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.

7 Knee Pain Relief Exercises for Beginners

After a knee injury or knee surgery, or the acute phase, there is often knee pain with movement. These beginner knee pain relief exercises should help get your muscles moving and activating without too much pain.

The first knee pain exercises are isometric exercises. These will help all the muscles around the knee. Quad sets help activate the quadriceps muscles, hamstring sets help activate your hamstring muscles, hip abduction isometrics in hooklying help activate your hip abductors (like your IT band and gluteus medius), and hip adduction isometrics in hooklying help activate your hip adductors (like your groin and adductor muscles).

Seated exercises can also be helpful with knee pain without being painful. Seated heel/toe raises, seated hip flexion, and seated long arc quads (LAQ) or knee extensions should help relieve knee pain.

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Becoming a Physical Therapist or Physiotherapist

Are you interested in being a Physical Therapist or a Physiotherapist? What about a Physical Therapist Assistant (PTA)? Here are some of my favorite things, and some of my not so favorite things, about being a licensed Physical Therapist.

5 Pressure Points for Pain Relief

Many people believe pressure points in various parts of the body can be “released” to help relax and give relief to an area including headaches, muscle tension, and even stress and anxiety. This video has some you can try.

Most of the time these pressure points are sensitive to the touch, but you really want to put pressure through the areas to help get them to release the stress in that particular area or a referred area.

There are a many pressure points throughout the body, but the ones that are easiest to get to and give you the most relief, are at the clavicle, two places on the hands, at your temples, and at your scapula where the levator scapulae attaches. These pressure points can relieve stress, headaches, muscles tension, and sometimes even anxiety.

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Yoga for Stress & Anxiety Relief

While this is not an official yoga routine, and I'm not a yoga instructor (so some of the poses may not be exact), many yoga poses are similar to physical therapy, so hopefully this video will help you de-stress.

I like to start off with some deep breathing to get the blood flowing. You can do 3-5 deep breaths breathing in through your nose and out through pursed lips.

Make sure you are breathing deeply with all the exercises. Then slowly roll over onto all fours, or quadruped and do a cat/dog or cat/cow. Next you can go back onto your feet into a child’s pose or prayer stretch.

Now you can go into an upward dog or if that is too much, you can do a cobra stretch. Then push up into a downward dog. If you want to pedal your feet you can.

Kick your leg out, and pull it through going into warrior one, then out to warrior two. Next lean back and stretch into reverse warrior. Come back down into downward dog, and then repeat on the other side.

From there, go back into downward dog, and then right into child’s pose again. Gently roll over into a long sit so you can roll down into a hamstring and back stretch.

Finally lie all the way down, and go into a supine butterfly stretch. Then finish with the corpse pose.

Related Videos:

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