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.

10 Best Knee Pain Stretches

Knee pain stretches are great for the several muscles that cross the knee joint and end at the knee joint. When any of them are tight, they can cause knee pain, knee stiffness, and difficulty walking. These are my favorite knee stretches to help relieve knee pain.

The first stretch is really a mobilization of the patella (kneecap). It does a great job of stretching out the muscles/tendons that hold the patella in place.

The next stretch is a heel slide. It also helps strengthen the knee as well. The stretch is a gentle way to stretch the quad muscle.

The next stretches stretch the calf, hamstrings, and IT band. All these muscles cross over the knee joint, so when they are tight, they put extra pressure on the joint.

The quad stretch is important because the quad tendon connects to the patella. If it is tight, it pushes the patella down into the femur bone, which can cause pain and degeneration of the joint.

The next stretches are for the groin, hip flexor, and adductors. Even though they don’t directly cross over the knee joint, if they are tight, they can cause pain and problems walking.

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

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Hip Tendonitis Stretches & Exercises

Hip tendonitis stretches and exercises can help relieve many types of hip pain. Hip tendonitis is a very general term basically meaning inflammation in any one of the tendons at and around the hip. Hip tendonitis can cause hip pain, which is usually gradual. It can also cause tenderness in the hip over the affected tendon

These stretches and exercises should help.

A hip flexor and quad stretch in the lunge position is a great way to loosen up the hip joint. When these are tight, they can also cause problems walking and pain in other joints as well.

A figure four stretch for the glutes and piriformis muscles help loosen up the back of the hip. Sometimes this pain is misdiagnosed as sciatica.

After you have stretched, you want to strengthen the hip muscles. One of the best ways to do this is a 4-way hip on the floor. This strengthens the hip flexors, hip abductors, hip extensors, and hip adductors.

While you are on the floor, you can do some higher level exercises. Side planks with a hip drop is a great way to strengthen the hip as well as the core in general. These can also be done modified if you are not quite ready for full ones.

Finally, this stretch/strengthening combination movement really helps with hip strengthening, balance, hip stability, and hip flexibility. Make sure you hold onto something for balance, and you might not want to try this until you are almost ready to return to all activities.

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10 Best Neck Pain Stretches

Neck pain relief stretches are great for the many muscles in our neck because when any of them are tight, they can cause neck pain, tension headaches, and decreased motion. Neck injuries that can also benefit from neck stretches include cervical spondylosis, cervical stenosis, cervical strain, and many others.

These top 10 stretches are the ones I have found work best for me as well as my patients.

The first set of stretches are active range of motion (AROM) movements. These are to help loosen up the muscles and get them warm before you stretch them out. These are cervical rotation, cervical sidebend, cervical extension, and cervical flexion.

The neck stretch is both a stretch and exercise. It’s one of my favorites because it really helps “reset” the neck muscles, especially when you spend long periods of time looking at a computer screen. This one is great to correct bad posture.

A chest stretch and anterior scalene stretch focuses on the muscles in front of your neck and chest area. They help open up the area and takes pressure off the neck.

The upper trapezius and levator scapulae stretches focus on the muscles in the back of the neck. They often have trigger points, and can cause a lot of neck pain and headaches.

The final stretch is a cervical rotation stretch with a towel. This helps to stretch each segment of your cervical spine at a time. They are also called SNAGs, and do a great job of loosening up the facet joints.

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

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Foot Pain Stretches & Exercises with The OH Ball

Sponsored Content: This video represents the honest opinions of Doctor Jo. Thank you to The OH Ball for sponsoring this video and providing Doctor Jo with a free Oh Ball and SnOH Ball to use. If you purchase the product from these links/ads, Doctor Jo will receive a commission.

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Foot pain like plantar fasciitis, heel spurs, high or fallen arches, or just tired and sore feet can be helped with simple stretches and exercises. Rolling a massage ball along the foot is also a great way to relieve pain.

The OH ball and SnOH ball are both massage balls designed to provide targeted relief to painful areas of the body including the feet. They both have integrated handles for easier control, and the SnOH ball has the added benefit of being able to be frozen to provide cooling relief as well.

The Oh Ball does a great job of stretching out the muscles and fascia around the foot and calf area. After you stretch everything out, you want to make sure you are strengthening the muscles in the foot and lower leg as well.

A great way to exercises the calf muscles and the anterior muscles in the lower leg, is to do seated heel/toe raises. This has some weight bearing, but not full weight.

If you have a resistive band, it is another great way to strengthen the muscles, especially on the bottom of your foot and into the lower leg. The toe flexors go underneath the foot into the leg, so it’s important to keep them strong.

Finally, some standing exercises use your full body weight, so they are a little tougher. Start off with standing heel/toe raises. If they are easy, you can do them one foot at a time. Then strengthen the arches of your foot by keeping your heels and toes on the ground, but curl your arch up into a C.

The last one is a balance series. Working on your balance does a great job of strengthening the foot and ankle.

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