Hi, I'm Doctor Jo - a licensed Physical Therapist and Doctor of Physical Therapy. I hope my physical therapy videos and educational blog posts will help you on your road to recovery. Got a specific injury you need help with? Feel free to ask me a question. Be safe, have fun and I hope you feel better soon.

Achilles Tendon Stretches & Exercises

The Achilles tendon can get very tight when it is irritated or injured, and it is important to keep it stretched out. Here are three simple stretches to keep the Achilles tendon loose.
 
The first stretch is called a runner's stretch. You want to lean against a wall or something sturdy.  Place the foot you want to stretch behind you. Make sure to keep your heel down and your toes forward pointing towards the wall. With the other foot in front of you, like you are in a lunge position, bend your knee towards the wall until you feel a stretch through your back leg. Try to keep your back leg as straight as possible. Hold the stretch for 30 seconds, and do it three times. 
 
Next, put your toes against the wall with your heel on the ground. The closer you can get your heel to the wall, the stronger the stretch. Keeping your heel down, lean into the wall. Hold the stretch for 30 seconds, and do it three times.
 
The last stretch you can do standing on a step or curb. Place the ball of your foot on the edge of the step and relax your heel downwards. Hold for 30 seconds and do it 3 times.
 

Log Roll to Get Out of Bed without Back Stress

If you have ever injured your back, you know that something as simple as getting out of bed can be difficult and painful. One great technique we use in therapy is called the log roll. This is used to help take the stress off your back when getting up from a lying position.
 
First, you want to roll over onto your side, and scoot your body close to the edge of the bed. Then bend your knees and pull your legs up towards your chest until they are almost off the edge of the bed. You are going to use your legs like a pendulum to swing your body upwards. At the same time you are dropping your legs down off the bed, use your top arm to push up from the bed. If done correctly, it should be a very easy and smooth motion without pain.
 

Quad Stretches to Help Relieve Pain

When your quadriceps muscles or tendons get injured, it can cause pain in the knees as well as the hips. When you have a strain, sprain, or tendonitis, these stretches will help the recovery process.
 
The first stretch will be on your stomach, or in prone. Take a belt or dog leash and wrap it around your foot/ankle. Take the strap and gently pull your foot towards your buttocks until you feel a stretch. Hold for 30 seconds, and do it 3 times. If it hurts your hips to lie on your stomach, you can do the same stretch on your side. Make sure that your hip does not come forward, or you will not get a stretch in your quad.
 
You can also try stretching your quad in a kneeling position. Place the knee of the quad you want to stretch on the ground, and take the opposite leg and bend it in front of you at a ninety-degree angle. You might want to place a pillow under your knee to protect it. You will be in a lunge position with the knee of your injured side on the ground.  Then grab the ankle of the side you want to stretch and pull it up towards your buttocks. Hold for 30 seconds, and do it 3 times.
 
Finally you can stretch your quad standing. Hold onto something for support, and then grab the ankle of the injured side behind you. Pull your foot towards your buttocks. Make sure your hip is not moving and your knee is pointed downwards. If you are bending your hip forward, then you will not feel a stretch. If you need more of a stretch, pull your hip back behind you, into extension.
 

Hip Exercises with or without a Resistive Band

When your hip is hurting or injured, it can cause many other problems. Especially, it can change your gait pattern. This video will show you how to strengthen your hip in all four directions with and without a resistive band. 
 
First using the resistive band, put one end in the door and close it tight. Wrap the band around either leg. You will do the exercises on both legs. The leg that has the band on it is working dynamically or with movement. The other leg is working statically to keep you stable. You will keep your leg straight and try not to bend your knee. First, pull your leg across your body into hip adduction. Then, turn away from the door and kick forward into hip flexion. Next, turn with your leg away from the door and kick out to the side into hip abduction. Lastly, turn towards the door and kick behind you into hip extension. If you don't want to use the band, you can do them without and try not holding on to make it more difficult and challenge your balance. 
 

Going Up and Down Stairs with an Injured Leg

Steps can be a scary place when your balance is not good. It can be even scarier when you have a leg injury. When going up and down the steps with a leg injury, you want to use your strong side to do most of the work. In the rehab setting we have many sayings to help you remember what to do. "Up with the good, down with the bad" is my favorite. Another helpful one is "Good goes to heaven (up), bad goes to hell (down)."

When going up the steps, you want to step up with your uninjured side so you can power yourself up. This is using a "step to" approach where each foot touches each step. When you are going down, you want to lead with your injured side. This is because when going down, the leg staying on the step is doing all the work. It is the one lowering you down.

It is as simple as that! Take your time and be safe!

Spondylolisthesis Back Pain Exercises & Stretches

There are many different things that can cause back pain. You can be diagnosed with many scary sounding things. In some cases the spine becomes weakened or fractured and it is unable to maintain its proper position. The vertebra can start to shift out of place. This condition is called spondylolisthesis. If too much slippage occurs, the bones may begin to press on nerves and surgery may be necessary to correct the condition.  However, you can stretch and strengthen the muscles around the spine and possibly prevent the need for surgery.

The first exercise is called a pelvic tilt. Lie down on your back with your knees bent. You want to imagine pushing your belly button into the ground, or push your back flat onto the ground like you are squishing something. You can put your hand under the curve of your back, and try to push your back into your hand. Make sure you are breathing and not holding your breath while doing these exercises! You should also feel your pelvis rotate backwards slightly while doing this. Try for just five second holds, doing about 5 -- 10 and then work your way up to 30-second holds three times.

Next, keep your knees bent and flatten your back into the ground; slowly lift one leg just a little off the ground while you are raising the opposite arm above your head. Alternate back and forth and try about ten at a time.  

Next, bring both knees to your chest, and hold it for 30 seconds doing it three times. This is called a double knee to chest stretch.

Finally, you will stretch your hamstrings. You can check out my hamstring stretches video for other ways to stretch your hamstrings. Here you will need a belt, beach towel, or dog leash. Wrap it around the ball of your foot. Try to keep your leg straight and pull your leg up in the air towards you as far as you can comfortable go without bending your knee. Hold the stretch for 30 seconds and repeat 3 times.