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.
    Related Videos:
    Knee Pain Stretches & Exercises:
    • Knee Pain Stretches & ...
    Knee Strengthening Exercises & Stretches:
    • Knee Strengthening Exe...
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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.
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КОМЕНТАРІ • 165

  • @AskDoctorJo
    @AskDoctorJo  5 років тому +5

    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*

  • @exerciserelax8719
    @exerciserelax8719 4 роки тому +23

    I love the follow-along videos! Makes it so much easier to do the routines without stopping and starting. Thanks for this!

  • @jvpdek
    @jvpdek 2 роки тому +3

    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.

  • @hollid175
    @hollid175 8 років тому +22

    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.

    • @AskDoctorJo
      @AskDoctorJo  8 років тому

      You're welcome! I hope you have a great week too!

    • @anshumandwivedi1996
      @anshumandwivedi1996 6 років тому

      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.

    • @shernahricketts4130
      @shernahricketts4130 2 роки тому

      Me too I have subscribed

  • @dariosilva85
    @dariosilva85 7 років тому +2

    Doctor Jo, your exercises are simple yet very effective. Thank you!

  • @svk2094
    @svk2094 7 років тому +2

    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!

    • @AskDoctorJo
      @AskDoctorJo  7 років тому

      You're welcome! I'm glad they are helping. Good luck with your continued recovery.

  • @carrollniesen1129
    @carrollniesen1129 Рік тому

    I like the follow along video also, and these stretches and exercises have reduced my pain

  • @clauwitje4670
    @clauwitje4670 9 місяців тому +1

    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!

    • @AskDoctorJo
      @AskDoctorJo  9 місяців тому +1

      Thanks, and you're welcome!

  • @andrewjames4346
    @andrewjames4346 5 років тому +3

    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!

    • @AskDoctorJo
      @AskDoctorJo  5 років тому +1

      You're welcome! I'm glad you are getting better :-)

  • @MKPattyLucio
    @MKPattyLucio 7 років тому +5

    Excellent video! Thank you so much!

    • @AskDoctorJo
      @AskDoctorJo  7 років тому +1

      Thanks, and you're welcome!

  • @savitarajeevlochan7115
    @savitarajeevlochan7115 Рік тому

    Can't thank you enough Dr Jo, just one time has brought in a lot of improvement in the knee. Thank you so much.

  • @stuartrussell1535
    @stuartrussell1535 4 роки тому

    very good. Among the best sequences of exercises on the web

  • @kayulab5100
    @kayulab5100 2 роки тому

    That was awesome

  • @marydiab444
    @marydiab444 6 місяців тому

    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!!! 👏❤️

    • @AskDoctorJo
      @AskDoctorJo  6 місяців тому

      Thanks! I'm glad it helped 😎

  • @142mooses
    @142mooses 7 років тому +1

    I'm impressed. that really helps. Thank you!

  • @sandrawilson5523
    @sandrawilson5523 Рік тому

    I love this group of exercises. Really helps. Do Jo explains why and how, which works well for me.

  • @lisasantiago2784
    @lisasantiago2784 Рік тому

    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.

  • @MrRick461
    @MrRick461 Рік тому

    Thank you thank you Dr Joe

  • @mohammedjamil1347
    @mohammedjamil1347 3 роки тому

    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.

  • @jennycampbell7726
    @jennycampbell7726 6 років тому

    Thank you so much Doctor JO you are so wonderful have a bless Day

    • @AskDoctorJo
      @AskDoctorJo  6 років тому

      You're welcome, and thanks!! You too.

  • @xelykoyax2997
    @xelykoyax2997 8 років тому +2

    This video help me understand how to do the exercises properly...thanks.!

    • @xelykoyax2997
      @xelykoyax2997 8 років тому

      And the reason why doing it ...👍🏾👍🏾👍🏾

    • @AskDoctorJo
      @AskDoctorJo  8 років тому +1

      You're welcome! I'm glad they helped :-)

  • @cindyhuff924
    @cindyhuff924 2 роки тому

    Thanks again‼️🤗

  • @cole6383
    @cole6383 Рік тому +2

    I have an irrational fear my resistance band is going to whack me in the face lol.

