Knee Pain Relief Tips Including Hot and Cold Therapy

Is hot and cold therapy an effective way to help relieve knee pain and other pains throughout the body? Here’s some info about hot/cold therapy as well as some other techniques to help relieve knee pain. Buy an iReliev hot/cold gel pack here: https://ireliev.6jxl.net/BN4A4 (affiliate link)

Buy a worksheet with these knee pain relief exercises & stretches at: https://www.askdoctorjo.com/knee-pain-therapy-worksheet

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:

iReliev Wireless TENS / EMS Therapeutic Wearable System Review
https://www.youtube.com/watch?v=mQfMeh8FdBQ

How to Use a Percussion Massager for Shoulder & Neck Pain Relief
https://www.youtube.com/watch?v=aybUcUva0XY

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

SUPPORT Ask Doctor Jo on Patreon for as little as $1 a month, and get cool rewards: http://www.patreon.com/askdoctorjo

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How to Use a Percussion Massager for Knee Pain Relief:
https://www.youtube.com/watch?v=X7ZIQySz2s0
https://www.askdoctorjo.com/hot-cold-therapy-knee-pain

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.

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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.