end of chicken bones. This is part of the knee joint: thigh bone, shin bone, and in between, the blue part, the meniscus.

Summary: The video explains how cartilage and the meniscus help cushion the knee during standing, walking, and stair climbing. The meniscus is described as an important shock absorber, especially when body weight moves through the joint.

Edited transcript: Now, the cartilage on average is two to three millimeters, depending on your size and state of health. Its purpose is to absorb shock, to absorb movements and to cushion the knee itself against stressful events that transpire through it. Now, another shock-absorbing structure is the meniscus. The meniscus is a major shock absorber. Other structures that help movement, stability and function are the ligaments. Again, these are too broad and deserving of their own video, which we will provide for you. Now, in just a moment, I will go over the reasons why this weight transfer, this weight-bearing joint, is important, and what types of issues occur that cause some of the discomfort that you have.

Summary: This section explains how uneven loading may affect cartilage, meniscus, ligaments, and joint surfaces. When force is not distributed evenly, one part of the knee may take more pressure than it should. Over time, that can affect movement and comfort.

Edited transcript: In my opinion, one of the most common issues that present are knee problems resulting from minor misalignments. And we will discuss those and how they impact not only the meniscus, but also the cartilage and the degenerative processes. We talked about the knee being a transfer joint. All movements go through the knee. Everything must pass through here. If it's healthy, all is good. No problems are felt, and you will be feeling good. However, when issues develop, be it at the meniscus, at the cartilage, or in the ligaments along the side, these will collectively impact how you feel. The knee, like I said, is a weight-bearing joint that transfers the weight of the body on down through the knee joint and to the ankles. In a perfect case scenario, the weight comes down, and as it enters the knee, it is distributed onto the two menisci, one on the inner side, the other on the outer side, both being C-shaped, and from there onto the shin bone and down to the ankle and feet. That is, if the structures are healthy. A healthy cartilage should look like this. Nice and smooth. No degenerative changes, no cracks, no wear and tear. A damaged cartilage: the healthy part here, you can readily see that; a cracked cartilage there. That's a degenerated cartilage. That's a problematic cartilage that's worn out.

Summary: The video explains how alignment changes, ligament tightness or weakness, and meniscus degeneration may influence weight transfer. These changes may be linked with stiffness, recurring flare-ups, or pain during simple daily movements.

Edited transcript: That by itself will cause discomfort, and it happens when the distribution of weight is not even. It happens when the knee alignment is not proper. When issues develop, the knee can be off center, tilted to one side, the joint stressed due to ligamentous weakness or tightness, or degenerative changes within your meniscus. When this takes place, the uneven weight bearing, or that uneven transfer of your weight as it goes down through the knee joint, will further cause the degenerative processes to advance, the end result being more discomfort, more stiffness, frequent flare-ups, and it may even get to a point where just turning in bed causes discomfort.

Summary: This section explains the difference between weight-bearing X-rays and MRI. Weight-bearing X-rays may help assess knee alignment. MRI may show more detail about cartilage, meniscus, ligaments, and other soft tissue structures.

Edited transcript: But all of that can be assessed and identified. Oftentimes, I tell patients to get an X-ray, or better yet, an MRI. An X-ray can assess the alignment, and if you're worried about alignment, the best X-rays are the weight-bearing ones, where you stand and an X-ray is then taken. MRI, on the other hand, is the gold standard for identifying the health and wellbeing of the cartilage. Do you have cracks, like the ones I showed earlier? Or the meniscus itself: is it worn out? Is it degenerative? Is it torn? Are there issues with it? That is the job of the MRI image, whatever may be the case. The number one goal, in my opinion, is to identify what caused it. What structures are damaged? How advanced is this? Is this still manageable with conservative methods, or has it passed that point?

Summary: The video explains that knee care should match the person, the assessment findings, and the stage of the issue. Random exercises, aggressive methods, or uncomfortable movements may not match the real reason the knee is reacting.

Edited transcript: These answers need to be identified, and you need to go to your physician, to your healthcare provider, be it a chiropractor or physiotherapist, to have this properly assessed. And of course, after the assessment, an X-ray or an MRI is the next best step, following which I would recommend, in instances when appropriate, conservative care. To me, conservative care means care that is specific for you. You have to keep in mind that just cracking the knee and twisting it and doing aggressive exercises may not be beneficial. But in order for care, be it conservative or invasive, to be beneficial, it must be specific for you. It must address the root issues identified through assessments and imaging, be it an X-ray or an MRI, followed with specific exercises. But the care you receive for your knee should never be painful. Remember my motto? No pain, more gain!

Summary: The exercise section begins with simple foot and ankle movements. These warm-ups help activate muscles at the front, back, and sides of the lower leg before moving into strengthening exercises.

