Knee Pain Relief Tips Including Hot and Cold Therapy

While there is some debate on the issue, in general, I like to use hot therapy to help warm up and loosen the muscles before exercise, especially if there is pain and doing a traditional warm up might be too difficult. Then cold therapy afterwards to help reduce inflammation and help calm down irritation. Hot and/or cold therapy should only be done about 10-15 minutes at a time.


Once the knee is warmed up, it should be easier and more comfortable to stretch. Calf stretches, hamstring stretches, IT band stretches, and quad stretches using a strap are a great way to loosen up the muscles around the knee.


Then for exercises, some gentle isometrics exercises are great to start with. Quad sets and hamstring sets will help strengthen the muscles without the big movements that might be painful.


Finally a bridge is a great exercise to help strength your hamstrings and glutes.

Other Ask Doctor Jo Videos:

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Dr. Jo is a Physical Therapist and Doctor of Physical Therapy.

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How to Use a Percussion Massager for Knee Pain Relief:

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a personalized treatment plan and is intended for general education and demonstration purposes only. Perform the moves in this content at your own risk. These moves may not be appropriate for your specific situation, so get approval and guidance from your own healthcare provider before beginning. If anything is painful or doesn’t feel right, stop immediately and contact your healthcare provider.

Don’t use this content to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare provider or to replace the advice they give you. You agree to indemnify and hold harmless Ask Doctor Jo, LLC, its officers, employees, and contractors for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content.

PRODUCT PLACEMENT DISCLAIMER: This video contains paid product placement. Thank you to iReliev for sponsoring this video and providing Doctor Jo with a free Hot/Cold Gel Packs to use.

[AskDoctorJo]

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[adorablefun]

I am so glad I found your channel if I start these exercises keep me from knee surgery I was told I have bone to bone the physical therapist never gave me proper exercises thanks so much I felt better doing these exercises

[vanditagautam]

A brilliant, dignified doctor - that's you Dr. Jo. Incredibly helpful.
Love your clear communication.

Keep the vibes rolling... makes a happier, healthier cosmos 🎉

[eviepotts]

The past year I’ve been getting a lot of injuries and you’ve helped me maintain them so much. Thankyou for making these you’re the reason I can still play football pretty much🙂

[paulnaismith]

Really like the hamstring exercise. 8 weeks post ACL reconstruction and finding hamstring and calf weakness and pain.

[troyesivan]

Dear Doctor Joe, I have watched almost every issue of your video, I really like your professional explanation! My wrist has always been sore lately. Recently, I was watching the wrist brace for cold and heat therapy. Can you publish a video to compare which one is better? I have seen electrically heated wristbands, traditional ice packs, and unique flexible gel ice pack wristbands like Tolaccea. Many choices have caused a lot of confusion.

[astralura]

Thanks for this! A friend has a knee injury and they'd definitely benefit from this

[adrianc]

Packs are 12, 15, and 17 dollars for small med and large. Great price just bought one of each using Dr. Jo's link

[staciecats]

Thank you for all of your help! I reference your videos and feel better because of them. Happy holidays!

[realstayabc]

Doc Jo, when my knee hurts, i need to do a crack sound, like i stretched it a couple of times then after the crack sound..., then the pain goes away... why is it like that?

[GURPREETSINGH-mznw]

Please make video on supraspinatus tendonisis ( it is not tendonitis, it is tendonisis) and suggest excercises to solve it

[Smelly]

Thanks so much for sharing your knowledge, we really appreciate you😉

[melissacopeland]

THIS VIDEO WAS VERY HELPFUL 4 ME...THANKS 😊😊😊😊

[danielameyaw]

Please thanks for this … please is it advisable to use cold therapy on knee pain after it’s been paining you for months 🙏 please help me understand this … Bless up

[davidsmith]

very helpful! Thank you for this video..

[realstayabc]

Do i need to do this everyday Doc?:) thank you for uploading knee pain videos therapy!:) 😘♥️

[xrfy]

My elbows, shoulders, and right knee have musculoskeletal related pain. I have had these pains for months and they dont seem to want to go away, Ive been taking hot showers in the morning and cold showers at night. Have also been away from training for 4 weeks. Is there something I'm doing wrong? Im pretty sure I have an injured rotator cuff and elbow tendonitis. Any recomendations?

[angelawilliams]

I can't seem to find the answer for my question, my question is why my doctor says don't use to much heat on my knees when they're hurting, he said use my heat brace in moderation.I forgot why so I was looking for the answer, I'm inflamed & may call an ambulance today I was walking Thursday, please reply thank you.

[bipolarbobby]

Hi Doctor Jo. Love your channel and have been following you for quite awhile. Hate that YouTube no longer sends out email notifications of your new posts.

[SaddamKhan-ztbv]

Mam I always suffering back pain after c section plzz tell me what exercise is good for me