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 Range of Motion Improvement

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Knee range of motion often declines after knee injuries & surgeries like knee scopes, total knee replacement, or ACL repairs. These can help get your knee range of motion back. 

One great way to gain knee flexion or knee bending is heel slides. When you do these lying down, you can use a strap to help get more motion. For knee extension or straightening, you can prop it up on something small, and try to relax your body. Gravity will help get the motion back.

Quad strengthening will also help with knee extension, and quad sets are a great way to do this. You can also use an EMS unit to help retrain your muscles when they might not be firing like they are suppose to do. The folks at Massage Therapy Concepts sent me their TENS/EMS unit. It’s great to have a combination of both because you can use the EMS to strengthen and retrain the muscles, and you can use the TENS for pain control while you are working on your motion.

Seated heel slides with a toe tap do a great job of gaining knee flexion. Knee props in sitting and using a weight does a great job of gaining knee extension.

Related Videos:

Knee Extension Improvement (Knee Straightening)

Knee Strengthening Exercises

Trigger Point Release

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Trigger points are tender or irritated areas of muscle. They produce pain at the spot and in a referred pattern. Trigger point release can help relieve the pain and decreased range of motion in the affected muscles.

Trigger points may also cause tension headaches, tinnitus, TMJ pain, decreased range of motion in the legs, and low back pain. When you press on a trigger point, it is usually a harder or firm area. They are commonly found in the levator scapulae, upper trapezius, piriformis, IT band, quads, and calves, but they can be found all over the body.

Direct pressure to a trigger point can help relax it. Often people will use their fingers, but if you have them often, you can do damage to your finger joints. The folks at Sidekick sent me their Flux Vibration Therapy Massage Ball which can be very useful in releasing trigger points. Not only does it help protect your fingers, but it also has a vibration component that helps relax the muscles.

Once you are able to get a trigger point to release, you always want to stretch afterwards to help lengthen the muscles.

Related Video:

10 Best Trigger Point & Muscle Knot Stretches

TENS Unit - Healthmate YK15AB Review & Demo

Sponsored Content: This video contains paid product placement. Thank you to Healthmate Forever for sponsoring this video and providing Doctor Jo with a free YK15AB TENS Unit to use. If you purchase this product from these links/ads, Doctor Jo will receive a commission.

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IT Band Syndrome Stretches & Exercises

With IT Band Syndrome, many like to debate whether it’s really the IT band that's the cause or if it’s your tensor fasciae latae (TFL). The TFL is really the muscle belly of the IT band, so stretching and exercising one should help the other.

There are many ways to stretch the IT band/TFL. You can stretch it lying down with a strap, standing up, and a few other ways.

It’s also good to stretch your hamstrings and your quad muscles because they are closely related to the IT band, and often are tight and irritated as well.

Exercises like clamshells and hip abduction in sidelying and standing do a great job of strengthening the gluteus medius as well as the TFL and hip area. You can always use a resistive band or weights to make the exercises more challenging.

Related Videos:

IT Band Syndrome Stretches & Exercises

IT Band Stretches & Exercises

Top 7 Shoulder Pain Treatments

Sponsored Content: This video contains paid product placement. Thank you to Easy @ Home for sponsoring this video and providing Doctor Jo with a free EHE009 TENS Unit to use. If you purchase this product from these links/ads, Doctor Jo will receive a commission.

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These general shoulder pain stretches & exercises can help relieve shoulder pain and tightness. If you’ve had a surgery or are on precautions, these might not be right for you.

Starting off with some easier shoulder stretches and exercises will help loosen up the shoulder area and decrease the pain. Pendulums, scapular squeezes, and shoulder circles do a great job of getting the muscles moving, but in a fairly pain free way.

Another shoulder pain treatment is using a TENS unit. The folks at Easy @ Home sent me their EHE009 TENS Unit. What’s great about a TENS unit is you can use it while exercising to help control the pain.

The next shoulder exercises are a little tougher, and they focus on some of the muscles around the scapula. Since there are so many muscles that attach to the scapula, if it’s not working correctly, it can cause a lot of shoulder pain.

The last exercises are lat pulldowns/squeezes, snow angels, and plank plus, and they are great scapular stabilization exercises.

Related Videos:

Shoulder Pain Treatment & Rehab Stretches

Shoulder Pain Top 3 Exercises

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