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.

Knee Pain Relief Exercises, Seated – 5 Minute Real Time Routine

Buy Seated Knee Pain Relief worksheetThese simple knee exercises are all done in the seated position and may help relieve knee pain and knee tightness. They are also performed in real time so it's easy to follow along.

Therapeutic knee exercises don’t have to require spending a lot of time doing them. Doing the knee exercises correctly and with control is just as important. The exercises should help strengthen the knees.

Starting with a warm up helps loosen up the muscles surrounding the knee. Seated hip flexion, LAQ (long arc quads), and seated heel/toe raises will get the main muscle groups that cross the knee joint.

Seated hip flexion with a band, seated knee extensions (LAQ) with a band, and seated hip abduction with a band are great ways to focus on the muscles around the knees.

Seated ball squeezes and seated hamstring sets are isometric exercises, but they can be very affective in strengthening the muscles.

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Knee Pain Relief Stretches – 5 Minute Real Time Routine

Buy Knee Stretches WorksheetThese knee pain relief stretches are great for helping to relieve general knee pain and knee stiffness. The knee stretches are done in real time, so they are easy to follow.

In general when doing knee stretches (or any kind of stretching), you want to hold most stretches for 30 seconds, and do them 3 times. Sometimes you might not have enough time to go through your whole stretching routine, which can be time consuming. If you are in a hurry, still hold the stretch for 30 seconds, but do less reps.

This video starts with a quick knee warm up for 45 seconds with heel slides and quad sets. These will help loosen up the muscles for the stretches.

Next are calf stretches, hamstring stretches, and IT band stretches, all of which are easy to stretch with a strap, belt, or dog leash. All these muscles cross the knee joint.

Finally, quad stretches and hip flexor stretches also do a great job of helping to relieve knee pain.

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Treat Knock Knees with Easy Stretches & Exercises

Knock knees (or knocked knees as some people call it) is the common term for genu valgum or knee valgus. If knock knees is not something you’ve always had, it might be coming from flat or weak feet, weak quads, or tight adductors & hip internal rotators. If that’s the case, these stretches & exercises may help.

One way to help strengthen the area is to do squats while making sure you are not bringing your knees together. If you bring your feet closer together, this can help prevent your knees from coming inward.

Next, working on your peroneal or fibular muscles is a great way to loosen up the area in between your knees and feet.

Ankle strengthening with or without a resistive band is also a great way to strengthen your feet and ankles. Ankle eversion and inversion are the best ones to work on.

Then working on your hips by doing side planks either modified or in a full position, and clamshells with or without a ball at your feet will help correct some weak and tight areas at the hips.

Finally, getting into a hooklying position and using a resistive band, doing leg or hip roll outs is a great way to strengthen your hips

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5 Easy Ways to Relieve & Prevent Leg Cramps

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

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Leg cramps can be caused by many things including not stretching enough, poor circulation, and even dehydration. Here are 5 of my favorite ways to relieve and prevent leg cramps.

Stretching the main muscles in your legs are a great way to prevent leg cramps. The main muscles to stretch are your calf muscles (calves), hamstring muscles, and your quad muscles.

Also, using compression socks to help prevent leg cramps are great since they help increase circulation and prevent fatigue to the area.

Finally, staying hydrated is really important to prevent cramping in the legs. If none of these help, make sure to check with your doctor to see if something else is causing the cramps.

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