Read Time: 3 minutes
Time to Perform Exercises: 10 minutes

Hey there!

A lot of people come into my clinic worried because someone told them they’re “bone on bone.”

I hear this almost every week, especially with knee pain.

And honestly? Most of the time, that phrase does more harm than good.

Here’s the truth: “Bone on bone” is a catch-all term, not a diagnosis. It often gets used anytime someone has pain, stiffness, or arthritis on an X-ray… even when the pain isn’t actually coming from bone loss at all.

Most knee pain actually comes from soft tissue problems, mobility problems, or weakness — not from being truly bone on bone.

When those things improve, pain often improves too.

Let’s break it down.

Why This Matters

If someone tells you you’re “bone on bone,” it can feel final… like nothing will help, and you’re stuck with pain forever.

But that’s not true.

Research (and my experience with patients) shows that many people who were told they have “bone on bone” actually feel significantly better once they work on:

• Tight or irritated soft tissue

• Limited knee or hip mobility

• Weakness around the joint

• Poor movement patterns

• Stiffness from being inactive

Even people with imaging-confirmed arthritis often feel better when they improve movement.

You’re not stuck. There are things that can help.

Quick Test: How Much Knee Extension Do You Have?

If you still have 10° of knee extension, the odds of being truly “bone on bone” are very small.

And even if you have less than that, many people still improve once they work on the right areas.

How to do the test:

• Sit on the floor with your leg straight

• Lift your heel a little off the ground while trying to press the back of your knee into the ground

• If you can lift the foot off the ground at all (ideally around 1-2”) while keeping the knee pressed into the ground, that’s a great sign your knee still has useful extension left

This isn’t a diagnosis, it simply shows how much motion you still have to work with.

Need Help Figuring Out What’s Actually Causing the Pain?

A lot of people are told scary things like “bone on bone” but never get a clear explanation of what’s actually driving the pain.

If you want help breaking down your symptoms and understanding what’s really going on, I opened a few spots for a Free Pain Strategy Call.

→ Book Your Free Pain Strategy Call

On this call, we’ll look at your movement, your symptoms, and what might be causing the pain — and I’ll walk you through a simple plan to get started.

No pressure.
Just clarity.

(Everything below is extra value you can start using today.)

Your 8-Minute Knee Routine

Most people told they’re “bone on bone” actually have problems in the soft tissue and mobility around the knee.

These three exercises target the exact areas that commonly restrict knee extension and create pain, even when arthritis is present.

1. Seated Quad Smash

This helps calm down the front of your thigh, which often takes pressure off the knee.

How to do it:

• Use your hands, a massage stick, or a ball

• Slow pressure along the middle/outer/inner quad

• Pause on tight or tender spots

• Pin and hold until pain decreases

• Repeat 4 times

2. Seated Knee Extension Mobilization

This is one of the best ways to gently improve knee extension.

How to do it:

• Lie on your back

• Put a rolled towel under your ankle

• Let your knee relax downward

• Hold 1–2 minutes at a time

• Stretch should feel comfortable, not painful

3. Knee Extension Heel Stomp

This helps strengthen your knee extension

How to do it:

• While standing, place one leg behind you

• Push that heel into the ground

• Squeeze the quad at the end and hold for 1 second

• Repeat for 3 sets of 10

You’re Not Stuck With Knee Pain

Even if someone told you you’re “bone on bone,” there’s almost always something you can improve:

Soft tissue
Mobility
Strength
Movement patterns

Small changes add up.

You’ve got this.

P.S.: If knee pain keeps coming back or you’re not sure what’s actually causing it, you can grab a Free Pain Strategy Call here

Dr. Matt Moreno, D.C., C.C.S.P.®
The Move More Minute

Disclaimer: The information provided in this newsletter is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, chiropractor, or other qualified healthcare provider with any questions you may have regarding a medical condition or before starting any new exercise program.

The exercises and suggestions provided are general recommendations and may not be suitable for everyone. If you experience pain, discomfort, or any concerning symptoms while performing these exercises (such as numbness, dizziness, or increased pain), stop immediately and consult a qualified healthcare professional.

Do not disregard professional medical advice or delay seeking it because of something you have read in this newsletter. The author, Move More Minute, and its affiliates assume no responsibility for injuries or issues that may arise from following the recommendations provided. By engaging with this content, you agree to do so at your own risk.

For personalized care or specific advice, please schedule an appointment with a qualified professional.