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. Be safe. Have fun. And I hope you feel better soon.

Knee Range of Motion Improvement

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Knee range of motion often declines after knee injuries & surgeries like knee scopes, total knee replacement, or ACL repairs. These can help get your knee range of motion back. 

One great way to gain knee flexion or knee bending is heel slides. When you do these lying down, you can use a strap to help get more motion. For knee extension or straightening, you can prop it up on something small, and try to relax your body. Gravity will help get the motion back.

Quad strengthening will also help with knee extension, and quad sets are a great way to do this. You can also use an EMS unit to help retrain your muscles when they might not be firing like they are suppose to do. The folks at Massage Therapy Concepts sent me their TENS/EMS unit. It’s great to have a combination of both because you can use the EMS to strengthen and retrain the muscles, and you can use the TENS for pain control while you are working on your motion.

Seated heel slides with a toe tap do a great job of gaining knee flexion. Knee props in sitting and using a weight does a great job of gaining knee extension.

Related Videos:

Knee Extension Improvement (Knee Straightening)

Knee Strengthening Exercises

Top 7 Knee Pain Relief Treatments

Sponsored Content: This video contains paid product placement. Thank you to Sleeve Stars for sponsoring this video and providing Doctor Jo with a free Knee Support Sleeve to use. If you purchase this product from these links/ads, Doctor Jo will receive a commission.

Click here and use code DOCTORJO10 to get 10% off the knee support sleeve feature in this video!

General knee pain often comes from tightness in your leg muscles and the knee joint itself. Here a some easy ways to help with knee pain relief.

The first knee pain relief treatment is patella mobs or kneecap mobs. Since the patella is connected to the quad tendon and the patellar tendon, it’s important to keep it loose so it doesn’t put extra pressure on your knee joint.

The next two knee pain relief exercises are quad and hamstring sets. Isometric exercises are a great way to strengthen the muscles without irritating them. It’s also a great way to relax the muscles and prevent tightness and spasms.

Another great knee pain treatment is to use a knee support sleeve. The folks at Sleeve Stars sent me their knee support sleeve. The sleeve can really help with the compression component of the sleeve. It can help decrease swelling, increase circulation, and warm up the muscles to help prevent further injury.

The last three treatments are stretches for the calf/hamstrings, IT band, and quads. All these muscles and tendons cross the knee joint. So when they are tight, they can cause increased pain. Stretching them out consistently will help relieve the pain.

Related Videos:

Knee Strengthening Exercises

10 Best Knee Stretches for Knee Pain Relief

Top 7 MCL Sprain Treatments

There are many different MCL sprain grades. You can also have a complete MCL tear. These MCL stretches & exercises are for before surgery. If you’ve had surgery, follow the protocol given by your doctor or physical therapist.

The medial collateral ligament (MCL) is located on the inner part, of your knee. It helps add stability and strength to the knee joint.

The first MCL sprain treatment is to start off by getting mobility in the knee joint. You can help flex and extend the knee with knee props and heel slides.

Next you want to strengthen not only the muscles around the knees, but also around the hip as well. Clamshells and a four way hip do a great job of strengthening these muscles.

Finally standing up, hamstring curls and balancing are great ways to strengthen and help stabilize the knee joint.

Related Videos:

Knee Pain Stretches & Exercises

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Top 7 ACL Sprain Exercises & Stretches

An ACL sprain can have several different grades, and there is also a complete ACL tear. If you've had ACL surgery, follow the protocol given by your doctor or physical therapist.

These are my favorite ACL stretches and exercises for an ACL Sprain before surgery or if you decide not to have surgery.

To start off, you want to get the knee motion back. Heel slides, quad sets, knee props, and hamstring stretches can help you gain back motion that you might have lost with your injury. There are several other muscles around that knee that are also important to stretch, and you can find many other stretches on my channel.

Once you have mobilized and stretched the knee, you can work on strengthening the knee. A straight leg raise (SLR), terminal knee extension without and with a resistive band, and a balance progression series are great ways to get the strength and stability back in your knee.

Related Videos:

Knee Pain Stretches & Exercises

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These knee arthritis exercises help the knees become stronger which can help with knee arthritis pain. They might be hard or painful in the beginning, but the stronger you get, the less pain you should have.

The first exercise is a quad set. This helps strengthen the quadriceps muscles in an isometric way. Next is a bridge. Bridging helps strengthen the hamstrings, glutes, and low back. Then you have hip abduction and hip adduction that work the outer and inner muscles.

Straight leg raises (SLR) and clamshell exercises are often thought more of hip exercises, but they are great for the knee as well. 

Now sitting in a chair, you will do hip flexion and knee extension or long arch quads (LAQ). These are also easy to do if you work at a desk all day.

Finally, standing up, you have heel/toe raises and mini squats. These will not only help with knee arthritis pain, but they will also help with balance and gait.

Related Videos:

Knee Pain Relief Exercises & Stretches

Knee Arthritis Stretches & Exercises

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