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.

Reduce Feet & Ankle Swelling

Swelling in the feet and ankles can be from a number of things. Often it is from an injury, but it can be an injury at your foot, ankle, knee, hip, or even back since the fluid or swelling will often follow gravity.

If you have not had an injury to your feet and/or ankles, and you are having swelling, make sure you check in with your doctor because it could be a symptom of a more serious issue.

Ankle pumps, calf stretches, and straight leg raises (SLR) are great ways to help reduce swelling in your feet and ankles. Working the calf, quads, and hip flexors work as natural pumps to move the fluid out of your legs.

Also, propping your leg up above your heart and just relaxing can help reduce the swelling as well.

Some seated exercises like seated hip flexion, seated long arc quads (LAQ), and heel and toe raises are great to do if you have to work at a desk all day. You can also do the heel raises standing for a tougher exercise.

Related Videos:

Ankle Strengthening Exercises & Stretches

Stop Toe Cramps & Foot Cramps

Using Crutches on Stairs

Using crutches on stairs or steps can be very scary. So here are a few tips to help you get safely up and down the stairs with crutches.

You might be using two crutches and non-weight bearing (NWB) on one side, partial weight bearing (PWB) with two crutches, or PWB with one crutch. 

The first thing to remember when climbing stairs with crutches is always go up with your good leg, and down with your bad leg. A way to remember is: “The good go to heaven, the bad go to hell.” This applies even if you are non-weight bearing with crutches and hopping up and down the stairs.

The best thing to do is practice going up and down on one step with the crutches until you feel comfortable, and have someone with you if you can when you first try it. When using two crutches, they always go with the bad leg.

When you go down to one crutch, the crutch or cane goes on the opposite side of the bad leg, and all the same rules apply.

Related Videos:

How to Use Crutches Correctly

How to Use a Cane

7 Stiff Shoulder Stretches & Exercises

Stiff shoulders can be caused by a number of things like arthritis, injuries, bursitis, tendonitis, and even after a surgery. Here are my top 7 treatments to help with a stiff shoulder.

The first stretches are a great way to be able to passively stretch out your shoulders. Pendulums and pulleys are some of my favorite ways to loosen up a stiff shoulder and help relieve #ShoulderPain

A great active assisted range of motion (AAROM) stretch, or some might call it an exercises is using a stick, or something like a cane to help with the stretch or movement. You can do shoulder flexion, abduction, and external rotation with this.

The next ones are to help open up the chest with exercises and stretches. Shoulder circles, scapular or shoulder squeezes, and pec stretches do a great job of opening up the whole shoulder and chest area.

Finally, table slides can be done on a table, countertop, chair, or even a ball. These slides get a great stretch, and again are assisted, so you don’t have as much pain. You can do flexion, abduction, and even scaption with these.

Related Videos:

Frozen Shoulder Stretches & Exercises

Shoulder Pain Treatment & Rehab Stretches

Top 7 SI Joint Pain Stretches & Exercises

SI Joint pain (or sacroiliac joint pain) is often felt in the low back, and it's on one side or the other. Sometimes it’s called a pelvic rotation. Here are some SI Joint pain stretches & exercises.

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Muscle Energy Techniques (MET) are a great way to help get the SI joint back in alignment. They are basically isometric exercises. For the first technique, you need to know which way your rotation is, so if you don’t know, don’t do this exercise.

Next, pushing on your SI joint, and moving the leg in specific ways can sometimes help re-align the SI joint as well.

Often the SI joint also gets out of alignment from tight muscles. So it’s also important to stretch your hip flexors and hamstrings to help take pressure off the area.

Finally hip hikes and deep squats will help strengthen the area to keep it in alignment and protect the area.

Related Videos:

SI Joint Dysfunction Exercises & Stretches

More SI Joint Dysfunction Exercises & Stretches

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