Real Time Knee Pain Stretches & Exercises - Ask Doctor Jo
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- Опубліковано 24 лип 2016
- Knee pain is very common, and osteoarthritis, or OA, is one of the main causes of knee pain. This real-time video will show you a 12 minute stretching and exercising routine you can do to help keep the pressure from tight muscles off your knee joint. See Doctor Jo’s blog post about this at: www.askdoctorjo.com/knee-pain-...
Knee pain can also be caused by weakness, and knee tendonitis, or knee bursitis. In more severe cases, you might have injured your meniscus or ligaments. This routine should help with all of these forms of knee pain as well.
For the first stretch, you are going to stretch your calf muscle, or gastrocnemius muscle. Keep your leg straight, and take the belt or leash and place it on the ball of your foot. Relax your leg and then pull your foot towards you. Hold the stretch for 30 seconds, 3 times.
Next is a hamstring stretch. There are many ways to stretch them, and you can check out the hamstring stretches video for other ways to stretch them. Lie down on your back and still keep the strap or leash on your foot. Keeping your leg straight, pull your leg up with the strap as far as you comfortably can. Try not to bend your knee. If it bends, back off a little because you are trying to stretch too hard. Hold for 30 seconds and do it 3 times.
The last stretch will be on your stomach, or in prone. This will stretch your quadriceps muscle. Take a belt or dog leash and wrap around your foot/ankle. Take the strap and gently pull your foot towards your buttocks until you feel a stretch. Hold for 30 seconds and do it 3 times.
For the exercises, you are going to do a four way hip on the ground. The first exercise is going to be a simple straight leg raise (SLR). You want to squeeze your muscles tight to lock out the knee and pull your toes towards your head to keep the whole leg straight. This will work your hip flexor muscles when you lift your leg off the ground. Now roll over onto your side with the leg you want to work on the ground. You are going to work the bottom leg working your hip adductor muscles. Same as above, keep the leg straight.
Next, is going to be on your stomach, and this works your hip extensors. The last one of the 4 way hip will be on your side. The top leg is going to stay straight and pull your toes up towards you. Keep your body in a straight line as well. This is going to work your hip abductor muscles. Just start of with 10 of these, but go slow and controlled so you are working your muscles and not using momentum.
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Knee Pain Stretches & Exercises, Real-Time Routine:
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DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk. - Спорт
Buy my printable worksheet with these Knee Stretches & Exercises at: www.askdoctorjo.com/knee-stretches-worksheet
Buy a stretching strap lat: amzn.to/2X8wdvi (affiliate link)
Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **ua-cam.com/users/askdoctorjo*
I love the follow-along videos! Makes it so much easier to do the routines without stopping and starting. Thanks for this!
You're welcome!
You are quickly becoming my at-home therapist. Thank you for another great video. I remember these exercises from therapy 8 yrs ago. This is a great refresher for perfect form. Have a great week.
You're welcome! I hope you have a great week too!
Hi Dr..I AM from India. Yr videos are very good. Thankyou for being our at home physiotherapist ☺.I suffer from polyarthirist. Can you pl make a video that includes all joints, especially fingers elbow and shoulder?I watch yr videos related to these joints but it takes a lot of time. So if there is a video covering all, it will be really helpful for people like me.
Me too I have subscribed
Whenever I feel an injury coming up (i am a runner) I always go straight to you Dr Jo. It is always the right therapy and get to the injured spot straight away. Thank you for all the excellent content you put online!
Thanks, and you're welcome!
I like this style of video where you spend the full time doing each exercise. That way I can follow along.
It's also great that you explain the nuances to get more out of the stretches and exercises.
Thanks.
Excellent video! Thank you so much!
Thanks, and you're welcome!
I have an irrational fear my resistance band is going to whack me in the face lol.
It's happen to me before
Doctor Jo, your exercises are simple yet very effective. Thank you!
You're welcome, and thanks!
Day by day your changing my life for the better. It's like a relationship with none of the hassle. My physical health is improving and that's improving my mental health and I sleep better and feel better.....thanks Dr jo.
Gourdon Aberdeenshire Scotland!
