How to Get Rid of Knee Swelling

Try My App for Free: https://membership.rehabscience.com/join Amazon Link for My Book: https://amzn.to/3LKb6tp Knee swelling is a common response to injury, surgery, or conditions like osteoarthritis, and it can significantly limit mobility, strength, and overall function. In this video, I break down why the knee swells, how that swelling interferes with muscle activation (especially the quadriceps), and what you can do to manage it at home. We’ll cover simple, evidence-based strategies such as heat therapy to increase circulation, limb elevation to promote fluid return, and gentle mobility exercises to keep the joint moving and reduce stiffness. These techniques are designed to help you control inflammation without relying solely on rest or passive treatments. To support early strength and neuromuscular recovery, I’ll also demonstrate two key exercises: the quadriceps set (to combat arthrogenic muscle inhibition and restore quad activation) and a prone hamstring curl (to improve knee mobility and begin light hamstring strengthening without joint compression). These movements are safe for most people dealing with post-injury or post-operative swelling and are commonly used in early-phase physical therapy rehab. If you’re recovering from a knee issue and want to rebuild strength and confidence through movement, this video will give you a strategic starting point. 00:00 What Causes Knee Swelling 00:40 Heat, Mobility & Elevation 01:22 Exercise 1: Heel Slide 02:48 Exercise 2: Quad Set 04:30 Exercise 3: Prone Hamstring Curl 06:03 My Book & App Dr. Tom Walters and Rehab Science recommend that you speak with your doctor or physical therapist before participating in the exercises demonstrated in this video. The exercises in this video are intended for educational and entertainment purposes only. No information in this video is to be taken as medical or health advice.