Knee & Hip Isometric Exercises - Ask Doctor Jo

Sponsored Content: Hip & Knee Isometric exercises are used when you are not ready to perform strengthening exercises with full movements because you don't have enough strength yet, or because it hurts too much. Here are some isometric exercises for the lower extremities. Today I'm using the Activ5 to help me with the exercises. Learn more at http://www.askdoctorjo.com/isometric-activ5

Sometimes after an injury or surgery, you might be on precautions, and not be allowed to do certain movements yet. Isometric exercises are a great way to get the muscles working again without the movement.

The first exercises are quad sets. Sit in long sitting with your legs straight out in front of you. If you want, put a rolled towel underneath your knee to give yourself a target. Then squeeze your knee down into the roll towards the ground. Hold it for 3-5 seconds, and do ten of them. If you want to see how hard you are pushing, and track your progress, you can buy equipment that helps with this.

Next is a hamstring set. Bend up your knees in a hooklying position. Push your heel down into the ground and hold it for 3-5 seconds, do this 10 times.

The next two are hip abductor and adductor isometric exercises. First take a belt and wrap it around your thighs just above your knees. Push outwards toward the belt like your legs are opening up like a clamshell. Hold for 3-5 seconds, and repeat 10 times. Finally, take a ball or pillow folded in half, and put it between your knees. Squeeze into the ball and hold for 3-5 seconds, repeat 10 times.

Related Videos:

Knee Isometric / Knee Setting Exercises:
https://youtu.be/9WoINw8UVbg?list=PLPS8D21t0eO8bRyNBvm5NULZeCKPsnP3Q

Knee Pain Relief Exercises & Stretches:
https://youtu.be/aqkndmrDoCw?list=PLPS8D21t0eO8bRyNBvm5NULZeCKPsnP3Q

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Isometric Exercises for Lower Extremities:
https://www.youtube.com/watch?v=MWs2TaDWQVQ

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers 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. Use of this content is at your sole risk.

PRODUCT REVIEW DISCLAIMER: This video represents Doctor Jo’s honest opinions. Thank you to Activ5 for providing Doctor Jo with a free Activ5 to use.