Hi, I'm Doctor Jo, a Physical Therapist and Doctor of Physical Therapy. I hope you enjoy my video demos of stretches & exercises for common injuries and syndromes. Be safe. Have fun. And I hope you feel better soon.

Using a TENS / EMS Unit for Knee Pain Relief

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A TENS / EMS Unit can be a great tool for helping to reduce and relieve knee pain. It can also help retrain weak or injured muscles. Here are a few wireless & wired pad placements to help relieve knee pain. 

Some common knee and leg injuries that may benefit from a TENS/EMS unit include things like bursitis, tendonitis, strains, sprains, knee replacements (TKA), and arthritis pain.

EMS (Electrical Muscle Stimulation) is used to help retrain muscles. It helps activate the muscles to accelerate healing and regain strength in that muscle. EMS is uncomfortable, and you SHOULD get a contraction with this.

TENS (Transcutaneous Electrical Nerve Stimulation) is used to help reduce pain and increase circulation. The vibration/massage helps relax the muscles and increase circulation to help with healing. You should NOT get a sustained muscle contraction when using TENS.

Wireless TENS/EMS units are a great option for knee pain because there’s no worry about getting the cords tangled. The iReliev TENS/EMS wireless unit is not only wireless, but it also has 14 different modes to help you get the best option for pain relief. Their large pads also make it easy to place over a larger area to get the best coverage.

Other Ask Doctor Jo Videos:

iReliev Wireless TENS / EMS Therapeutic Wearable System Review

How to Use a Percussion Massager for Shoulder & Neck Pain Relief

Relieve Neck Pain from Trigger Points & Muscle Knots

Buy the trigger point worksheetNeck pain can come from trigger points or knots in the neck muscles. Basically, a trigger point is when muscle tightens up in a particular spot. Stretches & exercises can help relieve & reduce the muscle knots.

The first two stretches are my favorites for any kind of neck pain. An upper trap stretch and a levator scap stretch can help relieve neck pain and release the trigger points.

The neck stretch is for the scalene muscles. This one can be done a few different ways.

Exercises can help relax the muscles as well. A chin tuck is not only great to stretch the muscles, but it also helps strengthen them as well.

Finally, if stretching is too uncomfortable or maybe contraindicated, a ball can be used to press directly on the trigger point to help release it.

Related Video:

10 Best Trigger Point & Muscle Knot Stretches

Trigger Point Release

5 Hip Osteoarthritis Pain Relief Exercises, Seated

Buy hip osteoarthritis worksheetHip osteoarthritis or hip arthritis can cause pain in the hips, back, and knees. Sometimes standing exercises may be too difficult or painful, so here are some seated exercises that may help.

Seated hip flexion and seated hip extension (long arc quad – LAQ) are great ways to help strength the hip flexors and quad muscles.

Ball squeezes work the inner thighs or adductor muscles. Hip or leg rollouts with and without a band work the outer thighs or the abductor muscles. These help stabilize the hip, and can help reduce arthritis pain when they are strong.

Finally seated hip internal rotation will also help strengthen the muscles around the hip. These can be done with or without a band.

Related Videos:

7 Tight Hip Stretches

10 Best Hip Strengthening Exercises to Relieve Hip Pain

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DISCLAIMER: The content (the videos, descriptions, links, and comments) on this website is not medical advice or a personalized treatment plan and is intended for general education and demonstration purposes only. Perform the moves in this content at your own risk. These moves may not be appropriate for your specific situation, so get approval and guidance from your own healthcare provider before beginning. If anything is painful or doesn’t feel right, stop immediately and contact your healthcare provider.

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