Knee & Leg Pain

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.

Relieve Knee Pain

Sponsored Content: This video contains paid product placement. Thank you to Auvon for sponsoring this video and providing Doctor Jo with a free Dual Channel TENS Massager to use. If you purchase products from these Amazon Associate links/ads, Doctor Jo will earn a commission from qualifying purchases.

Click here and use code X2JRTZOJ to get 50% off an Auvon TENS/EMS Unit like I use in the video.

Knee pain can be caused by tight and/or weak muscles around the knee joint. The treatments in this video may help relieve knee pain.

The first three stretches to help relieve knee pain are hamstring stretches, quad stretches, and IT band stretches. Since they all cross the knee joint, getting more flexibility can reduce pain.

Another great way to help relieve knee pain is using a TENS unit. The folks at Auvon sent me their Auvon Dual Channel TENS EMS Unit 24 Modes Muscle Stimulator. This unit is FSA/HSA eligible, so check with your plan provider about purchasing. TENS Units can also be used while you are exercising or moving.

Buy Knee Pain Relief Worksheet

Finally, quad sets, hamstring sets, and bridges are great ways to strengthen the muscles around the knee without aggravating the muscles.

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Knee Strengthening Exercises

Real Time Knee Pain Stretches & Exercises

Bowed Legs Stretches & Exercises

Bowed legs (aka bowlegs, bow legs, or genu varum) can come from weak & tight muscles, bone deformations, and/or degeneration. These stretches & exercises are designed to help if it’s coming from weak and/or tight hip muscles.

Start off with reverse clamshells and sidelying hip adduction. These will help strengthen the internal rotator and adductor muscles to pull the knees back inwards.

Using a resistive band to help strengthen the dorsiflexor muscles are also a great way to help correct the knee position while walking.

Supine and seated figure four stretches are great to loosen up tight glutes and external hip rotators that might be pulling the hips and knees outwards.

Hip internal rotator muscles can also be strengthened in sitting without or with a resistive band.

Finally, in standing, a hip hinge with a ball squeeze at the knees will help strengthen the hip adductors and internal rotators.

Related Videos:

10 Best Hip Strengthening Exercises to Relieve Hip Pain

Hip Arthritis Stretches & Exercises

Knee Pain Relief Stretches & Exercises

Buy Knee Pain Relief WorksheetKnee pain can come from weakness and/or tightness in one of the muscles that cross the knee joint. These knee stretches & exercises may help provide knee pain relief.

Quad stretches and hamstring stretches with a strap are a great way to relax the muscles and get a good stretch to relieve pain around the knee.

Quad sets and hamstring sets are isometric exercises that help activate the muscles, but don’t do big movements that might irritate the knee.

Hip adduction and abduction isometric exercises also help strengthening the muscles without irritating them.

Related Videos:

Knee Strengthening Exercises

Real Time Knee Pain Stretches & Exercises

Knee Pain Relief Exercises, Seated – 5 Minute Real Time Routine

These simple knee exercises are all done in the seated position and may help relieve knee pain and knee tightness. They are also performed in real time so it's easy to follow along.

Therapeutic knee exercises don’t have to require spending a lot of time doing them. Doing the knee exercises correctly and with control is just as important. The exercises should help strengthen the knees.

Starting with a warm up helps loosen up the muscles surrounding the knee. Seated hip flexion, LAQ (long arc quads), and seated heel/toe raises will get the main muscle groups that cross the knee joint.

Seated hip flexion with a band, seated knee extensions (LAQ) with a band, and seated hip abduction with a band are great ways to focus on the muscles around the knees.

Seated ball squeezes and seated hamstring sets are isometric exercises, but they can be very affective in strengthening the muscles.

Related Videos:

Knee Pain Relief Exercises & Stretches

10 Best Knee Pain Strengthening Exercises

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