Hey everybody it's Doctor Jo, and today I'm going to show you the top five ways
to relieve knee pain. So let's get started.
Number one, calf stretches. For the first stretch, is going to be a calf stretch.
You can take a dog leash, you can take a stretch strap, you can take a towel, or
even a belt if you don't have any of those. Take the loop and put it around
the ball of your foot. You don't want it to be low, you don't want it to be high
on the toes because then it might slip off and hit you.
Make sure your leg is straight, and make sure that your foot is relaxed, and then
just take the strap and pull towards you until you feel a little stretch
underneath your leg, and hold that for 30 seconds. If you need to pull a little bit
more, you can, but you don't want it to be painful, you just want it to be a little
bit uncomfortable. After 30 seconds, relax and then do that a total of three times,
just really pulling towards you getting that stretch. Number two, far infrared
heat. So far infrared heat is another great way to help relieve pain. We
partnered up with the folks at Thermotex and they sent us their Thermotex
Platinum. This one is so cool because it's super versatile, you can use it for
almost any part of the body and it's really nice because as you can see here,
there's three different plates, so that helps kind of mold around parts of your
body, and it works really well for the knee. The great thing about far infrared
heat is it goes much deeper than just a regular heating pad. Normal heating pads
maybe only get about 0.25 centimeters deep. Far infrared heat goes all the way
up to six centimeters or 2.36 inches, so that really gets deep down in there
those deeper muscles where there's that inflammation and that pain, and it can really
help relax everything, increase that circulation, and get that inflammation
out of there. So what I like about this is you can do it several different ways
around the knee. You can put the middle plate down at the bottom
and then just curl up the sides, almost like a "C" pattern, and then wrap it
around like this, so you see it can get the sides and the bottom. If you're having
like some hamstring issues or things like that. You can also do it if you want
the top and the bottom, and so you've got a plate on top, plate on the side, plate
on the bottom, and you can also do it on top if the top of your leg's hurting, and
then wrap it around so you have the top and then the sides. You can check out my
full review of the platinum by clicking the box in the top right hand corner, or
you can check it out in the description below, there will be a link down there as
well. They also have an knee version which is really cool. It's slightly different
just to kind of help mold around the knee a little bit better, and so you can
see here it works like this. So again you can still kind of put the plates where
you want to, you have this plate here, and this plate here, so if you want to have
one on the bottom and kind of the one on the top, you can do that like this, and
then let it sit there, or you can do on each kind of side around the edges right
there, and so you got here and here. So it's really nice way just to kind of get
it around the knee, and if you're at work or doing something you can have it on
you can still be kind of doing your work and just go about the rest of your day.
So that's really nice as well. So if you are interested in checking out more
about Thermotex, there it is, you can go to Thermotex.com, and if you're
interested in purchasing the product, you can go down to the link in the
description down there. Number three, hamstring stretches. For
a hamstring stretch, you can stretch it a lot of different ways, but I like
stretching it with a strap again. So this time put the strap just a little bit
lower so you've got a little extra pull to it, and then lay down on your back. You
want to keep your leg straight, and you can bend this knee or relax it whatever
is more comfortable for you, but try and keep the leg that you're pulling up
straight. You don't really want to lift the leg actively,
you're using that strap to pull it up and stretch, but try not to bend that
knee. If that knee bends, then you're not really stretching those hamstrings very
well, so even if you have to come back down a little bit to keep that leg
straight, that's what I want you to do, so then you're going to hold that stretch
for 30 seconds, come back down, shake it out a little bit, and then do that three
times so just get that nice stretch in there.
Number four, IT band stretch. For the IT band stretch, there's again several ways
that you can stretch it, but I like just to keep using the stretch strap because
it's already there, and then you don't have to really change positions. It's very
similar where you're going to keep that leg straight, and you're going to come up,
but don't bring it up quite as high this time, and once you start feeling a little
bit of a stretch, drop it over across your body and you should really feel
that stretch kind of in the hip booty area, and then again hold that stretch
for thirty Seconds. You come back, take a little break, and then do that again
three times. So coming up and then dropping it over, and the further over
you can go, the more stretch you'll get, but try and keep the back flat on the
ground because then that'll really stretch that IT band. Number five, quad
stretch. For a quad stretch, you're still going to use the strap. Again there's a
whole lot of ways you can stretch it, but I'm just going to keep using the strap
because it's already there. This time, put the strap around your ankle and what
you're going to bring this strap up and you're going to roll over onto your
stomach, and as you roll over kind of bring this strap up around your
shoulders. So it's going to be kind of this movement. So now with the strap, just
take it and gently pull, trying to bring your heel towards your bottom. As you can
see right there, and so again you want it you want to be comfortable, you don't
want to be painful, but you want to get a nice stretch in there and hold that for
about thirty seconds, and then come back. You can give it a little break. If you
want to go all the way down, you can, and then do that three times. So there you
have it, those were your top five ways to relieve knee pain. If you have any questions,
leave them in the comments section. If you're interested in purchasing the
product, you can click up here and don't forget to subscribe by clicking down
here. And remember, be safe, have fun and, I hope you feel better.