    • @awade2436
      @awade2436 7 місяців тому +1

      It's happen to me before

  • @ramyaarmstrong6284
    @ramyaarmstrong6284 10 місяців тому

    Thank you so much ❤

  • @omarboy79
    @omarboy79 6 років тому

    Great. Thanks for sharing, you are mow my at home doctor. My knee is been hurting and my doctor told me to stretch it.

  • @stoneyj1a1
    @stoneyj1a1 4 роки тому

    I love this

  • @berthaz2583
    @berthaz2583 2 роки тому +1

    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 😊.

    • @AskDoctorJo
      @AskDoctorJo  2 роки тому

      Thanks, and you're welcome. I hope they help.

  • @jamesgarcia8194
    @jamesgarcia8194 5 років тому +2

    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?

    • @AskDoctorJo
      @AskDoctorJo  5 років тому

      You're welcome! Just a general healthy diet should help.

  • @nirmaladrieskens4338
    @nirmaladrieskens4338 2 роки тому

    Good video❤️❤️❤️

  • @muslimahmdsamid
    @muslimahmdsamid 4 роки тому

    thanks Doc Jo..I'm from Malaysia

  • @wilfriedstrothmann9150
    @wilfriedstrothmann9150 5 років тому

    Good exercises.

  • @ccy8002
    @ccy8002 4 роки тому +1

    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

  • @chamuelraphael6044
    @chamuelraphael6044 7 років тому

    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!!!

    • @AskDoctorJo
      @AskDoctorJo  7 років тому

      You're welcome! You can buy them in my product store: www.askdoctorjo.com/products in the resistive bands category. Good luck.

  • @parimal3506
    @parimal3506 Рік тому

    Thank you for nice video. Very informative. Can these exercises would help if knee pain caused due to Backer cyst? Thank you.

  • @ejohnson5448
    @ejohnson5448 4 роки тому

    Where do I get that neck or back mat that's in this video?

  • @beas1718
    @beas1718 3 роки тому

    Can I do these stretches for the knee which is hurting while climbing up stairs?

  • @manikumar-go3ej
    @manikumar-go3ej 4 роки тому

    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.

  • @steveszejna989
    @steveszejna989 5 років тому

    Merry Christmas Doctor Jo! Could I use a massage roller stick or massage ball as a warmup before doing the stretches?

    • @AskDoctorJo
      @AskDoctorJo  5 років тому

      Merry Christmas to you! Yes, you can!

  • @cgmax7
    @cgmax7 7 років тому

    Perfect video...However i'm using stretch band is that ok ?

    • @AskDoctorJo
      @AskDoctorJo  7 років тому +1

      Thanks! As long as you feel the stretch. Good luck.

  • @ladyashephd727
    @ladyashephd727 3 роки тому

    Where did you buy the PAD behind you?

  • @mandyparsons2616
    @mandyparsons2616 2 роки тому

    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

  • @tamarakaramitros521
    @tamarakaramitros521 4 роки тому

    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?

    • @AskDoctorJo
      @AskDoctorJo  4 роки тому

      I like doing the stretches before to help get everything loosened up.

  • @cynthiaalexander9267
    @cynthiaalexander9267 5 років тому

    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?

    • @AskDoctorJo
      @AskDoctorJo  5 років тому

      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.

  • @hihigugu7128
    @hihigugu7128 8 років тому

    Hi, dr.jo : can i do the hamstring strech even if i have disc in lumber spine ?

    • @AskDoctorJo
      @AskDoctorJo  8 років тому

      You should be able to as long as it doesn't cause increased pain. Good luck.

  • @CharlesOkwuagwu
    @CharlesOkwuagwu 4 роки тому +1

    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)

    • @AskDoctorJo
      @AskDoctorJo  4 роки тому

      Unfortunately, I don't know since I can't evaluate you. It really just depends on what is going on.

  • @ysmbklyn
    @ysmbklyn 3 роки тому

    Hey Dr. Jo 👋🏾 Where did you get that giant mat from?

