Knee & Hip Isometric Exercises – Ask Doctor Jo

Knee & Hip Isometric Exercises – Ask Doctor Jo

Hey everybody it’s Doctor Jo, and today
I’m going to show you some isometric exercises for the hips and the knees, and
the folks at Activ5 sent me a really cool tool to help you track your
progress. So let’s get started. Some patients ask me how hard do I need to push, or how do I know how hard I’m
pushing with isometric exercises because isometric exercises are when you are
pushing, you’re activating those muscles, but you’re not actually moving the
muscles, so for instance if I wanted to do my leg out this way, I would be
pushing into something where I’m activating that muscle, but not making
that movement, and the reason these are important is because a lot of times
right after an injury or especially after surgeries, you’re not allowed to do
certain movements, but this is a great way to start strengthening those muscles
before you can do those movements that might be precautions ,so a great way to
know how much you’re pushing is to use specific tools. This is called the Activ5, and it’s a really neat piece of equipment because what it does is you
download the app on your phone, and it will show you how much pressure you’re
putting on this, so you basically put it wherever you’re pushing into and it will
let you know, and the app has some really cool games you can do with it, and what
you do is you put your max rep in there and then it will give you a line you
have to follow, so you push harder and less which is really cool so what I’m
going to do is just show you some of the isometric exercises and use this
throughout so you can see how to use it. To start off, we’re going to strengthen
the quad and this is a simple quad set, if you’ve ever had physical therapy for
anything in your leg you probably know what a quad set is. I like having a
little roll or something underneath the knee to give you something to push into.
You don’t have to you can push on the ground, but I feel like this helps you
out just a little bit, so you can roll up a towel, you can use a little noodle
anything like that, but what I would do then is just place this right under your
knee on that towel or roll, so what you want to do is this quad muscle you want
to activate that muscle squeeze it so you’re trying to push that knee down
into the floor, so just squeeze, you should see
that muscle activate a little bit. If you’ve had an injury or surgery, you
might not get a whole lot of contraction to start off with, but you’re trying to
push that knee down as hard as you comfortably can, hold that for about
three to five seconds while you do it so you’re really getting that muscle
working, and then relaxing just start off with about ten of these, and if you’re
using the Activ5, you can follow along on your phone, and so you can push
push a little bit harder relax a little bit just to get different activations of
that muscle. The next one is going to be a hamstring set, and the way to do that
pretty easily is bend your knee up and put your heel down on the floor, so again
I would just place my heel on the Activ5 and then you’re pushing down
activating those hamstrings underneath. So again you want to push as hard as you
comfortably can for about three to five seconds, and then relax, and then what’s
really neat about this is you’ll be able to track your progress and see how much
you’re getting stronger, so sometimes you’re like I don’t know I feel like I’m
pushing the same, but then you can actually have visual results to see that
you’re getting stronger and pushing a little bit harder, so again holding for
three to five seconds and then relaxing. The next one is going to be to work the
outer side going into hip adduction, abduction, sorry A B abduction, going out,
and that’s working those outer muscles those glute muscles. So a great way to do
that is just take a belt or a strap and put it just above your knees on the
thigh area here, put your feet flat you can lie down especially if you’ve had a
hip surgery you might not want to break those precautions, so if you want to lie
all the way down that’s that’s fine to do as well, but again you can take this
and just place it on the side here and then you’re pushing out into the belt
like you’re opening up like a butterfly, so again three to five seconds just
starting off with ten times doing that and you should feel those muscles on the
outside, that a b duction activation, and then
after you get 10 of those you’re just going to go into adduction. Adduction
which is squeezing in, so that’s those inner thighs, the adductors, the groin
area ,and then so same thing, sometimes I say put a ball or a pillow in between,
but you can just hold your hand and the Activ5 and then you’re
squeezing in. So same thing just three to five seconds, and then relaxing and
then doing starting off ten times, but eventually you can kind of work your way
up, but making sure that none of these hurt, they shouldn’t be painful
especially if you’ve had that surgery of some sort in your knees, or in your hips,
you want to make sure that you’re doing a comfortable push, but you’re
strengthening those muscles. So those are your isometric exercises for the hips
and the knees. If you’d like to purchase the Activ5, click up here, and don’t
forget to subscribe to our channel by clicking here. So remember, be safe, have
fun, and I hope you feel better soon.


  • Woodulous says:

    That's such a good idea

  • Monis Manzoor says:

    have two disc bulges in my neck causing pain in my neck and the arm and sometimes in fingers…. also there are days when I have very little almost no symptoms but all of a sudden sometimes the symptoms start appearing in both neck and as well as in arm without anything provoking it such as forward head posture, bad posture or picking up heavy weights or Drive long hours.. what seem to cause this problem when sometimes i am completely alright?

  • nitin tanwar says:

    what is the best diet for buldge disc recovery

  • Akmal Mehmood says:

    Nice doc

  • Mehmood Hassan says:

    Nice work

  • Preethi Srikanth says:

    Hi, my wife (27age) is getting severe back and knee joints pain, she has undergone mri and blood test and finally the result was no inflammation in si joints in mri results but she is hla b27 positive. At present doctor told us it is probably spa n suggested her to take pain killers but still she is suffering lot of pain. Please suggest us to over come the pain, appreciate ur respose.

  • Kristijan Grdjan says:

    Hi, thank you a lot for the examples od isometric exercises! They are really simple and not painful, finally, I've found which ones are good for me because previous physical therapy was just a very painful experiment. I have chronic lumbar back pain, had a surgery, and after many attempts with various regimes it was recommended that I do isometric exercises and really I cann see the effect with not much trouble and additional pain!

  • Rose Taipu says:

    Awesome stuff!!! Thank you so much for sharing you're the best!!!

  • bluewaterhorizon says:

    Great video DoctorJo and you are so cute, thank you very much! Some sort of mild sensitivity and pain started just below my knee cap (the softer inner part) and I feel it more when I climb stair. I play tennis frequently so this is probably because of some extreme movements I made during the game.I searched and found out that if I avoid muscle imbalance, it will be helpful for now and for future. Since I can move my knee comfortable, which type of exercises are more effective, isometric exercises or other exercises based on moving knees (any recommendation for such exercises)?

  • Steve Szejna says:

    Hi Doctor Jo. What do think of exercise programs like DDP Yoga which use isometrics along with Yoga moves? I have the app on my phone and the DVDs. I’m interested in what a PT thinks of a program like this. Thanks.

  • Eduardo Frias says:

    Great video

  • jaya das says:

    Doctor jo , i perform the same exercise with ankle dorsiflex? Is that wrong? Shouldn't we dorsiflex the ankle and then contract the quads?

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