You're welcome! I'm glad you are getting better :-)
That was awesome
Thanks for your help, I had ACL sx 7 mos ago from kickboxing injury. I am recovery well but have knee pain the more activity I do. These stretches worked great for me and you are very thorough in your sessions. Thanks!
You're welcome! I'm glad they are helping. Good luck with your continued recovery.
I like the follow along video also, and these stretches and exercises have reduced my pain
I'm impressed. that really helps. Thank you!
You're welcome!
very good. Among the best sequences of exercises on the web
Thanks.
Thank you thank you Dr Joe
You’re welcome.
Can't thank you enough Dr Jo, just one time has brought in a lot of improvement in the knee. Thank you so much.
You're welcome.
I love this
Thanks.
Thanks again‼️🤗
You're welcome!
Thank you so much Doctor JO you are so wonderful have a bless Day
You're welcome, and thanks!! You too.
Been watching your videos for a long time and this video just literally took away my knee pain after doing my ankle stretches! Love love love your content. A must before doing workouts if you have any injury or just a history of injuries like I do. Doctor Jo has us covered!!! 👏❤️
Thanks! I'm glad it helped 😎
Thank you so much ❤
You're welcome.
I love this group of exercises. Really helps. Do Jo explains why and how, which works well for me.
Thanks.
This video help me understand how to do the exercises properly...thanks.!
And the reason why doing it ...👍🏾👍🏾👍🏾
You're welcome! I'm glad they helped :-)
Hi Dr. I like your videos as it allows me to do some of the stretches safely without hurting myself compare to physio app. Thank you for your dedication.
You're welcome.
Thank you Dr Jo for teaching us simple exercises that yield great results. I was just recently diagnosed with left knee osteoarthritis at 68. I have Googled a lot all about arthritis, treatment, and rehab. My PT will start tomorrow. But I'll make sure to do your exercises at home. God bless from the 🇵🇭 Philippines.
You're welcome.
Good video❤️❤️❤️
Thanks.
Seriously thank you so much! Skating + lifting boxes at work have destroyed my knees and I'm only 22 :( but this helped so much! I'll be sure to be doing these daily, can you recommend foods for knee health?
You're welcome! Just a general healthy diet should help.
Good exercises.
Well done .
Thanks.
Great. Thanks for sharing, you are mow my at home doctor. My knee is been hurting and my doctor told me to stretch it.
You're welcome. Good luck!
thanks Doc Jo..I'm from Malaysia
You're welcome.
Hi Dr Joe, when I'm lying down doing the right raise leg exercise, I feel little pain at the back of my waist. Is this normal? Can I continue with the exercise? Tq
Where do I get that neck or back mat that's in this video?
Perfect video...However i'm using stretch band is that ok ?
Thanks! As long as you feel the stretch. Good luck.
Hi! Thank you so muchhh! Where can i by in the bet that strach material you use in the video? love ..thank you so much!!!
You're welcome! You can buy them in my product store: www.askdoctorjo.com/products in the resistive bands category. Good luck.
Merry Christmas Doctor Jo! Could I use a massage roller stick or massage ball as a warmup before doing the stretches?
Merry Christmas to you! Yes, you can!
Can I do these stretches for the knee which is hurting while climbing up stairs?
Hi Dr. Jo, just found your videos and subscribed.
I have a knee cap problem. If I walk 30 minutes or more, the next day my knee feels swollen inside. It hurts and can’t do anymore walking.
Thank you for these exercises, will do them and hope they help, so I can go back walking again 😊.
Thanks, and you're welcome. I hope they help.
Thank you for nice video. Very informative. Can these exercises would help if knee pain caused due to Backer cyst? Thank you.
You're welcome. They might help.
Where did you buy the PAD behind you?
Mem plz give suggestion and exercises, I have spine injury d12 and L1 compression, that day to go today I don't walk properly but slow walk in home with stick and wall, week ness my right leg andcalf muscles to foot drop, plz give me suggestion.
I just started watching these videos for the first time due to my knees starting to ache. I have been doing a lot of speed walking and this is the first time that my knees are complaining. I am hoping that stretching and strengthening will fix the problem. I have a question for Dr. Jo. Does it make more sense to do the leg stretches before or after I walk?
