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.
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.
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).
Knee pain can be caused by tight or weak muscles around the knee joint. If you have general knee pain, the muscles you most likely want to stretch and strengthen are the quadriceps, hamstrings, and the calf/gastric.
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.
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!
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.
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.
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.
