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.

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

1 MILLION Subscribers Celebration!

From the bottom of my heart, I want to thank all 1 MILLION of you who have subscribed to my channel! Hitting this milestone means so much to the pups and me, and we couldn't have done it without each and every one of you! Be safe. Have fun. And I hope you feel better soon!

Using a Recumbent Cross Trainer for Joint Pain Relief & Cardio

Sponsored Content: This video contains paid product placement. Thank you to Teeter for sponsoring this video and providing Doctor Jo with a free FreeStep LT3 to use. If you purchase this product from these links/ads, Doctor Jo will earn a commission from qualifying purchases.

Click here to buy a Teeter FreeStep!

Recumbent cross trainers are basically a combination of a recumbent bike and an elliptical. They're a comfortable, low impact way to improve strength, range of motion, and cardiovascular health.

Often with joint pain, high impact movements can be very painful, and tend to make someone not want to exercise. Recumbent cross trainers allow for a smooth motion that causes very little impact to the joints, but also works them at the same time.

The recumbent cross trainer I'm using in the video is the Teeter Freestep LT3. It's a very quiet machine with a smooth gliding motion that helps provide a great low-impact workout.

Another Doctor Jo Teeter Video:

Using an Inversion Table for Back Pain Relief

Knee Pain Relief Tips Including Hot and Cold Therapy

Buy a knee pain releif worksheetSponsored Content: This video contains paid product placement. Thank you to iReliev for sponsoring this video and providing Doctor Jo with free Hot/Cold Gel Packs to use. If you purchase products from these links/ads, Doctor Jo will earn a commission from qualifying purchases.

Click here to buy an iReliev Hot/Cold Gel Pack!

Is hot/cold therapy an effective way to help relieve knee pain and other pains throughout the body? Here’s some info about hot and cold therapy as well as some other techniques to help relieve knee pain.

While there is some debate on the issue, in general, I like to use hot therapy to help warm up and loosen the muscles before exercise, especially if there is pain and doing a traditional warm up might be too difficult. Then cold therapy afterwards to help reduce inflammation and help calm down irritation. Hot and/or cold therapy should only be done about 10-15 minutes at a time.

Once the knee is warmed up, it should be easier and more comfortable to stretch. Calf stretches, hamstring stretches, IT band stretches, and quad stretches using a strap are a great way to loosen up the muscles around the knee.

Then for exercises, some gentle isometrics exercises are great to start with. Quad sets and hamstring sets will help strengthen the muscles without the big movements that might be painful.

Finally a bridge is a great exercise to help strength your hamstrings and glutes.

Other Ask Doctor Jo Videos:

iReliev Wireless TENS / EMS Therapeutic Wearable System Review

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


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