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 pain can be a daily challenge, whether it occurs in the morning after waking up or at the end of a long day. This guided, real-time knee stretching routine is designed to help relieve knee pain, knee stiffness, improve knee flexibility, and support knee joint health, whether you are starting or ending your day (or anywhere in between).
This standing stretching routine for seniors focuses on simple stretches that can help loosen up the muscles in the neck, shoulders, back, hips, and knees.
With Shin Splints, pain can be felt on the front (anterior shin splints) or on the inside/medial ankle (posterior shin splints). Using a massage gun on the painful area, as well as stretches & exercises, can help with pain relief.
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.
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.
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.
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.
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.
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.
