Knee Pain Stretch­es & Ex­er­cis­es - Ask Doc­tor Jo

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• pub­lished: 22 Jun 2012
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Knee Pain Re­lief Stretch­es & Ex­er­cis­es: http://​www.​AskDoctorJo.​com Re­lieve knee pain with Doc­tor Jo's best stretch­es and ex­er­cis­es for your knee. Our knees can be­come stiff and painful for many dif­fer­ent rea­sons. The key is to mo­bi­lize, stretch, and then strength­en. Patel­la mo­bi­liza­tion will in­crease range of mo­tion and de­crease pain. Then flex­ion and ex­ten­sion stretch­es for the quadri­ceps, ham­strings, and calf mus­cles will help loosen the knee and in­crease mo­tion. See Doc­tor Jo's blog post about this video at http://​www.​askdoctorjo.​com/​content/​knee-stretches Doc­tor Jo on Face­book: http://​www.​facebook.​com/​AskDoctorJo Doc­tor Jo on Twit­ter: http://​www.​twitter.​com/​AskDoctorJo More De­tails About This Video: Knee pain is very com­mon, and OA or os­teoarthri­tis is one of the main caus­es of knee pain. It can also be caused by weak­ness, ten­donitis, or bur­si­tis. In more se­vere cases, you might have in­jured your menis­cus or lig­a­ments. This video will show you some great stretch­es to keep the pres­sure from tight mus­cles off your knee joint. The first stretch is bend­ing the knee, or knee flex­ion stretch. You can use a belt or dog leash to help you slide your foot to­wards you. You can do this 10 to 15 times with a lit­tle pause at the end stretch. Next you want to move your kneecap, or patel­la around. This is im­por­tant be­cause your patel­la is at­tached to your quadri­ceps ten­don and your patel­lar ten­don. When those are tight, it is hard to bend your knee. Your leg needs to be straight and re­laxed. You can push the patel­la up and down, su­pe­ri­or and in­fe­ri­or, and side-to-side, me­di­al and lat­er­al. You can do this for 2 to 3 min­utes. Now 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. The most im­por­tant part of this stretch is to keep your back straight. Many peo­ple try to curl their backs to be able to touch their toes. Your ham­strings are at­tached to what is called the is­chial tuberos­i­ty, or your butt bone. So if you bend at your back, you are not going to get a good ham­string stretch. Try to bend at your hips. 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. DIS­CLAIMER: Doc­tor Jo is a li­censed Phys­i­cal Ther­a­pist and Doc­tor of Phys­i­cal Ther­a­py, how­ev­er, this video is only de­signed to help you per­form the cor­rect tech­nique of ex­er­cis­es that have AL­READY been given to you by your health pro­fes­sion­al. They are NOT to take the place of going to your own doc­tor or ther­a­pist. There are many man­u­al tech­niques that a ther­a­pist can do that sim­ply can not be done on your own. Your own ther­a­pist will also en­sure that you are doing cor­rect tech­niques with your ex­er­cis­es and stretch­ing. If these tech­niques aren't done right, they won't help, and they could make things worse. So, if you ex­pe­ri­ence any pain while doing these tech­niques, STOP im­me­di­ate­ly and see your doc­tor.