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.

7 Knee Pain Relief Exercises for Beginners

Byu Knee Pain WorksheetAfter a knee injury or knee surgery, or the acute phase, there is often knee pain with movement. These beginner knee pain relief exercises should help get your muscles moving and activating without too much pain.

The first knee pain exercises are isometric exercises. These will help all the muscles around the knee. Quad sets help activate the quadriceps muscles, hamstring sets help activate your hamstring muscles, hip abduction isometrics in hooklying help activate your hip abductors (like your IT band and gluteus medius), and hip adduction isometrics in hooklying help activate your hip adductors (like your groin and adductor muscles).

Seated exercises can also be helpful with knee pain without being painful. Seated heel/toe raises, seated hip flexion, and seated long arc quads (LAQ) or knee extensions should help relieve knee pain.

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7 Groin Strain Stretches & Exercises

Buy groin strain worksheetThe groin muscle is easy to injure or pull. When you have a groin strain, you want to do gentle stretches and exercises to help the healing process.

Lying down, supine butterfly stretches and leg roll outs are a great way to warm up and loosen the groin muscles.

Then ball squeezes or hip adduction isometrics and side lying hip adduction exercises will help strengthen the groin or adductors.

Next in a seated position on the floor, you can try the butterfly stretch. This way will be a little more intense with the stretch.

Now standing up, you can try a sumo stretch. This is harder to do, and you will get an even bigger stretch, so you might want to wait for this one until the others are easy to do.

Finally, a side lunge will not only stretch the groin, but it will also strengthen it as well.

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Pulled Groin Pain Stretches

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7 Stiff Knee Stretches

Buy Stiff Knee WorksheetStiff 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.

Related Videos:

10 Best Knee Pain Strengthening Exercises

Knee Pain Relief Exercises & Stretches

 

 

Knee Range of Motion Improvement

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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)

Knee Strengthening Exercises

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