Knee Pain Relief Tips Including Hot and Cold Therapy
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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.
While there is some debate on the issue, in general, I like to use hot therapy to help warm up and loosen the muscles before exercise, especially if there is pain and doing a traditional warm up might be too difficult. Then cold therapy afterwards to help reduce inflammation and help calm down irritation. Hot and/or cold therapy should only be done about 10-15 minutes at a time.
Once the knee is warmed up, it should be easier and more comfortable to stretch. Calf stretches, hamstring stretches, IT band stretches, and quad stretches using a strap are a great way to loosen up the muscles around the knee.
Then for exercises, some gentle isometrics exercises are great to start with. Quad sets and hamstring sets will help strengthen the muscles without the big movements that might be painful.
Finally a bridge is a great exercise to help strength your hamstrings and glutes.
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.
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.
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.
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.
Injuries from pickleball are increasing, and knee pain is common from the sport. The stretches and exercises in this video will help strengthen, relieve pain, and loosen up the muscles around the knee and the hip area.
Leg pain and/or swelling in the legs can cause a lot of problems, and it can also prevent you from activities and even walking. Here are 5 easy ways to help reduce leg pain and swelling.
Varicose veins are a result of poor circulation in your legs. When the blood is not flowing properly, it pools up in the veins, and causes them to bulge out and become cord-like. General exercises can help provide relief.
Sponsored Content: This video contains paid product placement. Thank you to iReliev for sponsoring this video and providing Doctor Jo with free Hot/Cold Gel Packs to use. If you purchase products from these links/ads, Doctor Jo will earn a commission from qualifying purchases.
