7 Knee Physical Therapy Exercises
I am actually writing this while I sit on a stationary bike. How talented I am! Only made possible by an iPad of course. But here we go…
Things with my knee have much improved. Although I did have a bit of a setback last weekend when I thought it would be a good idea to wear heels to church. Naturally I’m impatient with the whole process (tomorrow marks week three since I dislocated my knee cap and I sincerely miss Body Pump and Insanity) but I am thankful that it is healing and I did not need surgery. Here is what my physical therapist currently has me doing!
7 Knee Physical Therapy Exercises
*All of these exercises were approved and recommended to me by my physical therapist- the titles of these exercises are my own naming scheme.
- Calf Stretch: with the balls of my feet on a step (I am using the step that came with Les Mills Pump), I lower my heels and hold the stretch for 25 seconds, pause for 10, and hold for another 25 seconds.
- Calf Raises: with the balls of me feet still on edge of the step, I raise my self up onto my toes and back down. I am doing 2 sets of 20.
- One Leg Balance: standing on the step, I slightly bend one knee, and balance on one leg. I alternate legs, doing 20 seconds at a time, totaling 3 sets on each leg.
- Knee Lifts: sitting on a high chair (we have bar stools but I do this on the edge of the bed at the physical therapy place), I lift my leg up to a straight position and then flex/point my toes five times, than slowly lower my leg. I do this with approximately 2 pound ankle weights and complete 20 total. Side note, I am using the gold gyms ankle weights from Walmart (12 bucks).
- Series of Leg Lifts: Still wearing my ankle weights. I then have a series of four leg lifts that I do. I tried to take a picture of the first three but as I took them myself, it’s a bit awkward. The first exercise is laying on your back, with the left knee up and the right leg straight out. Then rotate the leg so the toe points outwards, keep the knee straight and lift straight up. Next, roll on left hip, bend left leg under and straighten the right leg (top leg) and life straight up. Then roll onto right him, bend the left knee and cross it over the right leg. The right leg is sticking straight out and the left knee is sticking straight up – lift the right knee straight up. The fourth one (no picture shown) is just lying on your stomach and lifting your leg straight up. I do 2 sets of 15 in each position. After I complete them with the gimp leg, I repeat with the good leg. Just wanna keep things even!
- Walking with a Band: For this exercise, the physical therapy had me place a stretchy band around my ankles. I then walk to the side, placing one foot as far left as I can, and then the next. I can step about eight steps in my apartment, and then I go back the other way. This works the muscles in the side of my leg. I am just using the band that came with Brazil Butt Lifts.
- Ride a Stationary Bike: I have been granted permission to do this for twenty minutes, once a day. But as there is no bike in our apartment complex (I have to go to campus), I don’t do this everyday, and I tend to do this at a different time than the first six exercises.
I can do the first six exercises twice a day and then I always ice for 15 minutes at the end of the series. It’s not what I would call rigorous, but I do feel like I am doing a bit of strength training rather than just stretches at this point – so that’s exciting. I meet with the physical therapist tomorrow and may ask about the elliptical. We do have one of those at our apartment complex and it’d be nice to do just a wee bit more.
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Any of my readers ever done physical therapy? LEAVE ME A COMMENT!
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