Bowed legs (aka bowlegs, bow legs, or genu varum) can come from weak & tight muscles, bone deformations, and/or degeneration. These stretches & exercises are designed to help if it’s coming from weak and/or tight hip muscles.
Start off with reverse clamshells and sidelying hip adduction. These will help strengthen the internal rotator and adductor muscles to pull the knees back inwards.
Using a resistive band to help strengthen the dorsiflexor muscles are also a great way to help correct the knee position while walking.
Supine and seated figure four stretches are great to loosen up tight glutes and external hip rotators that might be pulling the hips and knees outwards.
Hip internal rotator muscles can also be strengthened in sitting without or with a resistive band.
Finally, in standing, a hip hinge with a ball squeeze at the knees will help strengthen the hip adductors and internal rotators.
These knee pain relief stretches & exercises don’t necessarily need to be done in bed, but they may help relieve knee pain in the morning before getting up, and/or when going to bed at night.
Peripheral neuropathy is basically when you have damage to your peripheral nerves from either a trauma or disease. This can cause your hands and/or feet become numb and tingly. I'll focus on the feet/legs for this video.
These knee strengthening exercises don't require using a lot of weights. If you have knee pain, consider using knee compression sleeves to help increase circulation and reduce swelling & pain.
Percussive Massage Therapy for knee pain relief is a new rehab treatment that uses fast, soft pulses over a short amount of time to get deep down into the muscle fibers.
The ACL helps keep the knee stable, and prevents it from sliding forward. When you have a torn ACL, your knee can become painful and unstable. These stretches and exercises are for a non-operative or pre-operative injury.
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.
Sciatic nerve pain often comes from tight muscles along its pathway. The hamstrings, IT band, and adductors can all contribute to compressing the sciatic nerve. These stretches might help.
An achy knee is often caused by tightness or weakness in the muscles around the knee. These knee stretches and exercises should help relieve the knee pain.
