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.

Wrist Tendonitis Treatment for Pain Relief

Wrist tendonitis, or tenosynovitis, is a general term referring to any tendon in your wrist area causing wrist pain. The swelling of a wrist tendon sheath causes irritation to the tendon. This can be De Quervain’s syndrome, a repetitive strain injury (RSI), or it can even be the wrist flexor or wrist extensor tendons that are irritated.

These stretches and exercises should help.

Start off with active range of motion to the wrist to help relieve the wrist pain. These movements are wrist flexion and extension, radial and ulnar deviation, and pronation and supination. These movements are continuous to warm up the muscles.

Wrist stretching is also very helpful in relieving wrist pain. Stretching the wrist flexor and extensors are very important.

Then opening and closing the hand as widely as you comfortably can will help glide the wrist tendons to improve motion.

To strengthen the wrist, you can use a ball, towel, or pool noodle for finger flexion, and a rubber band for finger extension.

Finally, using a small weight can help reset the muscles in the wrist, and strengthening the wrist muscles will help reduce pain. Using a soup or vegetable can is a great treatment for wrist tendonits.

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10 Best Trigger Point Release & Muscle Knot Stretches

Muscle knots or trigger points form in your neck, upper back, traps, and other areas of your body, when the muscle tissue becomes stressed or injured. This over contracting forms tight knots in the muscle can be very painful. There are several ways to relieve and release knots or trigger points. Here are my favorite treatments to get rid of trigger point pain in your neck, upper back, and traps.

A shoulder squeeze is a great way to work the upper back muscles and decrease muscle knots in the neck and thoracic area.

Chin tucks are a great way to not only relieve neck pain and neck tension, but also reduce tightness in the neck area. It’s also great to help correct posture.

A neck rotation stretch with a towel help to stabilize the spine to open up facet joints and reduce pain in the cervical area.

Snow angels do a great job of correcting muscle imbalances in the shoulder blade or scapula area. When you correct this, the knots will go away.

Sometimes placing pressure directly on the trigger point or knot will help release it. You can do this with a ball or even with a foam roll.

A Cat/dog stretch helps the upper and lower back as well as relaxing the neck muscles. A prayer stretch or child’s pose also helps in the same way.

Most of our knots are in our upper traps and our levator scapulae muscles, so the last two stretches are a great way to release knots in the neck and upper back.

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 Impingement (FAI) Pain Stretches & Exercises

Hip impingement syndrome, or femoroacetabular impingement (FAI) is when the hip joint rubs abnormally causing damage to the hip joint. This can affect your hip range of motion, and can also cause hip pain and hip weakness.

It can also cause damage to the hip cartilage, also known as the labral cartilage. This can happen often in young athletes and runners. If you don’t see much improvement with stretches and exercises, check back in with your doctor for a possible labral tear.

Stretching all the muscles around the hip area is very important. These muscles include the hamstrings, IT band, quad muscles, glutes, piriformis muscle, and groin muscles. By getting more flexibility around the hip area, you not only relieve pressure on the hip joint, but you also can help reduce the abnormal wearing on the joint which will help reduce the hip pain.

Strengthening the muscles around the hip will also help reduce hip impingement pain. Some great hip impingement exercises are a four way hip routine lying down. This includes hip flexion, hip adduction, hip extension, and hip abduction. They help keep the hip strong. Finally a clamshell exercise will help strengthen your hip abductor muscles including the gluteus medius, which is very important in hip stability and walking.

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Runner's Knee Pain Exercises & Stretches

Runner’s knee, aka patellofemoral pain syndrome (PFPS) and chondromalacia patellae, is very common in runners. Runner’s knee symptoms often come from tight muscles causing knee pain and imbalances. This video has some runner’s knee treatment exercises and stretches.

So the first stretch is for the hamstrings. You can stretch the hamstrings in many different ways. It not only helps relieve knee pain, but it also helps relieve hip and back pain.

The next stretch is for the quads. If the quads are tight, it can cause extra pressure on the patelloemoral or kneecap area.

When you have a tight IT band, it can cause the kneecap to not track properly. Runners also tend to have a lot of IT band pain. This stretch will help relieve knee pain as well as hip pain.

Strengthening the outer hip muscles is just as important for runner’s knee relief. The gluteus medius is a very important muscle to keep strong. You can strengthen this area by doing sidelying hip abduction and clamshells exercises.

Other great strengthening exercises for the knee and hips are straight leg raises lying down on your back. Other great ones to help strengthen your gluteus maximus and your hamstrings are lying on your stomach.

Another very important muscle to strengthen is your vastus medialis oblique (VMO). The VMO helps keep the patella tracking properly. Squats with a ball squeeze are a great way to relieve runner’s knee symptoms. Also, side steps ups or lateral step ups can not only help heal a runner’s knee injury, but it can help prevent it as well.

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Gluteus Maximus (Glute) Strain Stretches & Exercises

A gluteus maximus strain, or glute strain, can come from lifting too much with squats or even deadlifts. Your gluteus maximus muscles, also known as glutes, play a big role in the movement of our lower body. Here are some gluteal strain treatments with stretches and exercises.

Starting off with a knee to chest stretch is a great way to relieve glute pain. Stretching the glutes helps the healing process. Another great stretch for your glutes tightness is the figure four stretch. This is also a great stretch if you have sciatic pain or piriformis tightness.

Strengthening glutes is also very important to help heal a glute strain. A simple exercise you can do lying down, sitting, or standing is butt or glute squeezes. Also leg extensions on your stomach or in prone, do a great job of glute strengthening. You can do them with your leg straight as well as your knee bent.

A standing four way hip exercise is great for hip strengthening and hip stability. These also help strengthen the back, knees, and ankles.

The last exercise is a lunge. It does an excellent job of glute strengthening, hamstring strengthening, quad strengthening, and hip and knee strengthening in general.

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