Knee Pain Relief Tips Including Hot and Cold Therapy


Buy a knee pain releif worksheetSponsored 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.

Click here to buy an iReliev Hot/Cold Gel Pack!

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.

Other Ask Doctor Jo Videos:

iReliev Wireless TENS / EMS Therapeutic Wearable System Review

How to Use a Percussion Massager for Shoulder & Neck Pain Relief

You may also like

Achy Knee Pain Relief
5 Achy Knee Pain Relief Stretches & Exercises
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.
TENS Unit for Knee Pain Relief
Using a TENS / EMS Unit for Knee Pain Relief
A TENS / EMS Unit can be a great tool for helping to reduce and relieve knee pain. It can also help retrain weak or injured muscles. Here are a few wireless & wired pad placements to help relieve knee pain.
Relieve Knee Pain In Bed
Easy Ways To Relieve Knee Pain In Bed!
These knee stretches and exercises in bed are a great way to help relieve knee pain in the morning before getting up, and/or when going to bed at night. And they don’t necessarily need to be done in bed, they can also be done on the couch or floor.
Patellofemoral Pain Relief
Relieve Kneecap Pain – Patellofemoral Pain Syndrome Stretches & Exercises
Patellofemoral pain is pain under and around the kneecap. Sometimes when your kneecap does not track properly in the groove, it can rub on either side of the bone. If this occurs for a long period of time, it can cause irritation, inflammation, and pain.
Massage Gun to Relieve Shin Splints
How to Use a Massage Gun to Relieve Shin Splints + Stretches & Exercises
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
Varicose Veins Help
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.
1…345

Page 5 of 5