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 Ways to Reduce Leg Swelling & Fatigue

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

Click here to check out Jomi Compression's Measure Up Tool to help you find your perfect compression garments!

Leg swelling and fatigue can happen in your legs for many reasons. These easy treatments may help reduce swelling or even prevent it. They may also help prevent leg fatigue.

Starting off on the floor or your bed, ankle pumps, calf stretches, and hamstring stretches help increase the circulation to your legs to help with blood flow.

Another great way to help reduce swelling and fatigue is to use compression stockings, like Jomi compression. They also have a great tool called Measure Up on their site that helps you get the perfect fit without leaving your home.

For some seated and standing exercises, you can do seated leg extensions or long arc quads (LAQ), seated hip flexion, and standing heel/toe raises.

Related Videos:

5 Easy Ways to Reduce Leg Pain & Swelling

Leg Pain Relief Exercises, Seated

7 Easy Knee Pain Relief Treatments

Sponsored Content: This video contains paid product placement. Thank you to Cureve Natural Therapies for sponsoring this video and providing Doctor Jo with a free Large Hot/Cold Therapy Gel Pack Wrap to use. If you purchase products from these Amazon Associate links/ads, Doctor Jo will earn a commission.

Click here to purchase a Cureve hot/cold gel pack wrap like the one in the video!

Knee pain can literally stop you in your tracks. These knee pain treatments may help. Many muscles in the leg cross at the knee joint, so you want to treat the whole area to get maximum knee pain relief.

To start off, you can help mobilize your knee joint and get some traction or distraction by using an ankle weight, and let your foot hang down without touching the floor. Gently swing it back and forth, and side to side to loosen up the joint area.

Then you can begin stretching the muscles around the knee with a calf stretch and a hamstring stretch with a strap. Both of these muscles (tendons) cross the knee joint, so when they are tight, it can cause pain.

People often ask when should they use ice and when should they use heat for an injury. In general, using heat before you stretch and exercise helps loosen up the area to help you get better flexibility, and then ice afterwards to calm back down any inflammation in the area. The folks at Cureve Natural Therapies have a great large hot and cold therapy gel pack wrap you can use before and after you workout.

Next is a quad stretch with a strap. The quad tendon is attached to the patella (kneecap), so if it’s tight, it can put a lot of pressure on the knee joint.

Finally some gentle exercises will help get the muscles working properly again. A quad set and standing heel (calf) raises do a great job of strengthening the muscles.

Related Videos:

10 Best Knee Pain Strengthening Exercises

7 Best Knee Strengthening Exercises

Restless Legs Syndrome Relief (RLS)

Restless legs syndrome (RLS) causes uncomfortable or painful sensations in the legs and an overwhelming urge to move them. It often happens in the evening or when you are trying to go to sleep.

To help relieve restless legs syndrome symptoms, start off by massaging, foam rolling, or using a rolling stick to relax the large muscles in your legs like your quads, hamstrings, and calf muscles.

Once you have massaged them out, you can stretch all of these muscles as well with a stretch strap, dog leash, or belt.

Some exercises like ankle pumps and bridges help work the muscles to fatigued them out. This should help calm them down as well.

Finally, the child’s pose is a great stretch for the whole body, and can really help you calm everything back down before you go to sleep.

Learn how to get on my "Wall of Thanks."

Related Videos:

Calf Pain Relief

7 Best Treatments to Prevent Leg Pain & Fatigue in Runners

7 Best Knee Pain Exercises (Advanced)

These knee exercises are more advanced (they even got me a little winded!), and they should help strengthen your knees and decrease knee pain. If they are too difficult, check out my knee pain moderate exercise video.

Single leg bridges are a great way to work the muscles all around your knee to help relieve knee pain. If you are not quite ready for it you can use both legs.

Squats and squats with a ball squeeze work the muscles around the knee together to keep them balanced. Make sure you are using correct form.

Using a band for sidestepping and a 4 way hip not only work your hip muscles, but they work your knee muscles as well.

Finally single leg heel raises and single leg squats are a great knee exercise, but they can be very difficult, so make sure to start by holding onto something for balance.

Learn how to get on my "Wall of Thanks."

Related Videos:

10 Best Knee Pain Strengthening Exercises

Knee Pain Relief Exercises & Stretches

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