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.
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.
A stiff knee can be caused by tight muscles around the knee, injuries, or even arthritis. Some simple stretches to loosen up the muscles around the knee should help.
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.
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.
Relieve knee pain with Doctor Jo's best stretches and exercises for the knee. Our knees can become stiff and painful for many different reasons. The key is to mobilize, stretch, and then strengthen.
This knee pain relief routine can help strengthen and loosen up the muscles around the knee and hip area. These knee exercises are done in real time, so it’s easy to follow along with the routine.
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.
