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.

Knee & Hip Isometric Exercises

Sponsored Content: This video represents the honest opinions of Doctor Jo. Thank you to Activ5 for providing Doctor Jo with a free Activ5 to use. If you purchase the product from these links/ads, Doctor Jo will receive a commission.

Isometric exercises are used when you are not ready to perform strengthening exercises with full movements because you don't have enough strength yet, or because it hurts too much. Here are some isometric exercises for the lower extremities.

Today I'm using the Activ5 to help me track the exercises. Click here to purchase the Activ5.

Sometimes after an injury or surgery, you might be on precautions, and not be allowed to do certain movements yet. Isometric exercises are a great way to get the muscles working again without the movement.

The first exercises are quad sets. Sit in long sitting with your legs straight out in front of you. If you want, put a rolled towel underneath your knee to give yourself a target. Then squeeze your knee down into the roll towards the ground. Hold it for 3-5 seconds, and do ten of them. If you want to see how hard you are pushing, and track your progress, you can buy equipment that helps with this.

Next is a hamstring set. Bend up your knees in a hooklying position. Push your heel down into the ground and hold it for 3-5 seconds, do this 10 times.

The next two are hip abductor and adductor isometric exercises. First take a belt and wrap it around your thighs just above your knees. Push outwards toward the belt like your legs are opening up like a clamshell. Hold for 3-5 seconds, and repeat 10 times.

Finally, take a ball or pillow folded in half, and put it between your knees. Squeeze into the ball and hold for 3-5 seconds, repeat 10 times.

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Knee Isometric / Knee Setting Exercises

Real-Time Knee Pain Exercises & Stretches

Runner's Knee Pain Exercises & Stretches

Runner’s knee, aka patellofemoral pain syndrome (PFPS) and chondromalacia patellae, is very common in runners. Runner’s knee symptoms often come from tight muscles causing knee pain and imbalances. This video has some runner’s knee treatment exercises and stretches.

So the first stretch is for the hamstrings. You can stretch the hamstrings in many different ways. It not only helps relieve knee pain, but it also helps relieve hip and back pain.

The next stretch is for the quads. If the quads are tight, it can cause extra pressure on the patelloemoral or kneecap area.

When you have a tight IT band, it can cause the kneecap to not track properly. Runners also tend to have a lot of IT band pain. This stretch will help relieve knee pain as well as hip pain.

Strengthening the outer hip muscles is just as important for runner’s knee relief. The gluteus medius is a very important muscle to keep strong. You can strengthen this area by doing sidelying hip abduction and clamshells exercises.

Other great strengthening exercises for the knee and hips are straight leg raises lying down on your back. Other great ones to help strengthen your gluteus maximus and your hamstrings are lying on your stomach.

Another very important muscle to strengthen is your vastus medialis oblique (VMO). The VMO helps keep the patella tracking properly. Squats with a ball squeeze are a great way to relieve runner’s knee symptoms. Also, side steps ups or lateral step ups can not only help heal a runner’s knee injury, but it can help prevent it as well.

Related Videos:

Real-time Knee Pain Stretchs & Exercises

Knee Pain Relief

Top 5 Ways to Relieve Knee Pain

 

Sponsored Content: This video represents the honest opinions of Doctor Jo. Thank you to Thermotex for sponsoring this video and providing Doctor Jo with a free Thermotex Platinum and Knee Unit to use/review. If you purchase the products using the links/ads below, Doctor Jo will receive a commission.

Knee pain can be caused by many things like arthritis, tendonitis, bursitis, or a strain. This video will show you 5 ways to help relieve this pain including using far infrared heat.

These are my top 5 ways to relieve knee pain and they should help get your knees feeling better.

First will be a calf stretch. Start off with your legs out in front of you. You can bend up the leg you aren’t using towards you in a comfortable position. Keep the leg you want to stretch out in front of you. Take a stretch strap, dog leash, belt, or towel and wrap it around the ball of your foot. Relax your foot, and pull the strap towards you stretching your calf muscle. You should feel the stretch under your leg. Hold the stretch for 30 seconds, and do three of them.

The second way to relieve pain is to use Far Infrared Heat. Far infrared heats the area with light vs. actual heat, so it can penetrate deeper into the area. A traditional heating pad usually only heats about 0.25 cm, but far infrared can go up to 6 cm, or 2.36 inches. It helps increase the circulation to the area to provide temporary relief.

The Thermotex Platinum and Knee Unit are both great devices that use this Far Infrared heat therapy to help relieve pain.

