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

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