Edited transcript: Now, enough on that part. What I'd like to do next is to show you some of the exercises I would recommend. Over the years, thousands have asked me: knee exercises, I need knee exercises. You may be one of them. In this video, I will cover some of the common exercises that I have given out over the years, but before you do any of them, please make sure you consult your doctor, your healthcare provider, to make sure that they're appropriate. First knee exercise: warm up. Toes up, heels up, toes up, heels up. Repeat. 10 seconds, 20 seconds. Activating the muscles at the front of the legs, the back of the legs. Once this is done, in and out, in and out, in and out. This should be done, but avoid doing this: do not move your hips. Just the ankles and the feet moving. That will also activate the muscles on the sides. Okay, let's go to the next one.

Summary: This section demonstrates gentle range-of-motion work and tubing exercises. The goal is to activate the inner and outer thigh muscles while also considering hip and lower-back control.

Edited transcript: The second exercise you do is pointing with your toes, stretching the front of the leg muscles, and then bringing it up as far back as you can and holding it for a few seconds. Repeat several times, but make sure you're comfortable while you're doing it; it should not be painful. When you do knee exercises, they should be done on both the bad knee and also the good knee. You have to exercise both sides. Let's go with tubing exercises next. You can use a tubing like this in a seated position, but use a very gentle one. This one is a bit firm, and this is super firm. I'll go with this one to show you what you need to do. After you put it on, basically going through here and bringing it up, putting it here. Hold two, three seconds. Relax. Wait two, three seconds. Activate again. Hold, and then slowly bring it in. Again, hold. This is for the outer and inner thigh muscles. This will help activate them and improve not just your knees, but also your hips and your lower back.

Summary: The video explains why squat form matters. Wall squats are shown with careful knee position, slow movement, and controlled loading. The knee should not move too far forward past the toes, and the movement should stay comfortable.

Edited transcript: Now it's time for the next exercise, and this is squats. Squats are very particular, and they must be done properly. Otherwise, you damage your knee more. A lot of times I ask patients, have you done squats? They say, yes, I have, but they're doing it wrong. Here's how to do them wrong: knee in front of your toes. That's the wrong way. Now, if you have knee pain, knee issues, you want to do squats against the wall. You do not want to do full squats without the support of a wall, because it would be too much stress. How you do it: stand about that far from the wall, lean like I am, and slowly lower your body and see if you can balance your body onto your legs. Most important, the knee should never cross your toes, so when you look down, you should be able to see your toes further away than the kneecap. You hold that. If it's not painful, hold it for 15 seconds. If you can go longer, perfect. If it's painful at 15 seconds, use a shorter time. When you master this and when your knees get strong, your leg muscles get strong. You can try lower and lower until you hit the 90 degree mark here. That is when you really feel the burning on the sides here, on the top, the quadriceps and hamstrings, and in your bum. Perfect exercise, not just for the knees, but for the hips and for the back, and I hope that helps.

Summary: This section shows side-lying exercises for the muscles around the hip and thigh. The video explains why both sides should be trained and why knee exercises often need to include the hips, pelvis, and lower back.

Edited transcript: This is concentrating on the thigh muscles, outer and inner, quadriceps and hamstrings. You'll need a mat, something comfortable to lie on, first. Use an ankle weight. It's good. If you're starting, do it without weights. That's what I would recommend. What you do is you lift up, oh, you push the chair back, lift up, hold one, two seconds, three seconds, and down. Whatever's comfortable. Do this five times. Once you're done with this, you will need this chair. That's why it was there. Let me bring it here. Put the top foot on top. Keep the bottom foot on the bottom and lift this one up. Hold for two to three seconds, five seconds if you can. And then down. This exercises this muscle, the one we did earlier. This one exercises the outer muscles. You need to do both, and then you need to turn over onto the other side and do the exact same thing for the opposite side. This is great, not just for the knees, but also for the hips and your lower back and your buttocks. An awesome exercise. Then you can lie on your back, push the chair back away from you, and lift up; to make it even harder, more difficult, point with your toes. Flex upwards, as he did during the warm-ups, and then lower. Do the same here. Point, contract, point, pull, point, pull, lower. And these are the additional exercises you will need to do, but you have to be careful. If it is uncomfortable or painful, you shouldn't do them. Reminding you of my motto: no pain, more gain. Always remember to start slow, but even before you start a slow program, make sure it's right for you. Now, another set of exercises that might be good for you, or for someone who has knee problems and could benefit from it, is weight training, but weight training using machines like this one, a leg press machine, or the adductor machine in here, or some of the other machines on the other side. In just a moment I will cover them.

