Tag: tendonitis

Knee Pain Stretches & Exercises – Ask Doctor Jo

Knee Pain Relief Stretches & Exercises: http://www.AskDoctorJo.com Relieve knee pain with Doctor Jo's best stretches and exercises for your knee. Our knees can become stiff and painful for many different reasons. The key is to mobilize, stretch, and then strengthen. Patella mobilization will increase range of motion and decrease pain. Then flexion and extension stretches for the quadriceps, hamstrings, and calf muscles will help loosen the knee and increase motion. See Doctor Jo's blog post about this video at http://www.askdoctorjo.com/content/knee-stretches

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More Details About This Video:
Knee pain is very common, and OA or osteoarthritis is one of the main causes of knee pain. It can also be caused by weakness, tendonitis, or bursitis. In more severe cases, you might have injured your meniscus or ligaments. This video will show you some great stretches to keep the pressure from tight muscles off your knee joint. The first stretch is bending the knee, or knee flexion stretch. You can use a belt or dog leash to help you slide your foot towards you. You can do this 10 to 15 times with a little pause at the end stretch. Next you want to move your kneecap, or patella around. This is important because your patella is attached to your quadriceps tendon and your patellar tendon. When those are tight, it is hard to bend your knee. Your leg needs to be straight and relaxed. You can push the patella up and down, superior and inferior, and side-to-side, medial and lateral. You can do this for 2 to 3 minutes.

Now you are going to stretch your calf muscle, or gastrocnemius muscle. Keep your leg straight, and take the belt or leash and place it on the ball of your foot. Relax your leg and then pull your foot towards you. Hold the stretch for 30 seconds, 3 times. Next is a hamstring stretch. There are many ways to stretch them, and you can check out the hamstring stretches video for other ways to stretch them. The most important part of this stretch is to keep your back straight. Many people try to curl their backs to be able to touch their toes. Your hamstrings are attached to what is called the ischial tuberosity, or your butt bone. So if you bend at your back, you are not going to get a good hamstring stretch. Try to bend at your hips.

The last stretch will be on your stomach, or in prone. This will stretch your quadriceps muscle. Take a belt or dog leash and wrap around your foot/ankle. Take the strap and gently pull your foot towards your buttocks until you feel a stretch. Hold for 30 seconds and do it 3 times.

DISCLAIMER: Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy, however, this video is only designed to help you perform the correct technique of exercises that have ALREADY been given to you by your health professional. They are NOT to take the place of going to your own doctor or therapist. There are many manual techniques that a therapist can do that simply can not be done on your own. Your own therapist will also ensure that you are doing correct techniques with your exercises and stretching. If these techniques aren't done right, they won't help, and they could make things worse. So, if you experience any pain while doing these techniques, STOP immediately and see your doctor.

KT TAPE PRO X patches for fast, easy pain relief

KT TAPE PRO X patches provide targeted pain relief for muscle pains, overuse injuries, tendonitis, and more. In most cases, PRO X patches are easily removed by carefully peeling the patch away from the skin. For those with sensitive skin or who are having a difficult time with removal, we recommend rubbing baby oil, coconut oil or olive oil into the top. Oils in a gel form are ideal. Check out our other products.

Proper Sleeping Positions for Neck Pain, Back Pain, Pinched Nerves and Sciatica / Dr. Mandell

Incorrect Sleeping will irritate the nerves of the spine leading to pain and inflammation of the muscles of the spine. This can lead to pain and numbness into the arms from the neck or pain into the buttocks and legs coming from the lower back. Never sleep on your stomach because this stresses the lower back, causes the neck to be turned 45 degrees to one side, and puts stress on the organs from weight bearing of the chest. There is nothing like a good nights sleep, so do it right! Dr. Mandell

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How to Cure Your Shoulder (Tendonitis, Bursitis, Impingement)

Everyone be advised, this video shows how to treat the cause of your shoulder pain, not the symptoms (inflammation). That will only go away after the shoulder opens up a bit. Takes a few months so don't get discouraged. Sometimes it gets worse before it gets better.