    • @AskDoctorJo
      @AskDoctorJo  3 роки тому

      This is the one I am using: amzn.to/3qrCr3M

  • @MiggiePiggie
    @MiggiePiggie 8 років тому

    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 :)

    • @AskDoctorJo
      @AskDoctorJo  8 років тому

      You can find the Flexx strap in my product store: www.askdoctorjo.com/products It is the kind I use :-)

  • @kimberlysamuel1310
    @kimberlysamuel1310 2 місяці тому

    Hi Dr. Joe!! Is there a chair version for a hamstring stretch?

    • @AskDoctorJo
      @AskDoctorJo  2 місяці тому

      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.

  • @Kledi1
    @Kledi1 2 роки тому

    Please can you tell me some exercise or streching for knee ligamnet pain

    • @AskDoctorJo
      @AskDoctorJo  2 роки тому

      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

  • @AlOusra
    @AlOusra 3 місяці тому

    thank you my doc have a happy Ramadan❤

    • @AskDoctorJo
      @AskDoctorJo  3 місяці тому +1

      You're welcome.

    • @AlOusra
      @AlOusra 2 місяці тому

      you are the best 😘@@AskDoctorJo

  • @stephaniewalton8061
    @stephaniewalton8061 3 роки тому

    What's the next progression to this video

  • @steveszejna989
    @steveszejna989 5 років тому

    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?

    • @AskDoctorJo
      @AskDoctorJo  5 років тому +2

      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

    • @steveszejna989
      @steveszejna989 5 років тому

      AskDoctorJo Thanks Doctor Jo. Your the best! 👍

    • @AskDoctorJo
      @AskDoctorJo  5 років тому +1

      You're welcome, and thanks :-)

    • @steveszejna989
      @steveszejna989 5 років тому

      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. 😾

    • @AskDoctorJo
      @AskDoctorJo  5 років тому

      LOL! I am sure he will figure it out :-)

  • @lobru4449
    @lobru4449 3 роки тому

    Thank you. What is the best way to get up from the bed and chair so you are not putting pressure on your knee?

    • @AskDoctorJo
      @AskDoctorJo  3 роки тому

      You're welcome. This might help: ua-cam.com/video/nJEP2CE8oGM/v-deo.html

    • @lobru4449
      @lobru4449 3 роки тому

      What do you think of the power elite machines that vibrate?

    • @AskDoctorJo
      @AskDoctorJo  3 роки тому +1

      I think they can be helpful for some things, but I would get cleared by your doctor first before using one.

  • @allena2843
    @allena2843 7 років тому

    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?

    • @AskDoctorJo
      @AskDoctorJo  7 років тому +1

      Do you stretch on a daily basis for it?

    • @allena2843
      @allena2843 7 років тому

      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.

    • @AskDoctorJo
      @AskDoctorJo  7 років тому +1

      If you stretch on a consistent basis, it should make the symptoms go away within a month or two.

    • @allena2843
      @allena2843 7 років тому

      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.

    • @AskDoctorJo
      @AskDoctorJo  7 років тому +1

      It's probably just soreness from getting back into running. Good luck!

  • @theanimal6238
    @theanimal6238 7 років тому

    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:)

    • @AskDoctorJo
      @AskDoctorJo  7 років тому

      These might help. Good luck!

  • @9710021316
    @9710021316 2 роки тому

    What’s the name of that belt

  • @zinatkermali884
    @zinatkermali884 3 роки тому

    Where can I get this string for exercise

    • @AskDoctorJo
      @AskDoctorJo  3 роки тому

      The one I am using is similar to the FlexFixx Stretching Strap. You can find it here: amzn.to/3gkOaMo (affiliate link)

  • @lorettazurawski2604
    @lorettazurawski2604 Рік тому

    Where can I buy that loop band?

    • @AskDoctorJo
      @AskDoctorJo  Рік тому

      The one I am using is called the FlexFixx Stretching Strap. You can find it here: amzn.to/3gkOaMo (affiliate link)

  • @randqadori3498
    @randqadori3498 Рік тому

    How many times a day can you do these exercises?

