--- title: Struggling to sit on your heels without knee pain? description: If kneeling or sitting on your heels hurts, it’s time to build strong and healthy knees with this deep knee flexion exercise. This simple stretch will help minimize knee pain. Dr Clayton Dir of Natural Wellness Physiotherapy walks us through it. image: https://go.teamnaturalwellness.com/hubfs/*SCREEN%20SHOT%202023-02-06%20at%2011.43.35%20AM.png --- [Skip to main content](https://go.teamnaturalwellness.com/blog/struggling-to-sit-on-your-heels-without-knee-pain#main) [![Logos (1)-1](https://go.teamnaturalwellness.com/hs-fs/hubfs/Logos%20(1)-1.png?width=110&height=110&name=Logos%20(1)-1.png) ![Logos (1)](https://go.teamnaturalwellness.com/hs-fs/hubfs/Logos%20(1).png?width=250&height=250&name=Logos%20(1).png) ![Logos (1)](https://go.teamnaturalwellness.com/hs-fs/hubfs/Logos%20(1).png?width=250&height=250&name=Logos%20(1).png) ![Logos (1)](https://go.teamnaturalwellness.com/hs-fs/hubfs/Logos%20(1).png?width=100&height=100&name=Logos%20(1).png)](https://www.teamnaturalwellness.com/) - [Home](https://go.teamnaturalwellness.com) - [About Us](https://go.teamnaturalwellness.com/-about-us) - [Show submenu for Free Resources Free Resources](https://go.teamnaturalwellness.com/free-resources) - [Testimonials](https://go.teamnaturalwellness.com/resources/testimonials) - [Show submenu for Services Services](https://go.teamnaturalwellness.com/services) - [Manual Therapy](https://go.teamnaturalwellness.com/services/traditional-manual-therapies) - [Dry Needling](https://go.teamnaturalwellness.com/services/functional-dry-needling) - [IASTM](https://go.teamnaturalwellness.com/services/iastm-graston) - [Myofascial Cupping](https://go.teamnaturalwellness.com/services/myofascial-cupping) - [Pelvic Floor Physical Therapy](https://go.teamnaturalwellness.com/pelvic-floor-physical-therapy) - [Nutrition](https://go.teamnaturalwellness.com/services/nutrition) - [Pickleball](https://go.teamnaturalwellness.com/services/pickleball) - [Small Group Training](https://go.teamnaturalwellness.com/services/small-group-training) - [Affiliate Program](https://go.teamnaturalwellness.com/services/affiliate-program) - [Blog](https://go.teamnaturalwellness.com/blog) - [Events](https://go.teamnaturalwellness.com/services/events-workshops) - [Contact](https://go.teamnaturalwellness.com/contact) Open main navigation Close main navigation - [Home](https://go.teamnaturalwellness.com) - [About Us](https://go.teamnaturalwellness.com/-about-us) - Show submenu for Free Resources Free Resources - Free Resources - [Free Resources](https://go.teamnaturalwellness.com/free-resources) - [Testimonials](https://go.teamnaturalwellness.com/resources/testimonials) - Show submenu for Services Services - Services - [Services](https://go.teamnaturalwellness.com/services) - [Manual Therapy](https://go.teamnaturalwellness.com/services/traditional-manual-therapies) - [Dry Needling](https://go.teamnaturalwellness.com/services/functional-dry-needling) - [IASTM](https://go.teamnaturalwellness.com/services/iastm-graston) - [Myofascial Cupping](https://go.teamnaturalwellness.com/services/myofascial-cupping) - [Pelvic Floor Physical Therapy](https://go.teamnaturalwellness.com/pelvic-floor-physical-therapy) - [Nutrition](https://go.teamnaturalwellness.com/services/nutrition) - [Pickleball](https://go.teamnaturalwellness.com/services/pickleball) - [Small Group Training](https://go.teamnaturalwellness.com/services/small-group-training) - [Affiliate Program](https://go.teamnaturalwellness.com/services/affiliate-program) - [Blog](https://go.teamnaturalwellness.com/blog) - [Events](https://go.teamnaturalwellness.com/services/events-workshops) - [Contact](https://go.teamnaturalwellness.com/contact) - [Book an appointment NOW](https://intakeq.com/booking/wnvzjm) [Book an appointment NOW](https://intakeq.com/booking/wnvzjm) Blog Categories ### Struggling to sit on your heels without knee pain? How close can you get to sitting on your heels? If you find yourself avoiding this position at all costs due to knee pain (or one of many of potential reasons), we've got you!  Let Dr. Clayton walk you through how to gradually get yourself into deep knee flexion.      Questions? Ask away. We're here to help you build strong and healthy knees.   [![Book a Discovery Call](https://no-cache.hubspot.com/cta/default/24299954/interactive-123501108599.png)](https://go.teamnaturalwellness.com/hs/cta/wi/redirect?encryptedPayload=AVxigLKijrx8TISyP5SceVUoxToUHkeYKIdFGMmDfGgSa3ac94jz7bLB4L2PfugTCSNxNIwz55hO9HKMqOmy2jbWv1K%2BrCOql%2BokI0mzPAV13id7wASOLwvcKueH2VjPYl22GzAJnJxWuKBYNJrimezo3DZV%2FLI4%2BVHJV4XewX%2Fennbkn1SDgSRVOT22IrEUBTj3Qn338zAtympuowjPJbYGo69XHJNHSeTtlfe504WwF2gUVw%3D%3D&webInteractiveContentId=123501108599&portalId=24299954)   ###### Tags: [function friday,](https://go.teamnaturalwellness.com/blog/tag/function-friday) [video,](https://go.teamnaturalwellness.com/blog/tag/video) [mobility,](https://go.teamnaturalwellness.com/blog/tag/mobility) [Dr. Clayton,](https://go.teamnaturalwellness.com/blog/tag/dr-clayton) [at home exercises,](https://go.teamnaturalwellness.com/blog/tag/at-home-exercises) [warmup,](https://go.teamnaturalwellness.com/blog/tag/warmup) [no equipment](https://go.teamnaturalwellness.com/blog/tag/no-equipment) ![Dr. Clayton Dir, PT, DPT](https://go.teamnaturalwellness.com/hs-fs/hubfs/clayton.jpeg?width=50&height=50&name=clayton.jpeg) Post by [Dr. Clayton Dir, PT, DPT](https://go.teamnaturalwellness.com/blog/author/dr-clayton-dir-pt-dpt) Feb 6, 2023 2:00:00 PM Clayton earned his Doctor of Physical Therapy degree in 2020 from Wichita State allowing him to combine his love for the human body and helping clients improve their health while building strength and resiliency. “I thoroughly enjoy walking the path alongside my client and guiding him or her to being in control of his or her health.” After experiencing the “traditional” line of physical therapy in other outpatient clinics, he knew there was a more client-centered approach that could provide long-term access to care and improved results. “Our current medical system often prioritizes injections and surgeries over conservative care. After helping numerous clients eliminate pain and return to their activities, I’m confident there are many cases that can avoid unnecessary surgeries” Clayton is trained in a variety of manual therapy techniques and certified in Functional Dry Needling. In his time away from the clinic he enjoys spending time with his wife and daughters, with adventure and activities such as working out, hiking, kayaking, yard games, and anything new to stay active. He also enjoys vacations of all kinds from weekend road trips to cruises! ### Comments [![Team Natural Wellness](https://go.teamnaturalwellness.com/hs-fs/hubfs/**NWPT.png?width=83&height=90&name=**NWPT.png)](https://go.teamnaturalwellness.com) - [Home](https://go.teamnaturalwellness.com) - [About Us](https://go.teamnaturalwellness.com/-about-us) - [Free Resources](https://go.teamnaturalwellness.com/free-resources) - [Services](https://go.teamnaturalwellness.com/services) - [Blog](https://go.teamnaturalwellness.com/blog) - [Events](https://go.teamnaturalwellness.com/services/events-workshops) - [Contact](https://go.teamnaturalwellness.com/contact) **Natural Wellness Physiotherapy ** (316) 290-9158 309 S. Greenwich Rd., Wichita KS 67207 Performance Physical Therapy in Wichita **Get Stronger, Fitter, Faster**: [Sign up for our newsletter](https://go.teamnaturalwellness.com/newsletter). ©2026 Natural Wellness Physiotherapy - - - Locations we Serve - Locations - Andover - [Andover Physical Therapy](https://go.teamnaturalwellness.com/locations/andover/physical-therapy) - Wichita - [Wichita Physical Therapy](https://go.teamnaturalwellness.com/locations/wichita/physical-therapy) ```json { "@context" : "https://schema.org", "@type" : "BlogPosting", "author" : { "@type" : "Person", "name" : "Dr. Clayton Dir, PT, DPT", "url" : "https://go.teamnaturalwellness.com/blog/author/dr-clayton-dir-pt-dpt" }, "dateModified" : "2023-07-27T16:40:59.897Z", "datePublished" : "2023-02-06T20:00:00.000Z", "headline" : "Struggling to sit on your heels without knee pain?", "image" : [ "https://go.teamnaturalwellness.com/hubfs/*SCREEN%20SHOT%202023-02-06%20at%2011.43.35%20AM.png" ], "mainEntityOfPage" : { "@id" : "https://go.teamnaturalwellness.com/blog/struggling-to-sit-on-your-heels-without-knee-pain", "@type" : "WebPage" }, "publisher" : { "@type" : "Organization", "logo" : { "@type" : "ImageObject", "url" : "https://go.teamnaturalwellness.com/hubfs/Logos%20(1)-2.png" }, "name" : "Rebekah Morse" } } ```