I like doing the stretches before to help get everything loosened up.
Hi, dr.jo : can i do the hamstring strech even if i have disc in lumber spine ?
You should be able to as long as it doesn't cause increased pain. Good luck.
Dr. Jo...I have been suffering from this know pain for the past one year. I am a very active person.I have noticed that my knee pain reduces once I do Therese exercise but Teddy return back in the morning. How long will it take to become better?
It really depends on what exactly is going on. Do you have a specific diagnosis? If not, it might be worth going to physical therapy to find out for sure what is going on.
Hi Dr. Jo, will any of these help reduce pain and swelling on my knee? I sat cross legged in bed for a few hours while working, and my left knee has been painful and swollen ever since (over two months now)
Unfortunately, I don't know since I can't evaluate you. It really just depends on what is going on.
Hey Dr. Jo 👋🏾 Where did you get that giant mat from?
This is the one I am using: amzn.to/3qrCr3M
Hi Dr. Joe!! Is there a chair version for a hamstring stretch?
Yes. There should be some in my chair stretching videos. You can find all my videos on my channel: ua-cam.com/users/askdoctorjo, and you can use the search tool (the magnifying glass) under the banner on the right side to find specific videos/topics.
What do you call the strap you used? I bought one off Amazon, but it doesn't stretch. I want a stretchy one like the one you have :)
You can find the Flexx strap in my product store: www.askdoctorjo.com/products It is the kind I use :-)
Morning I did the stretch bands for my ANKLE... WHEN I finished work it's painful.. Ive had the ankle injection.. It not really helped... And the hospital doctor. Said they not that far advanced to do surgery on my ankle joints... I keep exercise... Thanks doctor Jo
You're welcome.
Please can you tell me some exercise or streching for knee ligamnet pain
I have several videos for knee pain, and depending on which ligament, I have some specific ones for that too. You can find them on my channel: ua-cam.com/users/askdoctorjo
thank you my doc have a happy Ramadan❤
You're welcome.
you are the best 😘@@AskDoctorJo
What's the next progression to this video
Thank you. What is the best way to get up from the bed and chair so you are not putting pressure on your knee?
You're welcome. This might help: ua-cam.com/video/nJEP2CE8oGM/v-deo.html
What do you think of the power elite machines that vibrate?
I think they can be helpful for some things, but I would get cleared by your doctor first before using one.
hey doctor jo, I would really like to know how long it generally takes to fully get rid of Osgood slaughters disease or tendinitis in knees. I'm 20 years old, I was diagnosed maybe in junior high during basketball season (I played almost every other sport as well). I was told I would grow out of it, there's still symptoms about 6-8 years later. how long do you personally think it will take to completely get rid of it?
Do you stretch on a daily basis for it?
AskDoctorJo No ma'am not lately. I just started maybe, 3-4 days ago. a few years back when I played high school football, I stretched and iced multiple times a day. But nothing on a consistent basis since around that time.
If you stretch on a consistent basis, it should make the symptoms go away within a month or two.
Thank you. It's been one week. I ran a mile yesterday, I have pain directly above my knee and below my knee close to my ankles and shin. no legitimate knee pain at all. is this a serious issue or just soreness? I have not ran or worked out consistently since Senior year. about 2 years ago. nobody has given me any solid advice or information. I'm just told that I'll grow out of it by family. I appreciate the help, and information within the videos. my knees have never felt better.
It's probably just soreness from getting back into running. Good luck!
dr.jo my mom's knees hurt at night would you happen to know what good stretches are good for this kind of issue... please get back to me when you can thank you:)
These might help. Good luck!
Hi Doctor Jo. I injured my left knee when I tripped over my rowing machine. (Fred Astaire I am not.😕) I fell and my left knee hit a concrete floor. I had an X-ray and I had an orthopedic doctor examine my knee. He said I have a deep bone bruise on the left side of my left knee cap. Nothing broken or torn. He said it can take 3-4 months to completely heal. He also said stretching is not a problem as long as there is no pain. This video has been a great help. My knee feels a lot better after doing these stretches. Do you have other videos you can recommend?
