Knee Pain Stretches Exercises Ask Jo
Hey everybody it's Jo. I've beengetting a lot of questions about knee pain. Knee pain is actually probably the secondmost common thing that we see next to back pain. And that simply because you can getthat OA in there. And when I say OA I don't mean old age. It actually stands for Osteoarthritis.And you can even start getting that as early as 25 to 30 years old. So when you start feelingsome aching in your bones and your joints and your knee, these are some stretches you cando to kind of work it out a little bit. And remember, once you stretch you need to strengthen.Already let's get started with some of the stretches. The first thing I'm gonna haveyou do is I'm gonna have you straighten
out your leg. We're gonna work out the jointa little bit, get some movement in there and get it loosened up. So we're gonna bring outour trusty belt, or dog leash if you have one, I usually take off my shoes for thisone casue it's gonna help you slide a little bit. If you need a towel underneath you cando that, doing it in bed seems to help a lot because it's a little more slick on yoursheets so you'll get a little more movement. I'm gonna have you put the belt around yourfoot, anywhere that's comfortable, and your gonna bring your knee up. If you need a littlehelp, a little over pressure stretch, that's what the belt is for. So you're just gonnakind of slide it up, get a good bend in there.
And just a little pause with this one, maybejust a 5 to 10 second pause, and then you're gonna come back down. But the movement inthe join is what's gonna loosen it up, so you wanna do this continuously. A little pauseat the top, maybe you can go a little further the next time, and then come back down. Soyou wanna do that about 8 or 10 times, really getting that joint moving. And then stretchingit as far as you can, and coming back down. Now we're going to move the kneecap arounda little bit. This is your patella, they might call it a patella, you might say quot;say whatéquot;,but it's basically your knee cap on top. The key to moving around your kneecap is thatyour leg has to be relaxed. If you're squeezing
your muscles tight, that's pushing it downinto your joint and it's not gonna move, so you really want your leg to be relaxed,you can kind of hit it a little bit that helps those muscles relax a little bit. And allyou're gonna do is your just gonna start moving it back and forth, side to side. That'sthe first one. The first couple times it might be hard, it's not knowing what's goingon, so your muscles are tightening up a little bit, you can push pretty hard, getting thatmovement in there. Go side to side a little bit, and you can go front to back a littlebit. You're just moving it back and forth. If you have some osteoarthritis in there youmight feel a little bit of crunching going
on. That's ok. That's what we call crepitus,and that's just that arthritis in there. You keep moving it as much as you can. Thisimportance of this is the patella is connected to your quadricep tendon up here, and yourpatellar tendon down there. Those, if they're tight, push that kneecap down and you'renot gonna get as much bend in your knee. So the key here is to get that kneecap moving,and then you'll have more room to bend that knee if it's feeling really tight. Backand forth. Up and Down. Ok. So now we're just gonna do some stretches of the muscles.You've got the joint loosened up a little bit, no we're gonna stretch out those musclesa little bit. I'm gonna have you bring back
out your belt, and we're gonna this timeput it around the balls of our feet. So not your toes, but just below your toes, righton the ball there, and you're gonna keep your leg straight. This is gonna stretch outour calf muscle underneath. The calf actually, those tendons kind of cross the knee so youreally wanna get those stretched out. You're gonna relax your foot, and you're gonnapull it towards you as much as you can. Now if your knee starts bending a little bit,then you're pulling too hard and your changing the muscle your stretching. So you want thatleg to be straight. And you're gonna pull. And of course this is a stretch so you wannahold if for 30 seconds and you wanna do it
KT Tape Inner Knee
Hi I'm chris harper and with me is Makayla and we're here to demonstrate anapplication for inner knee pain. This is when you havepain at the inner and lower portionof the knee. I'm just going to indicate thatwith a red dot your pain may be in a slightlydifferent location. Some causes of this may be overuse,excessive stress or tightness through
quad and thigh, abrupt changesin direction, or twisting of the knee. KT Tape helps by relieving pressureto reduce pain relaxing muscles and may Increase circulation. For this application we're going to havethe leg in an approximate ninety degree bend and we are going to take ourfirst full strip of tape and we are going to fold that in half in with some scissors we're going tocut rounded corners around that folded end this creates rounded cornersso sharp corners
don't get caught on clothingas you take clothing on and of.f We are going to twist and tear the backingpaper folding that back being careful not totouch the adhesive and this first piece we are going to stretch toeighty percent so we stretch hundred percent and then back that offjust a little bit we are going to apply it right over that point of pain you may beexperiencing. We are going to peal that backing paper offand those ends of the tape being laid down with
absolutely zero stretch so only stretchon that piece is in the middle portion of the tape that goes right over that siteof pain. Our other piece that we just created wegoing to twist and tear that backing paper peeling that back and again trying to handle the tapes soyou're not touching the adhesive apply nice even pressurethrough the piece of tape and apply that crossing the other piece now lining withthe lower leg just like the first piece laying thosetails down with absolutely zero stretch.
Give a little bit of a friction rub soit'd adheres make sure you get all the corners sticking to your skin well littlefriction helps the adhesive stick to the skin much better. And for our third piece we're going totwist and tear a full piece of tape down by the logoend of the tape and create an anchor there. With this piece we are going right in between our first two pieces down a little bitlower so it adheres to the skin and
applying this with absolutely zerostretch so for this peace we need to applytwenty five percent stretch so we are going to stretch it out fullyand then back off half and half again to create twenty five percent and we're going to lay that down in turn the tape to go up towards themiddle thigh or pointing the end tape towards the hip. That last bit of tape we are just going totake the paper off