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.

Cubital Tunnel Syndrome, aka Ulnar Nerve Entrapment

Cubital tunnel syndrome, also known as ulnar nerve entrapment, is when the ulnar nerve becomes compressed or irritated at the elbow. These stretches and exercises are a great treatment for cubital tunnel syndrome.

An ulnar nerve glide helps loosen up the nerve when it is compressed. These should only be one 10 times once a day because any more might irritate the nerve even more.

With your thumb facing up toward the ceiling, flexing and extending at the elbow also helps free up the ulnar nerve in the cubital tunnel.

You can also help glide the tendons of the muscles around the elbow, which are also at the wrist by opening and closing your hand. You can do this with your elbow flexed or extended.

Then you can do soft tissue mobilizations at the elbow to help break up scar tissue. Be very gentle with this so you don’t risk irritating the nerve even more.

It’s also important to stretch your wrist flexors and extensors which attach at the elbow.

Finally a combination move of flexing the elbow and extending the wrist, and then straightening the elbow and flexing the wrist helps open up the cubital tunnel.

Related Videos:

Nerve Glides for Unlar, Median, and Radial Nerves

Elbow Pain Stretches & Exercises

Tarsal Tunnel Syndrome Stretches & Exercises

Tarsal tunnel syndrome is a compression or pinching of the posterior tibial nerve. This can cause symptoms of pain, numbness, and tingling anywhere along the inside of the ankle into the foot. These tarsal tunnel syndrome stretches and exercises should help.

To start off, range of motion of the ankle is a good way to loosen up the area. You can do this with ankle pumps, ankle circles, and eversion/inversion or windshield wipers. 

Next, stretch the calf. You can do this several different ways including with a stretch strap. To help get the inner foot/ankle, you can turn your foot out a little when you stretch.

Then rolling out the bottom of your foot with a lacrosse ball, tennis ball, or racquet ball helps loosen up the fascia and tendons that might be irritated.

Cross friction massage on the tarsal tunnel area also helps increase the circulation to the area to help the healing process.

Exercises standing can be very beneficial to help get the foot/ankle strong again. Heel/toe raises, and balance exercises are great for this.

Related Videos:

Stop Toe Cramps & Foot Cramps

Plantar Fasciitis Stretches & Exercises

10 Best Neck Exercises for Neck Pain Relief

Neck exercises can help prevent neck pain by strengthening the neck muscles, which can help prevent neck injuries. When our neck muscles are weak, they can press on nerves and cause instability.

These are my favorite neck strengthening exercises.

The first is a chin tuck. Chin tucks are not only a great way to strengthen your neck muscles, but they also help correct bad posture by “resetting” the muscles.

The next exercise is a shoulder squeeze. This does a great job of strengthening the trap muscles as well as the rhomboid muscles, and they help open up the chest.

Cervical isometric exercises including extension, flexion, rotation, and sidebending are a good way to start the strengthening process. These work really well when the full movement is either too painful or when you might not be able to do the movement yet per precautions.

The next two exercises use a resistive band for sidebending, rotation and chin tucks. Resistive bands do a great job of getting the concentric and eccentric movement of the muscles.

The last exercise is a shoulder shrug. You can do these with or without weights, and you can do them by standing on a resistive band.

Thanks to Axis Scientific for giving us Dr. Mo Musclestein. Learn more about this muscle replica model and Axis Scientific's other great products.

Related Videos:

Neck Strengthening Exercises

Neck Pain Stretches & Exercises

Calf Pain or Strain Stretches & Exercises

Calf pain often comes from a calf strain, which basically means you have torn calf muscle fibers in the lower leg. A calf strain can be mild to severe and will cause various levels of calf pain.

These stretches and exercises for should help relieve the pain.

You can do calf stretches sitting on the floor or standing up. When you are on the floor you can stretch it with a strap, and standing you can do several ways including a runner’s stretch. You can also stretch the soleus muscle, which sits under the calf or gastroc muscle. It’s important to stretch this muscle as well.

While you are on the floor, you can strengthen your calf muscle with a resistive band. Pushing your foot into plantarflexion will help activate and strengthen the calf.

It’s also important to strengthen your glutes and whole leg. When you have a calf strain, it can affect other muscles in the area. Doing a sidelying hip abduction is a great strengthening exercise for this.

Some great simple strengthening exercises in standing are calf raises, and calf eccentric lowers. This helps the muscle heal and strengthen. Balancing on one foot is also a great way to do this.

Some higher level exercises that you might not be ready for in the beginning are squats with a heel raise and “sneaky” lunges on your toes. These require a lot of balance and strength, so don’t try them until you are ready.

Related Videos:

Calf Strengthening Exercises

Calf Stretch Standing - Runner's Stretch

Greater Trochanteric Bursitis, aka Hip Bursitis

Greater trochanteric bursitis or hip bursitis is the inflammation of the bursa on the outside of the hip, which can cause hip pain. The greater trochanter is the bony area it sits on. There are many bursae in the hip which can cause hip pain, but the greater trochanteric is the most common one.

These stretches and exercises should help you find pain relief.

The main muscles to stretch are your hamstrings, IT band, piriformis, and gluteus muscles. When these muscles are tight, they can cause a lot of pressure on the bursa which will irritate it can cause pain.

Strengthening the hip is very important as well because weakness can also cause bursitis. Clamshell and side planks do a great job of strengthening the hip in general and the gluteus medius muscles. Planks are also great to strengthen the core in general, and this will help as well.

Straight leg raises, hip abduction in sidelying, and prone extension are also great ways to strengthen the hip and pelvis area. When you strengthen these muscles, it helps to get everything working normally again.

Finally, a leg extension in quadruped not only helps with hip stability, but it also helps strengthen the core, hamstrings, and glutes.

Related Videos:

Hip Bursitis Stretches & Exercises

Hip Arthritis Stretches & Exercises

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