Exercises for Lower Body Pain Relief

When you think about the lower body, you start to realize how much it endures. From walking to sitting to running to playing, we use our hips, legs, knees, and feet a lot. Proper stretching and strengthening of this areas will help to maintain function over time.

NOTE: The following exercises should be properly prescribed and monitored by your healthcare provider. These in no way should replace the regular care you receive from your healthcare team.

We all have it on a occasion … a pain in the butt. But what causes your rear-end to have dull, aching, throbbing pain? As Dr. Jordan chats about the three most common trigger points in your back, glutes, and hip areas that are referring pain in your butt.

You’ve just pulled your hamstring, now what do you do? Dr. Jordan talks through the first 48 hours and three keys things to do to help the rehabilitation process of the strained muscle.

Dr. Jordan demonstrates a self-test to see if you really have tight hamstrings, OR if you are experiencing nerve tension. The Slump Test will reveal if you have nerve tension. A great exercise for helping to relieve nerve tension is the Nerve Floss. Check it out!

We often see patients experiencing knee pain. What many people do not realize is that knee pain is most often a symptom of tightness in other areas. Tightness in the hips or ankles can lead to discomfort of the knee. So, using a foam roller and the TRX system here are a couple of things you can do to help alleviate knee pain.

How many of you have ever suffered from PLANTAR FASCIITIS? It is awful and it can really inhibit your ability to function the way you hope to. Dr. Jordan explains some of the common causes of this syndrome and gives you the best stretch to perform to overcome it.

This stretch focuses on those pesky deep hip muscles. These muscles often get tight for those who sit for long periods of time or those of you runners putting in mile after mile each week. Give this a try to keep the outsides of your hips feeling well.

These muscles often get tight for those who sit for long periods of time or those of you runners putting in mile after mile each week. Give this a try to keep the outsides of your hips feeling well.

Dr. Jordan demonstrates how to perform “nerve flossing” for the sciatic nerve. Many people report having “tight” hamstrings and seem to stretch those muscles over and over with little gain in muscle lengthening. In cases like these it may in fact be an issue of the sciatic nerve not moving through the spine and muscles properly.

This stretch helps keep the sciatic nerve free from any stuck spots along it’s path. This should be a pain free motion and take caution if you have had any tingling or numbness down your legs.