Summary: The video explains how stationary bike, elliptical, and gym machines may fit into a knee strengthening routine. The main point is to start slowly, stay within a comfortable range, and avoid pushing through pain.

Edited transcript: Many that have knee issues often turn to strengthening programs, which is perfect, but two criteria must be met. The exercise program you enroll yourself in or you opt for must be, first, age-appropriate and, secondly, condition-specific. For example, we can do ellipticals, a stationary bicycle, or use machines like those behind me. Now, for the elliptical: an awesome machine, great for everything, upper body, lower body and legs. However, you have to be very careful that as you use the elliptical, you do not have any discomfort. If you experience pain while you're doing it, it means that it may not be specific or that your knee may not be ready for it. Now, for bicycling, let's go there. Stationary bike exercise programs are great. You have to start slow, and you have to make sure that you don't experience discomfort while you're doing it. In other words, you don't want to get onto a machine like this and start going through this as if you're participating in a race. Start slowly, gradually build up. As your knees improve, you can add more resistance and go for a longer time.

Summary: This section explains why quadriceps and hamstrings should both be trained. The video describes this as a balance between the front and back of the thigh, where strengthening one side should be matched with work for the opposite side.

Edited transcript: Now, other exercises. Now some weight training. A good machine is a circuit machine, much like these. For your quadriceps and for your hamstrings... I will show the quadriceps exercise. Again, make sure that it's appropriately positioned for you, as it is for me, and then engage slow movements, hold it in the extended position for a few seconds and lower slowly to activate the muscles and get the benefit you need. Again, nice and slow, low weights. Do as frequent reps as possible, without discomfort, without overdoing it. And then when you're done with this, go for a short walk, 10, 20 seconds. Come back. Repurpose this so you can use it for your hamstrings. In machines like this, the hamstring is used this way. This part usually flattens down, and you lie on your tummy and then you do hamstring curls. This way you get the muscles here in the front of the thigh, the quadriceps, and the hamstrings strengthened. If you strengthen your quadriceps, you must also do a bit of work for your hamstrings: yin and yang balance, that is important.

Summary: The video ends by discussing leg press, adductor, and abductor machines. These exercises may help strengthen the thigh, hip, and knee area when performed with correct setup, low load, and controlled movement.

Edited transcript: Now we work on exercising the inner thigh muscles and the outer thigh muscles, important for the knee. Now it's time for the inner thigh muscle. An adductor and abductor machine, much like this. Squeeze. Open up. This is to strengthen the inner thigh muscles. Now, the same machine... I'm sure if you are going to a gym, or if you have a gym nearby, or to a therapy center much like ours, they will have machines like this where you can adjust and have it appropriately sized for you, and then you can do the opening. This is to open up the hip joints, the side muscles. This is a great exercise. Again, much like we discussed when we were talking about the quadriceps and the hamstrings, when you do one side, you also do the opposite side. In other words, if you work on the outside muscles of the thigh, you must also work on the inner side. Another good exercise that you may want to think about doing is the leg press. Leg presses are good. They're good for the back, they're good for the knee, for the thighs, for the buttocks. I hope the exercise part helps. That brings our knee session to an end. Until our next session, stay blessed wherever you are.

Knee Care Learning Guide for This Video

The video above explains why the knee should be viewed as a weight-transfer joint. The pages below expand on the main topics covered in the video, including cartilage, meniscus, ligament concerns, arthritis, exercise, rehabilitation, and non-invasive knee care options.

  1. Knee Care in KL & PJ at CSC: Start here for a broad overview of knee-related concerns, movement assessment, daily loading, and care options at CSC.
  2. Non-Invasive Knee Options in Kuala Lumpur: Explains non-invasive knee care in Kuala Lumpur with attention to joint function, movement control, and strengthening.
  3. Knee Guide: Joint Function & Joint Health: A general knee health guide covering function, joint structure, and practical points for daily movement.
  4. Knee Exercises: Safe Strengthening for Better Joint Function: Connects directly with the exercise section of the video, including strengthening principles and safer progression.
  5. Meniscus Tear: Gentle Non-Invasive Care Options: Useful for readers who want to understand the meniscus, shock absorption, stiffness, locking, and movement-related knee concerns.
  6. Anterior Cruciate Ligament Care in KL: Explains ACL-related knee concerns and why structured rehabilitation matters after twisting or sports-related knee injuries.
  7. PCL Injury Care in KL: Gentle Knee Rehabilitation: Covers PCL-related knee concerns and how rehabilitation may focus on control, strength, and safe loading.
  8. Runner’s Knee in KL: Causes, Symptoms & Non-Surgical Care: Helpful for runners and active individuals dealing with repeated knee strain during training, stairs, or longer walks.
  9. Knee Arthritis Care: Non-Invasive Joint Care at CSC in Malaysia: Explains knee arthritis, joint degeneration, stiffness, cartilage health, and daily movement factors.
  10. Overuse Knee Injury: OA, RA & Non-Surgical Care Guide: Covers repeated loading, inflammatory joint concerns, and non-surgical options for knee overuse patterns.
  11. Acute Knee Injury Care: What to Do Before Surgery: Useful after a recent knee injury involving swelling, twisting, giving way, or sudden movement restriction.
  12. Knee Surgery Alternatives in KL: Practical Non-Invasive Options: Explains practical non-invasive options for readers exploring whether surgery is the only pathway.
  13. Knee Replacement Care for Stronger, Safer Movement: Helpful for readers preparing for or recovering from knee replacement who want to understand movement, strengthening, and function.
  14. Knee Therapy to Prevent Surgery Or Injections: Useful for readers researching non-invasive knee care before considering injections or surgical options.

