Knee exercises at home
Common Questions and Answers about Knee exercises at home
knee
Look up the "butt bible" on youtube. It's hard work but so worth it. If you do the work you WILL REEK THE BENEFITS. I swear, works wonders. Or just do a crap ton o squats.
I'm kinda out in the boonies, no town large enough nearby to support having a gym. What I would love are some exercises to do at home....I don't really have equipment.
I have always been a person doing sports, running etc, but since last Genuary I stopped as I had exams. My left knee always hurted but never enough to make me stop. Recently while I was on holiday by the seaside, I wake up with my knee all swollen and inflamed. I rested then but as soon I walked a bit again it started to swell.
Hello
I have a knee issue as well (right side), the only impact free exercise I found is the elliptical machine, you could also do swimming but you can't do these at home, unless you buy an elliptical machine at home? that is what I just did and I am planning on start using it...You could use aerobic DVDs at home but you want to avoid jumping or moves that put pressure on your knee.
On the days that I added my recumbent bike to my exercise regimen for a 20 minute cardio routine, I found my knee to be very sore for at least 24 hours after. At the six month mark that still remains the case.
At around the 3 month mark I found that when doing range of motion exercise with the left knee it seemed to catch when bending or straightening. When it caught there was a fair bit of accompanying pain.
anti-inflammatory medication, physical therapy 2x week for 5 months, exercises at home (or bike or swim) and cortisone injection. PT was extensive but worsened the pain: I did taping, dry needling, and ultrasound with hot and cold but all those PT things really hurt and worsened the pain. I don’t do any heavy exercises like squats but pain occurs from walking, resting, stairs, driving. I am seeing a second opinion tomorrow who does specialize in lateral release.
You can do the early rehab exercises with light ankle weights or resistance bands, and you can ride a stationary bike at varying degrees of resistance to strengthen your muscles and work on your range of motion at the same time.
Consider taking yoga or tai chi classes. Both are recommended by the Arthritis Foundation as effective range-of-motion exercises, and both focus on slow, controlled movements.
I decided not to continue with the therapy since she could do these stretches at home. To my regret she didn't continue with the stretches and about a year later her knee/hip pain worsened. X-ray's were taken. Radioligist and orthopedic said x-ray looked fine. Orthopedic prescribed physical therapy.
When I had cartilage surgery on my knee, I was given exercises to start the day after surgery (yes, it hurt). I was expected to have full ROM in two weeks or less. Doing the exercises made all the difference. Were you given exercises, are you doing them, and are you seeing a physical therapist? Your answers should be yes, yes, yes.
A few weeks on crutches, a few weeks doing exercises in rehab, and using a knee support, and the knee was pretty good. By September 2023, when we went on vacation, things were pretty good.
On vacation, more walking, and developed some knee pain in my LEFT knee. But again, nothing that kept me from doing things (used ice, Voltaren, acetaminophen).
Keep your head looking forward throughout this exercise. Lift your right leg back and upward while keeping your knee bent at a 90-degree angle, keeping your elevated foot higher than your head when performing this exercise. This motion should end in a position with the sole of your lifted foot pointing toward the ceiling. Hold this position for about two seconds, then return to the starting position. Repeat using both legs until exhaustion.
After six weeks, patients begin weight bearing and other exercises for another six weeks. Low impact exercises are started at 12 weeks with full exercise at 16 weeks. Return to sports Guidelines is rigorous and you must seek your orthopaedician’s clearance to be able to perform sports specific drills at top speed.
After having physical therapy for 4 weeks, continued exercises at home, ice, motrin I still have pain. Some days none, some days it can be bad. I finally had an MRI and the results were "Horizontal oblique tear of the body and posterior horn medial meniscus with 1.6x1.1x4.0cm parameniscal cyst extending inferiorly along the medial margin of the proximal tibial metaphysis.
In the long run, it’s better to vary your workouts by mixing in exercises that require equipment. But if you’re stuck at home or you just want to change up your routine, you can strengthen your muscles by using your body weight as resistance.
Warm up before your body-weight exercise routine with five to 10 minutes of brisk walking or light jogging. The aerobic exercise raises your core temperature and prepares you for the workout.
Work most of your major muscle groups by performing bear crawls.
Knee sprains are no fun! I sprained my knee my senior year of high school, and I had to sit out of volleyball (I played travel year round), so I know what you're feeling! I'm now almost a senior in college and I have no problems anymore. ANYWAY I am ALSO an Athletic Training major.
Depending on the grade of sprain you have, it could take a few weeks to heal. Did any of the doctors you saw give you any strengthening exercises?
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