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 Groin Strain Stretches & Exercises

The groin muscle is easy to injure or pull. When you have a groin strain, you want to do gentle stretches and exercises to help the healing process.

Lying down, supine butterfly stretches and leg roll outs are a great way to warm up and loosen the groin muscles.

Then ball squeezes or hip adduction isometrics and side lying hip adduction exercises will help strengthen the groin or adductors.

Next in a seated position on the floor, you can try the butterfly stretch. This way will be a little more intense with the stretch.

Now standing up, you can try a sumo stretch. This is harder to do, and you will get an even bigger stretch, so you might want to wait for this one until the others are easy to do.

Finally, a side lunge will not only stretch the groin, but it will also strengthen it as well.

Related Videos:

Pulled Groin Pain Stretches

Inner Thigh Strengthening Exercises

SleepOvation Mattress Review (8 Month Update)

Sponsored Content: This video contains paid product placement. Thank you to SleepOvation for sponsoring this video and providing Doctor Jo with a free King Mattress to use. If you purchase this product from the links below, Doctor Jo will earn a commission.

Click here and use code DOCTORJO to get a discount on a SleepOvation mattress.

I've been sleeping on my SleepOvation mattress for 8 months now, so I wanted to give an update on how things are going.

The SleepOvation mattress has 700 individual cushions, which do an excellent job of supporting your body and pressure points. Sometimes memory foam flattens out, and doesn’t support certain areas like it should.

Also by having 700 individual cushions, it allows air to flow through out the mattress. If you are like me, you get hot when you sleep, and this mattress does a great job of allowing air to flow and prevent hot spots.

Having a comfortable mattress like this one from SleepOvation is very important in overall health. When we sleep, our bodies work to heal. So if you aren’t sleeping well, you will have a harder time healing.

Check out my original SleepOvation mattress review.

Ankle Sprain Treatments for Pain Relief

Sponsored Content: This video contains paid product placement. Thank you to BraceAbility for sponsoring this video and providing Doctor Jo with a free Ankle Support Brace to use. If you purchase this product from these Amazon Associate links/ads, Doctor Jo will earn a commission.

Click here to purchase the BraceAbility Ankle Support Brace featured in the video!

Ankle sprains are different grades depending on how severe they are. These ankle sprain treatments are for an early sprain where you want to get some movement, but you don’t want to overdo it. 

To start off with some ankle sprain pain relief, you will stretch your calf muscles. The calves often become tight with a sprain because you are not working the muscles like you normally would. Then you will do ankle circles. Try to just move at the ankle and not your whole leg.

In the early stages, you can also use an ankle support if you have a sprained ankle. The folks at BraceAbility sent me their neoprene ankle wrap. Wraps or sleeves are a great way to get some stability in the ankle, and to help get the swelling and irritation out with some compression. 

Then you will do ankle pumps, which is ankle dorsiflexion and plantarflexion. This also works the calve muscles like a pump to help decrease swelling. Next you will do ankle inversion and eversion or windshield wipers. 

You can also stretch out the bottom of your foot or the plantar fascia area because it can become inflamed when you don’t have normal movement. Finally you can do some light resistive exercises as long as they don’t increase the pain.  

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Tailbone (Coccyx) Pain Relief

The tailbone (or the coccyx) can become very painful if it’s injured or fractured. Here are 7 simple ways to help relieve coccyx or tailbone pain.

For the first stretch for tailbone pain, you will start in quadruped or all fours. Open up your knees, but bring your feet slightly together. Lean back into a stretch, but not all the way to your feet. Then you can gently take your hips side to side.

Next, staying in quadruped, you will do a cat/dog or cat/cow to stretch the hips and pelvis. Then you can go back into a full child’s pose or prayer stretch. The further down you go, the better stretch you will get. After that, you can lie all the way down on your stomach, and come up into a cobra stretch. If that is too much, you can start with a prone prop.

For the last stretch for coccyx and tailbone pain, roll over onto your back, and do trunk rotations and bridges.

Related Videos:

Pain from Sitting Too Long? These 5 Tips Can Help

Aylio Coccyx Seat Cushion for Back Pain Relief Review

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