Knee & Leg Pain

Hi, I'm Doctor Jo, a licensed Physical Therapist and Doctor of Physical Therapy. I hope you enjoy my video demos of stretches & exercises for common injuries and syndromes. If you have a question, just ask. Be safe. Have fun. And I hope you feel better soon.

Knee Stretches

Buy the Knee Stretches WorksheetKnee pain is very common, and OA or osteoarthritis is one of the main causes of knee pain. It can also be caused by weakness, tendonitis, or bursitis. In more severe cases, you might have injured your meniscus or ligaments. This video will show you some great stretches to keep the pressure from tight muscles off your knee joint.

The first stretch is bending the knee, or knee flexion stretch. You can use a belt or dog leash to help you slide your foot towards you. You can do this 10 to 15 times with a little pause at the end stretch. Next you want to move your kneecap, or patella around. This is important because your patella is attached to your quadriceps tendon and your patellar tendon. When those are tight, it is hard to bend your knee. Your leg needs to be straight and relaxed. You can push the patella up and down, superior and inferior, and side-to-side, medial and lateral. You can do this for 2 to 3 minutes. 

Now you are going to stretch your calf muscle, or gastrocnemius muscle. Keep your leg straight, and take the belt or leash and place it on the ball of your foot. Relax your leg and then pull your foot towards you. Hold the stretch for 30 seconds, 3 times. Next is a hamstring stretch. There are many ways to stretch them, and you can check out the hamstring stretches video for other ways to stretch them. The most important part of this stretch is to keep your back straight. Many people try to curl their backs to be able to touch their toes. Your hamstrings are attached to what is called the ischial tuberosity, or your butt bone. So if you bend at your back, you are not going to get a good hamstring stretch. Try to bend at your hips. 

The last stretch will be on your stomach, or in prone. This will stretch your quadriceps muscle. Take a belt or dog leash and wrap 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. 

 

Hamstring Stretches

The hamstrings are very important muscles, and they work with the knee, hips, and back. When they are sore or painful, they can cause many problems. Hamstrings can be strained, sprained, or even completely torn. Many times people will feel pain in the back of their legs, behind the knees, or in the butt area. There are several ways to stretch your hamstrings, and some work better for some people than others. You don't have to do all these stretches, just pick one or two that work best for you. When you are stretching, make sure to hold the stretches for at least 30 seconds and do them 3 times. This video will show you ways to stretch your hamstrings lying down, sitting, and standing.

First, will be the stretches on your back. This stretch is called an active assisted stretch because you are actively doing the stretch. Grab the back of your thigh, and bring your hip to about 90 degrees. Slowly start to straighten your leg until you feel a good stretch as seen in the video. Not everyone will be able to straighten their knee completely. Do three sets of 30 seconds on each side. If your legs starts to shake and it is too hard to hold up, try using a belt or dog leash to help hold the stretch. This time you want to keep your leg straight the whole time. Try not to bend your knee, and gently pull your leg towards your head until you feel a good stretch.

Next, you will see some stretches sitting up. The most important part of this stretch is to keep your back straight. Many people try to curl their backs to be able to touch their toes. Your hamstrings are attached to what is called the ischial tuberosity, or your butt bone. So if you bend at your back, you are not going to get a good hamstring stretch. Try to bend at your hips. You can also do this stretch sitting on a couch or the side of a bed as shown in the video. Finally, you can stretch your hamstrings standing up. You can prop your leg on a step or chair. It is still important to bend at your hips and not your back. 

You may also want to check out the Hamstring Strengthening Exercises.

 

Pages


DISCLAIMER: The videos, posts and comments contained on this website are not medical advice or a treatment plan and are intended for general education and demonstration purposes only. They should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this website to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained on this website. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this website’s content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this website is at your sole risk. 

AFFILIATE LINK DISCLAIMER: This site contains affiliate links and ads to purchase various products. When you click on links and ads to various merchants on this site and make a purchase, this can result in this site earning a commission. Affiliate programs and affiliations include, but are not limited to, the Amazon Associate Program.