Ouch! That sounds like no fun. This one probably has similar stretches, but it has the patella mobs (I don't think the above video has those) ua-cam.com/video/aqkndmrDoCw/v-deo.html
AskDoctorJo Thanks Doctor Jo. Your the best! 👍
You're welcome, and thanks :-)
AskDoctorJo I also purchased a Womfy pillow that you are using in this video. Great pillow! I sleep great! My cat Bradley used to join me on my old pillow when I woke up. He hasn’t quite figured out this new pillow yet. 😾
LOL! I am sure he will figure it out :-)
What’s the name of that belt
Where can I buy that loop band?
The one I am using is called the FlexFixx Stretching Strap. You can find it here: amzn.to/3gkOaMo (affiliate link)
Where can I get this string for exercise
The one I am using is similar to the FlexFixx Stretching Strap. You can find it here: amzn.to/3gkOaMo (affiliate link)
How many times a day can you do these exercises?
It depends on what stage of recovery you are in and how your body reacts to treatment, but in general, therapeutic exercises can be done 1-3 times a day, every day.
What type of resistance strap
are you using ????????????
It's called the FlexFixx. You can find it here: www.amazon.com/dp/B00XSCBHPO/?cv_ct_id=amzn1.idea.3T67NEQCA2GKC&cv_ct_pg=storefront&cv_ct_wn=aip-storefront&ref=exp_cov_askdoctorjo_lv_dp_vv_d (affiliate link)
@@AskDoctorJo Thanks
You're welcome. Good luck.
A robe belt works great too! 👍🏻
How many times a week is recommended?
It depends on what stage of recovery you are in and how your body reacts to treatment, but in general, therapeutic exercises can be done 1-3 times a day, every day.
Thank you so much for response.
You're welcome.
Hi Doctor Jo 😊 My question is, What is the difference between mobility and flexibility? Are both terms basically the same? Or does mobility apply to joints and flexibility apply to muscles? Can someone be flexible and not mobile or mobile and not flexible? Thanks.
Yes, generally, the term mobility is more related to joints and flexibility is related to muscles. It would really depend on what is causing it, but it's possible to have one and not the other.
@@AskDoctorJo Thanks Doctor Jo.
One more thing, make sure you and the pups stay safe from Hurricane Ian.
Thank you! Same to you if you are in the path!
my nee pain is due to strech , very old pain , from last five years, tell me what to do??
It's from what?
Can you use a sterch band
The band needs to be something solid to get a good stretch, so like a belt, rope, dog leash, etc. But a resistive band would not work well for stretching.
@@AskDoctorJo would a belt from a dressing gown work
That would probably work.
is it the video above or??
Yes. Hopefully they will help.
AskDoctorJo thank you
You're welcome.
Morning Dr Jo thanks for these exercises I'm finding so helpful. Btw I haven't got a dog lead or a strap so I'm using my bra🤣
You're welcome. What ever works 😂
Wonderfully simple and effective...I’m recovering from knee issues due to running and not enough stretching so these are great! I suppose I need to do about twice a day as I get flexibility into my legs, is that about right?
Thanks! Therapeutic stretches and exercises can be done 1-3 times a day.
@@AskDoctorJo oh nice, sounds like a good plan! It’s all about action now...👍🏻👍🏻
3 days in, 6 times I’ve stretched...feeling great
Glad to hear!
@@AskDoctorJo just one quick question. I see on the videos you stretch gently and hold. What about ‘bouncing’? Especially my legs, to stretch a bit more is gentle bouncing ok? Not to a pain level of course but just enough to get a slightly deeper stretch...what’s your recommendation on that I wonder?
💓💓💓💓💓💓💓
Wow you also spend a lot of time for the description
Some people like to see it written as well :-)
Bcoz of words coming on screen ,can't see the exercises properly
It sounds like your closed captions got turned on. You can easily turn them off by hitting the "CC" button at the bottom of the video. You can also make them transparent if you'd like to keep them on. I show how to do all that and more in this video: ua-cam.com/video/VatNBZh66Po/v-deo.html
Exercises for avascular necrosis
If you have access to a pool, aquatic therapy (not swimming, but exercising in the pool) can be very beneficial.