ONE YEAR UPDATE:
1. I am 95% better.
2. I am now down to one round of every stretch and exercise once a day.
3. Will probably need to do that for life.
4. Took one week off of therapy and noticed I shouldn't have..
5. If you are starting this, you will probably get worse before you get better. These stretches can aggravate the inflammation. I noticed more range of motion in one month, but it was four months before the pain started really subsiding.

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A complete guide of the home therapy required to treat and heal a painful shoulder due to impingement related bursitis and tendonitis. How to heal your shoulder and how to fix your shoulder. Fit himself suffered terribly from an inflamed shoulder for 6 months. At the very first signs of pain, he began resting his shoulder, modifying his workout, and applying ice every day. Unfortunately things got worse. He finally went to a doctor who gave a cortisone shot and a series of rotator cuff exercises. Unfortunatly, things continued to deteriorate. Eventually, Fit was in constant pain and lost almost all motion of his shoulder. Finally, Fit visited a physical therapist who specialized in Sports Injuries. Initially worried that is was a rotator cuff tear, Fit was told he had an impinged shoulder which was causing inflammation of his bursa and tendons also known as bursitis and tendonitis. The gap in between his shoulder bone and arm bone had narrowed and was rubbing on his tendons and bursa. This video is the treatment prescribed to Fit to help restructure his shoulder and open the gap between the bones. The treatment consisted of performing three different stretches (shoulder stretch, chest stretch, and a cross arm stretch) These stretches were do be done for 30 seconds and 4 rounds. This was to be repeated 4-5 times a day. Also, strengthening exercises were prescribed to help the back muscle pull the shoulders back to their normal position. These exercises were to be done for 2 rounds of 20 reps twice daily. They consisted of straight arm press and variations of back flies. 6 months later, Fit has regained almost full range of motion This video is not intended as a resource for how to fix shoulder tears or other major shoulder injury. It is to address pain from tendonitis and bursitis due to shoulder impingement or impinged shoulder.

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KT Tape: Neck and Shoulder

Neck and Shoulder Pain

The neck is clearly a vital component of our anatomy due to its responsibility for connecting our brain to the rest of the body. Everything that passes through the neck is vital and relies heavily on proper function of the musculoskeletal system to protect and support these structures.

Stress is stored in these muscles and can cause headaches, shoulder pain, and other damaging compensations. Sitting at a computer all day, looking down while running, whiplash, sleeping poorly, or sudden movements and changes in direction are also common causes of neck pain.

Factors include muscle strain, ligament sprains, arthritis, spinal subluxations, pinched nerves, knots or adhesions, and countless other musculoskeletal complications. The pain is usually not only felt in the neck itself, but also into the base of the neck and the shoulders. Generally the pain can be categorized into two conditions: muscle strain or myofascial strain.

Muscle strain can occur when there is an injury to the muscles of the neck, causing spasm of the cervical and upper back muscles. The strain may result from the physical stresses of everyday life, including poor posture, muscle tension from psychological stress, or poor sleeping habits. Typically symptoms include pain, stiffness, and tightness in the upper back or shoulder. Myofascial pain causes tight and tender areas of muscle that are sensitive to pressure. Myofascial pain in the neck can develop after trauma or with other medical conditions such as psychological stress, depression, or insomnia.

KT Tape alleviates pain by relaxing the muscles, providing support, increasing circulation around the affected area, as well as reducing pressure on the myofascial tender spots — all to promote the body's natural healing processes. Generally individuals will feel immediate support and pain relief upon taping.

Consider complimentary measures as well. Try posture improvement, massage, chiropractic adjustments, and ice. KT Tape will relieve the pain and help assist in proper posture, but please seek care if pain becomes severe, there is a loss in movement, or symptoms get worse. Use beige KT Tape if you don't want to have colors visible during more formal times.

For additional resources, please visit the KT Tape website at www.kttape.com.