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.

How to Use a Percussion Massage Gun 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 Percussion Massager 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 Percussion Massager!

Percussive Massage Therapy for knee pain relief is a new rehab treatment that uses fast, soft pulses over a short amount of time to get deep down into the muscle fibers.

The continuous taps help muscles relax and heal. A percussion massager (aka massage gun) works great to help relieve knee pain. Focusing on the muscles around the knee will help loosen up the area and relieve pain. The quads, IT band and tensor fasciae latae (TFL), hamstrings, calves, and even the anterior tibialis are the main muscles that cross the knee joint or affect the knee joint when tight or not balanced.

Like a traditional massage, a percussion massager helps to reduce inflammation and increasing circulation. It can help relax tight muscles, break up scar tissue and adhesions, and minimize muscle soreness and tension. Some studies have found percussive therapy to be as effective as massage in preventing DOMS (delayed onset muscle soreness).

In this video, I’m using the iReliev Wireless Percussion Massager. In addition to being wireless, the unit is very quiet, and it comes with four different head attachments to target various areas. It also includes a nice carrying case to keep everything organized and in one place.

Other Ask Doctor Jo Videos:

iReliev Wireless TENS / EMS Therapeutic Wearable System Review

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

5 Knee Pain Relief Stretches & Exercises You Can Do In Bed

Buy Knee Pian Relief WorksheetThese knee pain relief stretches & exercises don't necessarily need to be done in bed, but they may help relieve knee pain in the morning before getting up, and/or when going to bed at night.

Often with knee pain, we wake up stiff and sore. We can also have knee pain at the end of a long day. These simple knee stretches and exercises may help no matter when knee pain strikes.

The first two knee stretches are an active assisted hamstring stretch and a knee to chest stretch. These will help loosen up the muscles around the joint and the joint itself.

Heel slides are also a great way to get movement in the knee joint and help loosen the knee before you get up or go to bed.

Finally, isometric exercises like hamstring sets and quad sets not only strengthening the muscles, but they also help loosen up the area by relaxing tight muscles.

Click here to find out more about reps, set, and frequency.

Related Videos:

Knee Strengthening Exercises

Knee Pain Relief Exercises & Stretches

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 to buy 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.

Related Videos:

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

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