Hey everybody it's Doctor Jo, and today
I'm gonna show you some stretches and exercises for
knee tendonitis. Let's get started.
So let's start off with some stretches.
We're gonna do a hamstring stretch first.
You can stretch your hamstring a whole
lot of different ways, but how I'm going
to show you today is either with a strap,
you can use a strap, a dog leash if you
have one, a belt, or even a big towel. But
something tight not those resistance
bands. So just take the strap, if you have
one with loops that works really really
well cause you can kind of put it around
your foot here, lie down on the ground,
and I like to keep the other leg bent
because that just take some pressure off
of your back. Then keep your leg as
straight as you can, try not to bend your
knee, and then just pull your leg up with
the strap. So you're not really lifting
it up, you're pulling it up until you
feel a stretch right here through your
hamstrings. If you want more of a stretch,
pull your toes up and that'll kind of
engage those calf muscles too, so you get
a stretch throughout the whole leg. Hold that
stretch for about 30 seconds, and then do
three on each side. Then you're going to
stretch your quad muscles in the front.
You can also stretch those a whole bunch
of different ways, I'm going to show you
how to do it lying on your stomach. So
again taking the stretch strap or the
leash, and then put it around your ankle.
You're gonna roll over onto your stomach, and
take the strap and bring it around your
shoulder here, and just pull as far as
you comfortably can, bringing that heel
towards your bottom. So again holding
that stretch for about 30 seconds.
You should feel the stretch in front of
your leg now, that thigh area, and then
do three of those on each side.
After you do the stretches, you're going
to do some exercises lying down, and
towards the end of the video I'm going
to show you some awesome exercises with
a resistive band standing up so stay
tuned for those. But on the ground you do
a straight leg raise. So again leave one
side propped up so now you have a target
to protect your back a little bit. Keep
that leg nice and straight, pull your
toes up to help lock it out, and then
just come up to about even to the other
side. So don't take it all the way up,
just to about here and slowly come back
down. So you really want to control that
leg and really work those muscles. If you
go fast, you're using momentum and not
the muscles, so make sure you go nice
and slow. So start off with just about 10
and then you can work your way up to 15
20. If those become easy, you can add just
a light ankle weight on there. Then
you're going to roll over onto your side
and do an abduction of your hips. So the
bottom leg can be bent just a little bit,
but you want the body to be in a
straight line. So the top leg in your
upper body should be nice and straight,
you want to keep your legs nice and
straight, again pull your toes up to help
lock out that leg, and when you come up,
you want to kind of lead with your heel.
So it's not coming up with your toes up,
but almost with your heel up and make
sure you go back just a little bit
because some people come forward, but
then you're not working those outer
muscles. So make sure you kick back
behind you and come back down. So again
nice and slow, controlled, toes almost
pointed down, and just start off with
about 10 of those and then you can work
your way up.
Even if you just have the tendonitis on
one side, I do both sides for everything
just to keep both sides working because
sometimes you're compensating a little
bit and the good side gets a little
irritated, over worked, so it's always good
to do both sides. Alright now going to stand
up. So resistance band exercises are
really good for tendonitis
because what you want to do is work
those muscles, but you don't want to
overwork them because that's what's
already happened with the tendonitis. So
using the band's a great way to kind of
get that happy middle ground of working
it, but not working too much.
So now you're going to do a hip
abduction with resistive band, so what
you want to do you want to anchor the
band. You can do that, you can anchor it
on a doorway, you can wrap it around like
a something sturdy, or you can have a
mystery person hold onto it for you, but
if you need a chair or something for
balance go ahead and do that. Don't feel
like you have to do this without holding
on because sometimes that band is going
to be a little more than you think it is.
Keep that leg nice and straight, and the
same thing when you're lying down, you
want to keep your toes forward. A lot of
times people want to kind of turn their legs
like to do this way, but keep the toes
forward and almost go out leading with
your heel, but try to keep that leg
locked out nice and straight. So you're
just going to kick out that way and come
back in again. If you need something to
hold onto,
that's fine because you want to go nice
and controlled slow motion, making sure
you're controlling that band, that band
is not controlling you.
We're going to start off with about 10
of them, and then you can work your way
up from there. If 15, 20, 25 is easy, you can
get a more resistant band. The next one
is going to be extension, so hip
extension, again keep that leg nice and
locked out. Now you're gonna be facing
where the anchor is of the band, and then
lock out that leg pull those toes up and
then just kick back behind you. So if you
get a little off balance, you might
want something to hold on to,
but make sure you keep your leg straight.
You don't have to kick back far, but try
and keep that good slow controlled
motion while you're doing it. Again just
starting off with about ten working your
way up to 20 or 25. And the last exercise,
I really like it's really cool, is called
TKE or terminal knee extension. So this
time you bring the band kind of up
to your knee right here. If you have a
band, spread it out just a little bit
so it's not a right up in that
little pocket
of your knee. What you want to do, this one's a
little tough to figure out, but once you
get it down, it's pretty easy. You want to
keep your foot on the ground but bring
your heel up so your knee bends just a
little bit, and then straighten it out. So
that knee extension. We call a terminal
knee extension, but again really control it,
don't snap it back, make sure you're doing
making those muscles do all the work. So
see my toes stay down. I'm just
kind of lifting my heel and then
bringing it back down to give that knee
extension in there. That's a really good
exercise for that knee tendonitis. So
there you have it, those are your
stretches and exercises for knee
tendonitis. If you have and questions, leave them
in the comment section. To check out more videos go
to askdoctorjo.com And remember, be safe,
don't let Remy keep biting you. Bye Bear. Have fun,
and I hope you feel better soon.