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 Stiff Knee Stretches

Stiff knees can occur for many different reasons including arthritis, a sprain, a strain, or any other injury. These stretches should help.

Doing patella (kneecap) mobs is a great way to get the knee loosened up. Since the patella is connected to the quad tendon and the patellar tendon, if it gets tight, it will put pressure on the knee joint.

Since the calves, hamstrings, IT band, and quads all cross the knee joint, it’s really important to stretch those muscles to help relieve stiffness and tightness in the knee.

Finally heel slides lying down and seated can really help decrease stiffness in the knee.

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

Click here and use code ASKDRJO2 to get 15% OFF the Massage Therapy Concepts TENS/EMS Unit!

Knee range of motion often declines after knee injuries & surgeries like knee scopes, total knee replacement, or ACL repairs. These can help get your knee range of motion back. 

One great way to gain knee flexion or knee bending is heel slides. When you do these lying down, you can use a strap to help get more motion. For knee extension or straightening, you can prop it up on something small, and try to relax your body. Gravity will help get the motion back.

Quad strengthening will also help with knee extension, and quad sets are a great way to do this. You can also use an EMS unit to help retrain your muscles when they might not be firing like they are suppose to do. The folks at Massage Therapy Concepts sent me their TENS/EMS unit. It’s great to have a combination of both because you can use the EMS to strengthen and retrain the muscles, and you can use the TENS for pain control while you are working on your motion.

Seated heel slides with a toe tap do a great job of gaining knee flexion. Knee props in sitting and using a weight does a great job of gaining knee extension.

Related Videos:

Knee Extension Improvement (Knee Straightening)

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Sponsored Content: This video contains paid product placement. Thank you to Sleeve Stars for sponsoring this video and providing Doctor Jo with a free Knee Support Sleeve to use. If you purchase this product from these links/ads, Doctor Jo will receive a commission.

Click here and use code DOCTORJO10 to get 10% off the knee support sleeve feature in this video!

General knee pain often comes from tightness in your leg muscles and the knee joint itself. Here a some easy ways to help with knee pain relief.

The first knee pain relief treatment is patella mobs or kneecap mobs. Since the patella is connected to the quad tendon and the patellar tendon, it’s important to keep it loose so it doesn’t put extra pressure on your knee joint.

The next two knee pain relief exercises are quad and hamstring sets. Isometric exercises are a great way to strengthen the muscles without irritating them. It’s also a great way to relax the muscles and prevent tightness and spasms.

Another great knee pain treatment is to use a knee support sleeve. The folks at Sleeve Stars sent me their knee support sleeve. The sleeve can really help with the compression component of the sleeve. It can help decrease swelling, increase circulation, and warm up the muscles to help prevent further injury.

The last three treatments are stretches for the calf/hamstrings, IT band, and quads. All these muscles and tendons cross the knee joint. So when they are tight, they can cause increased pain. Stretching them out consistently will help relieve the pain.

Related Videos:

Knee Strengthening Exercises

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Top 7 MCL Sprain Treatments

There are many different MCL sprain grades. You can also have a complete MCL tear. These MCL stretches & exercises are for before surgery. If you’ve had surgery, follow the protocol given by your doctor or physical therapist.

The medial collateral ligament (MCL) is located on the inner part, of your knee. It helps add stability and strength to the knee joint.

The first MCL sprain treatment is to start off by getting mobility in the knee joint. You can help flex and extend the knee with knee props and heel slides.

Next you want to strengthen not only the muscles around the knees, but also around the hip as well. Clamshells and a four way hip do a great job of strengthening these muscles.

Finally standing up, hamstring curls and balancing are great ways to strengthen and help stabilize the knee joint.

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