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.
Sore legs are common when starting a new workout program or when exercising a little too hard, especially on leg day. These stretches can help relax sore and tight leg muscles & provide pain relief.
Patellofemoral pain is pain under and around the kneecap. Sometimes when your kneecap does not track properly in the groove, it can rub on either side of the bone. If this occurs for a long period of time, it can cause irritation, inflammation, and pain.
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.
Knee pain can be caused by many things. Often a tight quadricep muscle can cause knee pain. My favorite stretch for this area is a quad stretch. It’s great for the knee, hip, and thigh area.
Is hot/cold therapy an effective way to help relieve knee pain and other pains throughout the body? Here’s some info about hot and cold therapy as well as some other techniques to help relieve knee pain.
This standing stretching routine for seniors focuses on simple stretches that can help loosen up the muscles in the neck, shoulders, back, hips, and knees.
Doctor Jo shows some simple stretches to help relieve sciatic nerve pain. Some of the best stretches to help get rid of sciatic nerve pain are piriformis stretches.
Knee pain can come from weakness and/or tightness in one of the muscles that cross the knee joint. These knee stretches & exercises may help provide knee pain relief.