Knee Pain Relief Exercises in 5 min
Вставка
- Опубліковано 13 чер 2024
- This video will go over stretches for knee muscle tightness. It is a 5 minute routine to stretch out stiff knee muscles and provide fast relief. Do this exercise routine at least three times a day for at home knee pain relief.
Exercises will include calf stretch, hamstring stretch, gluteal stretch, hip flexor stretch, and quadriceps stretch.
► TIMESTAMPS:
0:00 - Introduction
0:28 - Calf (1 min)
1:39 - Hamstring (1 min)
2:49 - Glute (1 min)
3:58 - Hip flexor (1 min)
5:10 - Quadricep (1 min)
6:21 - Conclusion
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► ABOUT ME
Jeffrey Peng MD is a nonoperative orthopedist and sports medicine specialist. He created a UA-cam channel and blog to translate cutting edge medical knowledge and clinical research to benefit all those looking to live an active and healthy lifestyle. He focuses on maximizing non-surgical treatments for sports injuries and orthopedic conditions. He specializes in using orthobiologics and ultrasound guided minimally invasive techniques to treat osteoarthritis, tendinopathies, and musculoskeletal disorders.
Dr. Peng is board certified in sports medicine and family medicine. He completed residency with the Stanford family medicine residency program and completed his sports medicine training with the Stanford primary care sports medicine fellowship in San Jose. He is an active faculty member for both programs and is excited about training the next generation of physicians.
Dr. Peng’s sports medicine clinic is located in Campbell, California.
Twitter: @JeffreyPengMD; / jeffreypengmd
Website: www.jeffreypengmd.com/
► Disclaimer
My content reflects my own opinion and does not represent the views or opinions of my employers or hospital systems I am affiliated with. They are meant for educational purposes only. They do not substitute for the medical advice of a physician. Always seek the advice of your physician with any questions you may have regarding your health.
Ive been experiencing stiffness in both knees and let me tell you now this assisted me greatly. Thank you for this 💞
Excellent advice. I routinely do most of these exercises with great success. I will add the missing ones. My only advice is you MUST be consistent. At least daily. Thanks Doc. Much appreciated. OSSSSS 🤙🤙
Dr, Jeff, Thank you for sharing these exercise routines for maintaining knee health and bone alignment to reduce pain. Your presentation of the technique and description of effects and benefits helps answer questions about whether we are doing the exercise properly. This is very helpful. Thank you again!
Michael and Elizabeth
You are very welcome!
excellent stretches very important, especially if you play sport
Absolutely!
Thanks! Great demonstration, I'm hoping all these stretches are safe for meniscus tears . . .
Thanks for your comment. Please check in with your trusted health care provider if you are in pain or have questions!
Beautiful
Thank you!
Is the pigeon pose safe for medial meniscus tears? I am also interested about alignment in hips if you rotate to the left at the hip. Will these exercises help?
In general yes, but it depends on your individual situation. Talking with a physical therapist can be beneficial if you have pain or questions.
Will these exercises work for meniscus tear?
Too much stretching on the quard muscles is it good for those with existing knee pain. Thanks
Best to discuss with your health care provider, good luck
Hi, my leg got bend. I feel its not straight. Can you guide me with some stretch exercise ?.
Best to discuss with your health care provider
I can kneel can show another way to stretch with out kneeling. Please 🙏🙏💓
I will be adding a lower impact video soon, stay tuned!
Hi doc can youbtell me any thing about my knees i lost my balance after therpy i had brest cancer i can not walk properly i am doing daily exercises ido not wantto do surgery give me any advice. Thanks
Best to discuss with your health care provider, good luck!
Thank you Sir but I wish you had done both legs, which would then be for 10 minutes and not 5.
Dr.i cant able to do this exercise comfortably 😫
Sorry, some of these may require modification depending on your situation! I will be making more videos in the future for those who need to start with modifications. Stay tuned
Millions thanks Dr. Peng. I’m also looking forward to see a modified version of this. Since I tried to do these exercises but still uncomfortable due to my meniscus pain.🙏
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Ayurvedic Medicine
Thanks!