Thursday, May 27, 2010

Knee exercises for physical therapy

This list is what I have been doing 3 times a week (not everything every time). If you have knee issues, there's probably an exercise in here for you.

All of these exercises should be done fluidly and reasonably slowly, in control.

  • Prone TKE
  • T-Band Stand TKE
  • Standing Hamstring Curl
  • Leg Press
  • Heel-Toe walk
  • Single leg balance
  • LAQ
  • Ball bridge
  • Ball hamstring curl
  • NMES SAQ (isometrically sqeeze quad)
  • NMES SLR (isometrically squeeze quad while raising leg straight)
  • NMES Quad Set (put something under knee and isometrically squeeze quad while raising leg straight)
  • Stool scoots
  • Sideways-hip abduct
  • Mini Squats
  • Step up – forward and lateral
  • Standing calf – raise single leg
  • Lunges
  • Elliptical machine forward and back
  • Bike machine

…and don’t hold your breath while you do them…

Other things I have found helpful:

  • Epsom salt bath at night
  • Ice, ice and more ice
  • Anti-inflammatories
  • Carbonated apple juice to combat nausea
  • Early bedtime and lots of sleep

I found a lot of these exercises (but not all) explained at

Tuesday, May 18, 2010

Progress and measurement

Well, yesterday was good news and new news for my recovery. I actually spiked out a 140 rpm on the recumbent bicycle they have at the PT place. That's faster than I have ever spun a crankshaft. The new news was that they measured my quads and calves. I've lost an inch and a half of muscle around my right quad, which they say extrapolates to about 25 weeks before my legs 'even out' -- almost 6 months.

It is a very humbling experience.

I think I'm wired to always be looking at the area that needs improvement. Friends who see me occasionally say that I'm doing much better, that I'm moving around better and that I look "normal." Those are nice comments to have, because they remind me of the progress I am making.

Monday, May 3, 2010

Probiotics good for Celiac

Back in March 2009, I posted about probiotics being a good idea for traveling Celiacs. Now comes Science Daily reporting a study in the Journal of Leukocyte Biology explained in more common terms by Dr. Michelle Sullivan. She recommends a daily probiotic. There doesn't seem to be much downside except the expense, and the upside could be pretty dramatic.