7 Easy Knee Pain Relief Treatments

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. If you have a question, just ask. Be safe. Have fun. And I hope you feel better soon.

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Knee pain can literally stop you in your tracks. These knee pain treatments may help. Many muscles in the leg cross at the knee joint, so you want to treat the whole area to get maximum knee pain relief.

To start off, you can help mobilize your knee joint and get some traction or distraction by using an ankle weight, and let your foot hang down without touching the floor. Gently swing it back and forth, and side to side to loosen up the joint area.

Then you can begin stretching the muscles around the knee with a calf stretch and a hamstring stretch with a strap. Both of these muscles (tendons) cross the knee joint, so when they are tight, it can cause pain.

People often ask when should they use ice and when should they use heat for an injury. In general, using heat before you stretch and exercise helps loosen up the area to help you get better flexibility, and then ice afterwards to calm back down any inflammation in the area. The folks at Cureve Natural Therapies have a great large hot and cold therapy gel pack wrap you can use before and after you workout.

Next is a quad stretch with a strap. The quad tendon is attached to the patella (kneecap), so if it’s tight, it can put a lot of pressure on the knee joint.

Finally some gentle exercises will help get the muscles working properly again. A quad set and standing heel (calf) raises do a great job of strengthening the muscles.

Related Videos:

10 Best Knee Pain Strengthening Exercises

7 Best Knee Strengthening Exercises


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