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 Best Knee Pain Exercises (Moderate)

Buy Knee Pain WorksheetThese knee pain exercises should help strengthen your knees and decrease knee pain. If these moderate knee exercises are too difficult, check out my beginner knee pain video first.

The first knee pain exercises are bridges, clamshells, and a four way hip lying down. These not only work your knees, but your hips as well.

Bridges with a band make your muscles work together to help them stay balanced. Sometimes when you have an injury, the muscles become imbalanced, and don’t work together.

Sit to stand, heel/toe raises, and single leg balance exercises work your hips, knees, and ankles. All these areas need to be strong to help your knees stay strong and decrease the knee pain.

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Knee Strengthening Exercises

Buy Knee Strengthening Worksheet

Knee strengthening exercises can range from simple to complex. You can do very simple ones sitting down to more difficult ones standing up. In this video, Doctor Jo will show you a progression of knee strengthening exercises.

The first exercise is a seated knee extension, or long arc quad (LAQ) to help strengthen your quad muscles. It’s important to go slow and controlled to really work the muscles. Start off in a chair with your back straight. Slowly bring your foot up straightening out your leg. At the end, you can pull your toes up to help contract the muscles even more. Then slowly come back down. If that becomes easy, then you can add small ankle weights.

The next exercise is a seated hip flexion to help strengthen the hip flexor muscles. Again, make sure you are going in a slow controlled movement. Bring your knee up towards the ceiling as far as you comfortably can, and then slowly come back down. If this becomes easy, you can add ankle weights.

Now you are going to do squats. The best way to do a squat is to give yourself a target like a chair or couch. Spread your feet about shoulder width apart, and make sure your knees do not go in front of your toes. Stick your buttocks back and keep your back straight. If this is too hard, you can put a box in the chair, so you don’t have to squat as low. If the squats at the chair become too easy, you can do one leg squats. It’s the same concept, but this time, you might want to put the chair in front of you so you can hold on for balance.

Then you will do step-ups. This is on a tall step, but you should start off with something shorter like 2-3 inches. You can also use a step at home where there is a rail to hold onto. Go very slowly and controlled with the step up and step down. Count to three for both up and down with the movement.

The last exercise is a lunge. You can use a box or a step for a target. The higher the target, the easier it will be. Step over the box and try to touch it with your back knee. Try to keep your back straight in an upright position. Once it becomes easy, then you can take the box away and go down to the floor.

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Prevent Varicose Veins & Spider Veins

 

Sponsored Content: This video contains paid product placement. Thank you to JOMI Compression for sponsoring this video and providing Doctor Jo with a variety of free compression garments to use.

Click here to shop the JOMI Compression store.

Varicose veins & spider veins are often caused by poor circulation in your legs and feet. In this video, I'll show several treatments that can help prevent them. 

Ankle pumps and seated heel/toe raises do a great job of increasing the circulation to your legs and increase oxygen to your blood so they can help prevent varicose and spider veins. They are also easy to do almost anywhere.

Another great treatment is Compression stockings, hose, or socks. The folks at JOMI Compression have several different sizes and colors. Their thigh high compression hose are a great option to help prevent varicose and spider veins, as well as prevent DVTs and help with muscle fatigue.

Now for standing exercises and stretches. The runner’s stretch stretches the calf muscles and Achilles tendon. Heel raises and single leg raises not only do a great job to increase circulation, but they also do a great job of strengthening the legs.

Finally, a squat or modified squat is a great exercise as well.

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Leg Pain Relief Exercises, Seated

These leg pain relief exercises are easy to do anywhere. Since they are all done seated, they're great if you aren't ready for standing exercises, or if you just want a simple way to keep your legs moving throughout the day.

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These 9 leg pain relief exercises do a great job of working your leg muscles.

Starting with heel/toe raises, hip flexion, and long arc quads (LAQ) or knee extensions, seated hip abductions, and seated hip external rotations will help get the blood circulating in your legs.

Once those become easy, you can add a resistive band to make it a little more challenging.  Hip flexion and hip abduction rollouts with a band are great for strengthening the legs and hips.  

Finally hip external rotation (ER) and hip internal rotation (IR) with a band are more challenging because they work the smaller hip muscles.

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