Knee & Leg Pain

How to Use a TENS / EMS Unit for Knee Pain Relief

Sponsored Content: This video contains paid product placement. Thank you to Healthmate Forever for sponsoring this video and providing Doctor Jo with a free T12AB TENS/EMS Unit to use. If you purchase a product from these links/ads, Doctor Jo will receive a commission.

Click here and use code DRJO to get 10% OFF a Healthmate Forever TENS/EMS Unit!

A TENS / EMS Unit can be a great tool for helping to reduce and relieve knee pain. Here are some pad placements to relieve different types of knee pain.

Some common knee and leg injuries that may benefit from a TENS/EMS unit include things like bursitis, tendonitis, patellofemoral pain syndrome, quad strain, hamstring strain, acl tears or sprains, meniscal tears, knee replacements (TKA) and arthritis pain.

TENS (Transcutaneous Electrical Nerve Stimulation) is used to help reduce pain and increase circulation. Basically the vibration of the TENS follows the same pathway as the pain pathway to the brain and helps cancel it out. It is a great alternative to pain medication. A TENS uses two or four electrodes with cross currents to surround the area. The deep vibration/massage helps relax the muscles and allow for healing. You should not get a muscle contraction when using TENS.

EMS (Electrical Muscle Stimulation) is designed to treat more of the muscle area than the nerves. It helps activate the muscles to help healing, and regain strength in that muscle. EMS is uncomfortable, and you should get a contraction with this. To help with elbow strengthening, placing the electrodes over the wrist extensor muscles is a great option.

Healthmate Forever has a wide variety of TENS/EMS Units and pads. The unit I'm using in this video is the T12AB.

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Physical Therapy for Knee Pain Relief

Physical therapy stretches for knee pain can help relieve muscle tightness that often causes pain in the knee. These stretches may help with general knee pain, arthritis pain, & strains & sprains around the knee.

Many of the muscles in the leg cross the knee joint, and when they are tight, the put extra pressure on the knee joint. Some of the main muscles that cross the knee are the calf muscles, hamstrings, quads, and IT band. Also, the hip flexors are important to stretch as well even though they don’t cross the knee joint.

There are many ways to stretch these muscles, and you can do the one that works best for you.

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5 Best Sciatica Exercises for Piriformis Syndrome

Sciatic pain can be caused by a few different things. These are my 5 favorite exercises for sciatica from a tight piriformis.

The first sciatica exercise is hip abduction in hooklying with a band. This is good to strengthen your hip abductors as well as your hip external rotators.

The next exercise is bridging with a band. A bridge is great for the gluteus maximas and hamstrings, and when you add in the band, it gets your piriformis and gluteus medius as well.

Then there is the clamshell exercise. This one is harder than it looks, and it’s best to start out without the band until you can the correct technique. It strengthens all the glute muscles.

Now you will roll onto all fours, or quadruped. This exercise not only uses the muscles to stabilize one side, but it also uses the muscles on the other side to move the leg.

Finally you have squats with a band. Squats are a great lower body work out, and by adding the band, it makes all the muscles work together including the piriformis.

Related Videos:

Piriformis Syndrome Stretches & Exercises

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5 Best Sciatic Stretches for Piriformis Syndrome

Sciatic pain can be caused by a few different things. These are my 5 favorite stretches for sciatica from a tight piriformis.

The first sciatica stretch is a figure four stretch lying down.  It is a great stretch for the piriformis muscle, and you can modify it if needed.

The next stretch is a knee to opposite shoulder stretch.  This stretches the piriformis in a slightly different way, so it might feel more comfortable than the figure four.

Then there is the trunk rotation in long sitting.  This not only stretches your piriformis muscle, but it also stretches your trunk and low back, so if you are having some pain there too, it might be a good one for you.

Now you will do a modified pigeon stretch.  Sometimes the pigeon stretch is too difficult for people to get in that position.  This one slightly changes the tension, and makes it a little easier to get into.

The last stretch is a seated figure four stretch.  This is great if you don’t have time or the place to lie down on the floor.  It’s also a great alternative for people who have a hard time getting off the floor.

Related Videos:

Sciatica: Is it Piriformis Syndrome or a Herniated Disc?

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7 Best Knee Strengthening Exercises

Sponsored Content: This video contains paid product placement. Thank you to Titan Compression for sponsoring this video and providing Doctor Jo with frww compression knee sleeves to use. If you purchase this product from these links/ads, Doctor Jo will receive a commission.

Click here and use discount code 6DQT-CK66DA-6B7RPB to get 10% off a pair of Titan Compression Knee Sleeves.

These knee strengthening exercises don't require using a lot of weights. If you have some knee pain, you might want to use knee compression sleeves. They can help reduce swelling, pain, and give your knee some compression during the exercises while helping the healing process. In this video, I'm using Titan Compression Sleeves.

The first exercise to help strengthen the knee is a short arc quad (SAQ), this is a great way to get started without doing to much to the knee. It helps strengthen the quad muscles with extend or straighten the knee.

The next knee strengthening exercises are a bridging series including a regular bridge, bridging with a band, and bridging squeezing into a ball. These all are great for the hamstrings, glutes, and surrounding muscles of the knee and hips.

Then you will do a long arc quad (LAQ), this is like the SAQ, but it is a longer arch with works the quad muscles in a bigger range of motion.

The final two exercises for the knee are a squat and a squat with a band. Squats do a great job of strengthen all of the lower leg muscles including hamstrings, quads, glutes, hip flexors, and others.

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Knee Strengthening Exercises

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