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.

Day 4: Beginner Knee Stretches & Exercises - Whole Body Wellness Challenge

Buy the Knee Routine worksheetIt's Knee Stretches & Exercises Day in my Whole Body Wellness Challenge for beginners! This real-time knee routine is simple, but effective in helping strengthen the knees & relieve knee pain.

Learn more about the 10-Day Whole Body Wellness Challenge and download a FREE calendar so you can follow along.

These knee stretches & exercises are not only great for the knee, but they are also great for the hips and lower legs.

For this routine, you will need a stretch strap, belt, or dog leash to stretch; a ball, pillow, or yoga block to push into, and a roll or rolled up towel.

Let’s begin with a quick 2 minute warm up to help get the muscles loose and ready to go. Long arc quads (leg/knee extension), seated hip flexion, and leg roll outs will help the muscles get ready for the routine.

After the warm up, isometric exercises are a great way to activate the muscles, but not make big movements that might cause pain. Quad sets, hamstring sets, glute sets, hip abduction, and hip adduction isometrics will help activate the muscles around the knee and hip to improve stability and decrease pain.

Then going into some full stretches with a hip flexor stretch will really help improve motion and decrease tight muscles.

Finally, in standing, hamstring curls, standing march, hip flexion/extension, and mini squats are great exercises to work the muscles you have just lengthened and loosened up.

Congratulations on finishing Day 4 of my Whole Body Wellness Challenge. See you back here for Day 5!

More Ask Doctor Jo Videos:

Dr. Jo's Whole Body Wellness Challenge Playlist

Knee Strengthening Exercises

Knee Pain Relief Exercises & Stretches

5 Achy Knee Pain Relief Stretches & Exercises

Buy achy knee worksheetAn achy knee is often caused by tightness or weakness in the muscles around the knee. These knee stretches and exercises should help relieve the knee pain.

The first exercise to help relieve an achy knee is a quad set. This will not only help strengthen the quad muscle, but it will also help loosen up the knee joint.

Next is a heel slide. This is a great way to get some bending or flexion in the knee. Using a strap can also help get an extra stretch.

The last three stretches are with a strap for some of the muscles that cross the knee joint. A hamstring stretch, IT band (or tensor fasciae lattae) stretch, and a quad stretch should help get rid of some of the achy pain around the knee.

Related Videos:

10 Best Knee Pain Strengthening Exercises

Knee Pain Relief Exercises & Stretches

Using a TENS / EMS Unit for Knee Pain Relief

Sponsored Content: This video contains paid product placement. Thank you to iReliev for sponsoring this video and providing Doctor Jo with a free Wireless TENS/EMS Unit to use. If you purchase products from these links/ads, Doctor Jo will earn a commission from qualifying purchases.

Click here to buy an iReliev Wireless TENS/EMS Unit or any other iReliev Product!

A TENS / EMS Unit can be a great tool for helping to reduce and relieve knee pain. It can also help retrain weak or injured muscles. Here are a few wireless & wired pad placements to help relieve knee pain. 

Some common knee and leg injuries that may benefit from a TENS/EMS unit include things like bursitis, tendonitis, strains, sprains, knee replacements (TKA), and arthritis pain.

EMS (Electrical Muscle Stimulation) is used to help retrain muscles. It helps activate the muscles to accelerate healing and regain strength in that muscle. EMS is uncomfortable, and you SHOULD get a contraction with this.

TENS (Transcutaneous Electrical Nerve Stimulation) is used to help reduce pain and increase circulation. The vibration/massage helps relax the muscles and increase circulation to help with healing. You should NOT get a sustained muscle contraction when using TENS.

Wireless TENS/EMS units are a great option for knee pain because there’s no worry about getting the cords tangled. The iReliev TENS/EMS wireless unit is not only wireless, but it also has 14 different modes to help you get the best option for pain relief. Their large pads also make it easy to place over a larger area to get the best coverage.

Other Ask Doctor Jo Videos:

iReliev Wireless TENS / EMS Therapeutic Wearable System Review

How to Use a Percussion Massager for Shoulder & Neck Pain Relief

Knee Pain Relief Tips Including Hot and Cold Therapy

Buy a knee pain releif worksheetSponsored Content: This video contains paid product placement. Thank you to iReliev for sponsoring this video and providing Doctor Jo with free Hot/Cold Gel Packs to use. If you purchase products from these links/ads, Doctor Jo will earn a commission from qualifying purchases.

Click here to buy an iReliev Hot/Cold Gel Pack!

Is hot/cold therapy an effective way to help relieve knee pain and other pains throughout the body? Here’s some info about hot and cold therapy as well as some other techniques to help relieve knee pain.

While there is some debate on the issue, in general, I like to use hot therapy to help warm up and loosen the muscles before exercise, especially if there is pain and doing a traditional warm up might be too difficult. Then cold therapy afterwards to help reduce inflammation and help calm down irritation. Hot and/or cold therapy should only be done about 10-15 minutes at a time.

Once the knee is warmed up, it should be easier and more comfortable to stretch. Calf stretches, hamstring stretches, IT band stretches, and quad stretches using a strap are a great way to loosen up the muscles around the knee.

Then for exercises, some gentle isometrics exercises are great to start with. Quad sets and hamstring sets will help strengthen the muscles without the big movements that might be painful.

Finally a bridge is a great exercise to help strength your hamstrings and glutes.

Other Ask Doctor Jo Videos:

iReliev Wireless TENS / EMS Therapeutic Wearable System Review

How to Use a Percussion Massager for Shoulder & Neck Pain Relief

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DISCLAIMER: The content (the videos, descriptions, links, and comments) on this website is not medical advice or a personalized treatment plan and is intended for general education and demonstration purposes only. Perform the moves in this content at your own risk. These moves may not be appropriate for your specific situation, so get approval and guidance from your own healthcare provider before beginning. If anything is painful or doesn’t feel right, stop immediately and contact your healthcare provider.

Don’t use this content to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare provider or to replace the advice they give you.

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