Knee & Leg Pain

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 Best Knee Pain Exercises (Moderate)

These knee pain exercises should help strengthen your knees and decrease knee pain. If these moderate knee exercises are too difficult, check out my beginner knee pain video first.

The first knee pain exercises are bridges, clamshells, and a four way hip lying down. These not only work your knees, but your hips as well.

Bridges with a band make your muscles work together to help them stay balanced. Sometimes when you have an injury, the muscles become imbalanced, and don’t work together.

Sit to stand, heel/toe raises, and single leg balance exercises work your hips, knees, and ankles. All these areas need to be strong to help your knees stay strong and decrease the knee pain.

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Related Videos:

10 Best Knee Pain Strengthening Exercises

Knee Pain Relief Exercises & Stretches

Prevent Varicose Veins & Spider Veins

 

Sponsored Content: This video contains paid product placement. Thank you to JOMI Compression for sponsoring this video and providing Doctor Jo with a variety of free compression garments to use.

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Varicose veins & spider veins are often caused by poor circulation in your legs and feet. In this video, I'll show several treatments that can help prevent them. 

Ankle pumps and seated heel/toe raises do a great job of increasing the circulation to your legs and increase oxygen to your blood so they can help prevent varicose and spider veins. They are also easy to do almost anywhere.

Another great treatment is Compression stockings, hose, or socks. The folks at JOMI Compression have several different sizes and colors. Their thigh high compression hose are a great option to help prevent varicose and spider veins, as well as prevent DVTs and help with muscle fatigue.

Now for standing exercises and stretches. The runner’s stretch stretches the calf muscles and Achilles tendon. Heel raises and single leg raises not only do a great job to increase circulation, but they also do a great job of strengthening the legs.

Finally, a squat or modified squat is a great exercise as well.

Related Videos:

Varicose Veins Help

DVT (Deep Vein Thrombosis) Prevention Exercises

Leg Pain Relief Exercises, Seated

These leg pain relief exercises are easy to do anywhere. Since they are all done seated, they're great if you aren't ready for standing exercises, or if you just want a simple way to keep your legs moving throughout the day.

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These 9 leg pain relief exercises do a great job of working your leg muscles.

Starting with heel/toe raises, hip flexion, and long arc quads (LAQ) or knee extensions, seated hip abductions, and seated hip external rotations will help get the blood circulating in your legs.

Once those become easy, you can add a resistive band to make it a little more challenging.  Hip flexion and hip abduction rollouts with a band are great for strengthening the legs and hips.  

Finally hip external rotation (ER) and hip internal rotation (IR) with a band are more challenging because they work the smaller hip muscles.

Related Videos:

Calf Pain Relief

7 Best Treatments to Prevent Leg Pain & Fatigue in Runners

7 Knee Pain Relief Exercises for Beginners

After a knee injury or knee surgery, or the acute phase, there is often knee pain with movement. These beginner knee pain relief exercises should help get your muscles moving and activating without too much pain.

The first knee pain exercises are isometric exercises. These will help all the muscles around the knee. Quad sets help activate the quadriceps muscles, hamstring sets help activate your hamstring muscles, hip abduction isometrics in hooklying help activate your hip abductors (like your IT band and gluteus medius), and hip adduction isometrics in hooklying help activate your hip adductors (like your groin and adductor muscles).

Seated exercises can also be helpful with knee pain without being painful. Seated heel/toe raises, seated hip flexion, and seated long arc quads (LAQ) or knee extensions should help relieve knee pain.

Related Videos:

10 Best Knee Pain Strengthening Exercises

7 Best Knee Strengthening Exercises

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