    • @AskDoctorJo
      @AskDoctorJo  Рік тому

      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.

  • @maniackolder
    @maniackolder 5 років тому

    What type of resistance strap
    are you using ????????????

    • @AskDoctorJo
      @AskDoctorJo  5 років тому

      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)

    • @maniackolder
      @maniackolder 5 років тому

      @@AskDoctorJo Thanks

    • @AskDoctorJo
      @AskDoctorJo  5 років тому

      You're welcome. Good luck.

    • @BlueEyes-ro2rv
      @BlueEyes-ro2rv 5 років тому +1

      A robe belt works great too! 👍🏻

  • @Gardeningmushkilnhi
    @Gardeningmushkilnhi 7 років тому

    my nee pain is due to strech , very old pain , from last five years, tell me what to do??

  • @zoubidasletti6737
    @zoubidasletti6737 4 роки тому

    💓💓💓💓💓💓💓

  • @steveszejna989
    @steveszejna989 Рік тому

    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.

    • @AskDoctorJo
      @AskDoctorJo  Рік тому +1

      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.

    • @steveszejna989
      @steveszejna989 Рік тому +1

      @@AskDoctorJo Thanks Doctor Jo.

    • @steveszejna989
      @steveszejna989 Рік тому

      One more thing, make sure you and the pups stay safe from Hurricane Ian.

    • @AskDoctorJo
      @AskDoctorJo  Рік тому

      Thank you! Same to you if you are in the path!

  • @deeirving3839
    @deeirving3839 2 роки тому

    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🤣

    • @AskDoctorJo
      @AskDoctorJo  2 роки тому

      You're welcome. What ever works 😂

  • @MariaTorres-vs4ss
    @MariaTorres-vs4ss 9 місяців тому +1

    How many times a week is recommended?

    • @AskDoctorJo
      @AskDoctorJo  9 місяців тому

      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.

    • @MariaTorres-vs4ss
      @MariaTorres-vs4ss 9 місяців тому

      Thank you so much for response.

    • @AskDoctorJo
      @AskDoctorJo  9 місяців тому

      You're welcome.

  • @dw-mx7zb
    @dw-mx7zb 11 місяців тому

    Can you use a sterch band

    • @AskDoctorJo
      @AskDoctorJo  11 місяців тому

      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.

    • @dw-mx7zb
      @dw-mx7zb 11 місяців тому

      @@AskDoctorJo would a belt from a dressing gown work

    • @AskDoctorJo
      @AskDoctorJo  11 місяців тому

      That would probably work.

  • @davidchambers3303
    @davidchambers3303 3 роки тому

    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?

    • @AskDoctorJo
      @AskDoctorJo  3 роки тому

      Thanks! Therapeutic stretches and exercises can be done 1-3 times a day.

    • @davidchambers3303
      @davidchambers3303 3 роки тому

      @@AskDoctorJo oh nice, sounds like a good plan! It’s all about action now...👍🏻👍🏻

    • @davidchambers3303
      @davidchambers3303 3 роки тому

      3 days in, 6 times I’ve stretched...feeling great

    • @AskDoctorJo
      @AskDoctorJo  3 роки тому

      Glad to hear!

    • @davidchambers3303
      @davidchambers3303 3 роки тому

      @@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?

  • @theanimal6238
    @theanimal6238 7 років тому

    is it the video above or??

  • @AronPowa96
    @AronPowa96 8 років тому

    Wow you also spend a lot of time for the description

    • @AskDoctorJo
      @AskDoctorJo  8 років тому +2

      Some people like to see it written as well :-)

  • @sudhalogu15
    @sudhalogu15 6 років тому

    Exercises for avascular necrosis

    • @AskDoctorJo
      @AskDoctorJo  6 років тому

      If you have access to a pool, aquatic therapy (not swimming, but exercising in the pool) can be very beneficial.

  • @kausarsayyed3213
    @kausarsayyed3213 3 роки тому

    Bcoz of words coming on screen ,can't see the exercises properly

    • @AskDoctorJo
      @AskDoctorJo  3 роки тому

      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