Click here to watch my full review for the Thermotex Platinum, which also features more detailed info about far infrared heat.

Number three is a hamstring stretch. You can stretch the hamstring many different ways, and you can check them out in my hamstring stretching video. Today I will show you the stretch with a strap or belt. Put a loop around your foot, and use the strap to bring your leg straight up into a stretch. Try to keep your knee straight, and don’t let it bend. You should feel the stretch in the back of your leg. Hold the stretch for 30 seconds, and do it three times on each side.

Now you will do an IT band stretch. There are also many ways to stretch the IT band, but if you are already using a strap, you can use it for the IT band as well. Use the same position as the hamstring stretch. Keep your leg straight and gently pull the leg across your body this time. Hold the stretch for 30 seconds, and do it three times on each side.

The last stretch will be on your stomach, or in prone. You can also do this in sidelining, but on your stomach will help keep the thigh straight. This will stretch your quadriceps muscle. Take a belt or dog leash and wrap around your foot/ankle. Take the strap and gently pull your foot towards your buttocks until you feel a stretch. Hold for 30 seconds and do it 3 times.

Related Videos:

Using Far Infrared Heat for Pain Relief

5 Ways to Relieve Peripheral Neuropathy Foot Pain & Other Foot Ailments

Knee Pain Relief Exercises & Stretches

Sponsored Content: This video represents the honest opinions of Doctor Jo. Thank you to For-Knees for sponsoring this video and providing Doctor Jo with a free knee sleeve to use/review. If you purchase the product from these links/ads, Doctor Jo will receive a commission.

For knee pain exercises and stretches to work, you must work all the muscles around the knee. There are several that cross over the joint and help with movement. These muscles are the IT band, calf, hamstring, and quad muscles.

Use code AskDrJo1 to get 25% off the For-Knees knee sleeve featured in this video.

The first stretch will be a calf stretch. Start off with your legs out in front of you. You can bend up the leg you aren’t using towards you in a comfortable position. Keep the leg you want to stretch out in front of you. Take a stretch strap, dog leash, belt, or towel and wrap it around the ball of your foot. Relax your foot, and pull the strap towards you stretching your calf muscle. You should feel the stretch under your leg. Hold the stretch for 30 seconds, and do three of them.

Next you want to move your kneecap, or patella around. This is important because your patella is attached to your quadriceps tendon and your patellar tendon. When those are tight, it is hard to bend your knee. Your leg needs to be straight and relaxed. You can push the patella up and down, superior and inferior, and side-to-side, medial and lateral. You can do this for 2 to 3 minutes.

Also using a knee sleeve might help with your knee pain. They help provide compression and a little bit of support, but they don’t stop the muscles from doing the work like a brace.

Then you will stretch your hamstrings. You can stretch the hamstring many different ways, and you can check them out in my hamstring stretching video. Today I will show you the stretch with a strap or belt. Put a loop around your foot, and use the strap to bring your leg straight up into a stretch. Try to keep your knee straight, and don’t let it bend. You should feel the stretch in the back of your leg. Hold the stretch for 30 seconds, and do it three times on each side.

Now you will do an IT band stretch. There are also many ways to stretch the IT band, but if you are already using a strap, you can use it for the IT band as well. Use the same position as the hamstring stretch. Keep your leg straight and gently pull the leg across your body this time. Hold the stretch for 30 seconds, and do it three times on each side.

The last stretch will be on your stomach, or in prone. You can also do this in sidelining, but on your stomach will help keep the thigh straight. This will stretch your quadriceps muscle. Take a belt or dog leash and wrap around your foot/ankle. Take the strap and gently pull your foot towards your buttocks until you feel a stretch. Hold for 30 seconds and do it 3 times.

Now for some exercises. The first exercise is a hamstring curl. Stay on your stomach after the quad stretch. This time you will actively bend your knee bringing your foot towards your bottom to strengthen the hamstrings. Start off with 10 controlled repetitions, and you can work up from there.

The last set of exercises will be in standing. Now you will do calf strengthening with heel raises. Stand with your feet about shoulder width apart, come up on your toes as high as you can. Try not to lean forward, but bring your body straight up and slowly come back down. Push off as much as you can so your heel leaves the ground. Start off with ten and work your way up to 20-25. If that becomes easy, you can do one leg at a time.

Finally you will do squats. This will help strengthen your quads, hamstrings, gluteus muscles, and many others around the hip and knees. 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.

Related Videos:

Real-Time Knee Stretching Routine

Knee Pain Stretches

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