Related Spine & Joint Pages in Kuala Lumpur

For more on knee assessment, rehabilitation, and the conditions behind knee pain, start with the pages listed here.

Related Videos for Movement, Posture, and Spine Awareness

The videos below help connect knee movement with broader spine, posture, nerve, desk, and rehabilitation topics, and the spine and joint video library lists every video guide.

FAQs About Knee Pain Causes and Exercises (Video)

These questions highlight key points explained in the video.

What are the knee pain causes explained in the video?

The video explains knee pain through the idea of a weight-transfer joint: changes in the lower back, pelvis, hip, ankle or foot alter the load on the knee, and misalignment, ligament weakness or tightness and a worn meniscus let weight pass unevenly, which wears the cartilage over time and can lead to stiffness and flare-ups.

Why does the video call the knee a weight-transfer joint?

The knee does more than carry body weight. It passes force between the lower back, pelvis and hip above it and the ankle and foot below it, so a problem anywhere along that chain can change the pressure inside the knee, and a knee problem can affect those areas in return.

What is the difference between a knee X-ray and an MRI?

A weight-bearing X-ray, taken while standing, shows how the knee is aligned. An MRI shows the cartilage and the menisci in detail, including cracks, wear, degeneration and tears. In the video, the aim of imaging is to find what caused the problem, which structures are involved and how far it has advanced.

How are wall squats done safely?

Stand a short distance from a wall, lean back against it and slowly lower the body, keeping the knee behind the toes so the toes stay visible past the kneecap. Hold for about 15 seconds if it is painless, less if it hurts, and lower toward a 90 degree bend only as the legs grow stronger.

Why train the hips and thighs for a knee problem?

The muscles of the hip and thigh guide how force passes through the knee. The video pairs quadriceps work with hamstring work and inner-thigh work with outer-thigh work, because training one side alone leaves the knee unbalanced, and the same exercises also help the hips, the lower back and the buttocks.

Can gym machines be used for knee strengthening?

The video shows an elliptical, a stationary bike, a circuit machine for the quadriceps and hamstrings, the adductor and abductor machine and the leg press. Each starts slowly, with low weights, a correct setup and no discomfort, and the program has to be age appropriate and specific to the person's condition.

What does "no pain, more gain" mean for knee exercises?

It is the motto of Yama Zafer, D.C.: knee care and knee exercises should never be painful. Discomfort during an exercise means it may not suit that knee yet, so the program starts slowly, stays within a comfortable range and is checked with a healthcare provider before it begins.

Disclaimer

This video is provided for general education only. The information shared is not a diagnosis, medical advice, or a substitute for an in-person assessment by a qualified healthcare provider.

Do not try any exercise shown in the video if the movement causes pain, swelling, locking, giving way, numbness, tingling, weakness, or any change that feels unusual for you.

Knee-related symptoms can involve muscles, joints, cartilage, meniscus, ligaments, tendons, the lower back, hips, ankles, feet, or other health factors. A proper assessment is important before starting any exercise program, especially when symptoms are persistent, worsening, recurring, or affecting walking, stairs, balance, or daily activity.

The exercises and demonstrations in this video should be performed gently and only within a comfortable range. Stop immediately and seek guidance from a qualified healthcare provider if any symptom increases or feels unsafe.

The Author of Knee Pain Causes and Exercises Explained (Video)

Knee Pain Causes and Exercises Explained (Video) was written by Yama Zafer, D.C., who has 30+ years in chiropractic and physiotherapy and founded Chiropractic Specialty Center in Kuala Lumpur in 2006.

Last Updated: Knee Pain Causes and Exercises (Video)

Knee Pain Causes and Exercises (Video) was last reviewed and updated on October 4, 2026.