3 Best Stretches for Knee Pain – Ask Doctor Jo


Hey everybody! It’s Dr. Jo. And since we all
know the Zombie Apocalypse is coming…I decided I would show you the top 3 knee stretches
so you can run away from those zombies. So let’s get going. There’s three main muscles
that attach to your knee and cross the knee. So I’m going to show you the 3 stretches to
stretch out each muscle. The first muscle group is going to be the hamstrings which
are underneath the leg. I’m going to have you straighten out your leg. Keep your knee
locked out if you can, and pull your toes towards you, so that’s going to help lock
out the knee, and keep your leg nice and straight. When you bend forward, you don’t want to curl
your back, because that’s not actually stretching your hamstrings. What you want to do is keep
your back nice and straight, and you’re just gonna bend at your hips and lean forward.
You’re gonna hold that there for about 30 seconds, and then you are going to do that
3 times on each side. If this one isn’t super comfortable for you, you can go check out
my hamstring stretching video that has a whole bunch of different ways to do it, but this
one is a pretty quick and easy way to stretch. The next muscle group is going to be your
calf muscles or the gastroc, and you can take a belt or a beach towel, long beach towel,
anything that’s tight. You don’t want it to give like the band, but you want it to be
nice and tight. You’re gonna put the belt right at the ball of your foot, and then you’re
going to pull it forward. Same kind of thing where you want to keep your knee straight.
If your knee is bending, your not quite getting that calf muscle stretch. So just relax your
ankle, and pull up towards you, and you are going to hold that for 30 seconds, and do
it 3 times on each side. Then for the last one, you want to stretch your quad muscle
up front. The best way to do that without a whole bunch of pressure on your knee, is
you can take that belt, and loop it around your ankle. Actually roll over onto your stomach.
You’re going to take the belt, relax your body, you can lie all the way down if you
want to, and just pull that belt up as much as you comfortably can to get that stretch
in your quad muscle. Same thing, you’re going to do that 3 different times for 30 seconds
each. So now your knees should be nice and loose and hopefully won’t be the last one
in the pack so the zombies won’t get your brains. If you want to check out some more
videos, knee stretches or hamstring stretches, you can go to askdoctorjo.com. If you have
any questions, you can leave them in the comments section. So have fun, be safe, don’t let those
zombie’s eat you, and I hope you feel better soon!

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