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. Be safe. Have fun. And I hope you feel better soon.

7 Best Treatments to Prevent Leg Fatigue & Tightness in Runners

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

Click here to purchase a pair of MD Compression Calf Sleeves like the ones featured in the video!

Leg fatigue & tightness is a common problem for runners as well as people who stand for long periods of time. These simple treatments should help.

When you go for a run, it’s always best to do a quick 2-3 minute warm up. If you don’t have any injuries, you can do a brisk walk to get your muscles loose. If you do have an injury, you want to stretch those areas before you run. Otherwise, you can stretch afterwards.

The first stretch is a calf stretch. Stretching the calves are important because they do the push off motion when we run, and calves can get tight and fatigued.

Next, stretch the anterior tibialis muscles. This helps prevent shin splints, and general fatigue in the lower legs.

Another great way to prevent fatigue and tightness is by wearing calf sleeves. The folks at MD sent me their compression calf sleeves. These help prevent shin splints and calf pain as well as fatigue by providing compression in the calves to help improve circulation. The sleeves come in various sizes and colors and are great for runners and other athletes as well as people who stand all day at work.

Now you will stretch your quad muscles. Since the quads help the knee extend, they can get tight and tired when running or exercising.

Then you will stretch your adductors and groin area. These are often overlooked when stretching after exercising, but it’s very important and will help you get more hip flexibility.

Stretching the hamstrings is always important for any workout. The are the muscles that help with knee flexion and hip extension, which happen a lot during running.

Finally, I like to end with a whole body stretch that will stretch the IT band, hip, knee, quadratus lumborum, and your shoulders. It’s a great way to end your stretches.

Related Videos:

Calf Strengthening Exercises

Calf Pain or Strain Stretches

Patella Mobs to Increase Range of Motion & Reduce Knee Pain

Patella mobs are an easy way to help increase range of motion in the knee and can help reduce pain after a knee injury or surgery.

To perform patella mobs:

  1. Sitting in a chair or on the floor, put your leg straight out in front of you, and relax your muscles. 

  2. Move your kneecap up and down, and side to side.

Looking for new HEP software? Prescribe this and other great stretches and exercises to your patients as part of their Home Exercise Program with a FREE HEP Builder account.

5 Best Ways to Prevent Aching Legs & Leg Fatigue

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

Click here to purchase the Socks Lane Compression Socks featured in this video.

Preventing leg fatigue or tired legs is important if you stand all day at work, run for exercise, or often get general leg fatigue. These 5 simple treatments should help.

The first is a quad stretch. The quad and hip flexors are large muscles in the legs that can fatigue quickly. Stretching them out should help.

The next stretch is for the hip adductors. These also work hard when standing, walking, or running. Stretching them will help prevent fatigue.

The third treatment is to use compression socks like the ones from Socks Lane that I feature in the video. These are great to help increase the circulation to your legs, and move fluid out if you have swelling. They are also great for running to help prevent shin splints and plantar fasciitis. Also if you have a lot of swelling in your feet when pregnant, these can help as well.

Then there is a hamstring stretch. The hamstrings are smaller than the quad muscles, so they can fatigue quicker. Stretching is a great way to get them moving again.

Finally is a calf/plantar fascia stretch. This can be done on a step or curb. It’s a great way to keep the muscles flexible and warmed up to help with overall leg fatigue.

Related Videos:

5 Easy Ways to Relieve Knee Pain

Calf Pain or Strain Stretches & Exercises

Treat Plica Syndrome Knee Pain with Stretches & Exercises

Plica syndrome causes knee pain and is basically when a part of the synovial capsule of the knee becomes irritated, enlarged, or inflamed. This can cause the whole knee to be painful and hard to move.

These stretches and exercises should help.

The first stretch is for the IT band. This will help take pressure off the knee joint in general. Then you will do what is called a knee prop, which helps get knee extension, or straightening out the knee.

Next is a heel slide. This is a combination move. It helps gain knee flexion by bending the knee, and it helps strengthening the hamstring muscles.

After you are stretched out, you will do a four way hip exercise. Even though they are called hip exercises, these muscles go down to the knees and help them move as well. The straight leg raise, hip abduction, hip adduction, and hip extension are great for general leg strengthening.

Finally, a clamshell exercise is very helpful to strengthening your glutes and IT band.

Related Videos:

Knee Pian Relief

Top 10 Knee Pain Stretches

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