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.
Knee pain strengthening exercises should focus on strengthening the muscles that attach to and cross the knee joint. Strengthening these muscles will help keep the knee strong to relieve knee pain and reduce knee injury.
The number one myth about knee arthritis is that exercise makes it worse. However, this couldn't be further from the truth. In fact, research has shown that regular exercise can significantly alleviate knee arthritis pain and enhance overall joint function
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.
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.
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.
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.
