Miscellaneous Exercises

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.

Using a Cane on Stairs

Using a cane on stairs can be very scary if you've never done it before. Always be as safe as possible when using a cane to go up and down stairs, and use the railing if the stairs have one.

The golden rule when using a cane on stairs is to go up with the good, and down with the bad. Also, the cane should be in your opposite hand, and always follow the bad leg.

This rule applies no matter what leg injury you have. So if it’s your hip, knee, or ankle, you would use the cane the same way.

Related Videos:

How to Use a Cane

When, Why & How to Use a Walking Cane or Quad Cane

Using Crutches on Stairs

Using crutches on stairs or steps can be very scary. So here are a few tips to help you get safely up and down the stairs with crutches.

You might be using two crutches and non-weight bearing (NWB) on one side, partial weight bearing (PWB) with two crutches, or PWB with one crutch. 

The first thing to remember when climbing stairs with crutches is always go up with your good leg, and down with your bad leg. A way to remember is: “The good go to heaven, the bad go to hell.” This applies even if you are non-weight bearing with crutches and hopping up and down the stairs.

The best thing to do is practice going up and down on one step with the crutches until you feel comfortable, and have someone with you if you can when you first try it. When using two crutches, they always go with the bad leg.

When you go down to one crutch, the crutch or cane goes on the opposite side of the bad leg, and all the same rules apply.

Related Videos:

How to Use Crutches Correctly

How to Use a Cane

5 Tight Muscle Treatments

Sponsored Content: This video contains paid product placement. Thank you to Skyin for sponsoring this video and providing Doctor Jo with a free Fitness Recovery Kit to use. If you purchase this product from these Amazon Associate links/ads, Doctor Jo will earn a commission.

Click here to purchase the fitness recovery kit featured in this video!

Got tight muscles? Here are 5 easy ways to help you find relief. From stretching to massage, these tight muscle treatments will hopefully get you feeling better soon. 

A great way to relieve tight muscles is to warm up first. You can do some gentle exercises with a band to get the muscles warm and loosened up before you stretch out the muscles.

You can also use a rolling stick or a roller on your muscles to help get them relax, and help the muscles recover from a workout. The folks at Skyin sent their Recovery Kit to use, which has all the equipment you need.

Acupressure also helps recovery by increasing circulation to tight areas, and relaxing the muscles as well.

Finally whole body stretches work really well to get all the tightness out of your body. The prayer stretch or child’s pose is a great way to do this.

Related Videos:

Real Time Full Body Stretching Routine

Real Time Morning Stretch Routine

Muscle Soreness & Ways to Relieve It

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 Cordless Handheld Massager 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 Cordless Handheld Massager!

Delayed Onset Muscle Soreness (DOMS) is when you have gradually increasing soreness in the muscles that occurs 24-48 hours after activity. 

DOMS is completely normal, and it’s how we build stronger muscles. There are some things you can do to help makes sure the muscles heal properly and don’t cause problems later.

One great way to relieve sore muscles is using massage with vibration. The folks at Massage Therapy Concepts sent me their Cordless Handheld Massager. It has 7 different attachments to make it very versatile, and its long handle makes it easy to reach those hard-to-reach spots on your shoulders and back.

Once you use the massage to relax the muscles, you always want to stretch afterwards to help lengthen the muscles. Also, drinking plenty of water and getting plenty rest after your workouts will help decrease DOMS.

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