Knee Pain Relief Tips Including Hot and Cold Therapy
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.
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.
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.
Knee stretches & exercises are a great way to help relieve knee pain. But with nearly 1,000 videos on the Ask Doctor Jo YouTube Channel, it can be hard to find the best knee video for you. So here's a rundown of some of my favorite Knee Pain Relief Videos! They range from one simple stretch or exercise to a realtime video and a demo video. Just pick the one that's best for you!
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.
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 real-time knee routine features easy stretches & exercises that can help strengthen the knees & relieve pain. It can also help decrease knee tightness and improve overall knee flexibility.
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.
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.
Using a massage gun for knee pain relief is a popular way of relieving knee muscle soreness and tightness. So if you're struggling with knee pain, tight muscles, or soreness in your knees, a massage gun, may be just what your knees need!
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.
