Top 5 Ways to Relieve Knee 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.

 

Buy Knee Pain WorksheetSponsored 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


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