Does your knee hurt due to an injury or surgery? Or is it sore and stiff because of arthritis? Either way, you might feel like the last thing you should do is get on your feet or move your joints around. But often, knee therapy Arlington is what your doctor recommends to help you regain your strength and put you on the road to recovery. During physical therapy, your specialist uses various methods to help you strengthen your muscles and improve knee function. Examples of programs involved in physical therapy include ice and heat, ultrasound massage, stretches and exercises, and muscle stimulation. Below are some of the activities your specialist may guide you through.
Straight leg raises
A simple strengthening exercise for your quadriceps (muscles in the front of the thigh) is what you need when your knee is not at its best. This exercise puts little to no strain on your knee so that it won’t aggravate the pain. To perform straight leg raises, lie on your back on a flat surface like a floor. Bend one knee with your foot flat on the floor. Keep the other leg straight and raise it to the height of the other knee. Repeat this ten to 15 times for three sets.
Hamstring curls
Hamstrings are the muscles along the back side of your thigh. For this exercise, lie flat on your stomach, slowly bring your heels to your butt as much as possible, hold that position. If you can’t lie down, hold onto a chair and lift one leg at a time. If this is easy, add ankle weight and slowly increase the weight from one to three to five pounds.
Wall squats
Wall squats are a more advanced move. You will keep your feet flat on the floor and stand with your back against a wall. Keep your feet about shoulder-width apart and slowly bend your knees while keeping your back and pelvis against the wall; hold for five to ten seconds. Do not bend too deeply; you can change your position if you feel pressure or discomfort in your knee. Repeat the exercise, and hold the sit position a few seconds longer each time.
Calf raises
Stand with your front side facing the back of a firm chair or other supports like a couch or a wall at the gym. You can also perform this exercise on the stairs, holding onto the railing with your heels hanging over the step. Slowly raise the heels as you can, then bring them down; do three sets of 10-15. If it is easy, lift one foot slightly off the floor and put all your weight on the other foot.
Prone straight leg raises
Lie on your stomach on a flat surface with your legs straight. Tighten the muscles in your bottom and the hamstring of your leg; lift toward the ceiling. Hold for three to five seconds, lower your leg, and repeat. As you gain strength, your specialist may recommend adding ankle weights. You should not experience back pain, but if you do, despite limiting how high you lift, stop and talk to your doctor.
If you have knee pain, visit your doctor at Neuropathy and Pain Centers of Texas to know how you can benefit from knee therapy.
