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 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.
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.
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.
Hamstring pain or a hamstring strain can be very painful. The hamstrings help us walk, lift our legs backwards, and bend our knees. When you have a hamstring strain, all these movements can be painful. These hamstring stretches and exercises should help relieve a hamstring strain.
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.
