Working it out!

[Immortal_Dragon]

Re: Working it out!

Thats what I was doing when I wasn't working. I always put it off. But since I'm going into town everyday I just add it to the things I do now. Also I don't go to the gym. I measures out a course: half mile one and half mile another way and just meet back in the middle.

[GypsySeaWitch]

Re: Working it out!

Did this thread go dead?

Anyways, I've been looking into joining a gym again. Got told recently by a knee specialist that I do not have enough muscle mass in my right leg to keep supporting my weight. So not happy about this and it meant physical therapy has been pushed on to me again. I did 15 minutes of PT and went walked to the restaurant that I went to for lunch.

So anyone know some good leg exercises that I can add to my PT routine?

[Azvanna]

Re: Working it out!

So anyone know some good leg exercises that I can add to my PT routine?

Yes. There are some very very easy exercises that we get our clients to do at work who have had knee replacements. These exercises are targetted at the muscles that make your knee work.

Your knee is a hinge joint with muscles and ligaments around it that act like a pulley. The muscles that make your knee work are the quadriceps that attach from your hip to just under you knee. These muscles lengthen and contract to create movement. Your calf muscles come into this process as well.

The exercises I'm going to describe to you are all leg strengtheners. Though not all of these work the muscles around your knees directly, they will strengthen your whole leg which could result in more support all round. As always, it's a great idea to continue seeing a Physiotherapist whenever you need targetted exercises. I highly reccommend continuing seeing your Physio. It is money well spent.

I'll give you some tips for finding a good physiotherapist.

• You should like your physiotherapist. This is important because if you don't like the person, you're less likely to follow through with what they ask of you. You are less likely to ask questions and be informed about your body and you are less likely to negotiate and be honest with your progress at home.
• Your physiotherapist should tell you why they have prescribed certain exercises.
• Your physiotherapist should not cause you pain. None of your exercises should hurt you. There is pain you get through exercise and pain you get through injury. The pain in exercise is usually just like a burning sensation. If you feel any stabbing pain or if your physio does not respect that where they massage or push or touch causes you a stabbing pain, this is not the right physio for anyone.
• Your physio should measure how you are going objectively (Eg, not just 'that seems stronger' just by looking. They should be measuring using external measure rather than just on how they feel you are going).
• Your physio should be willing to modify or compromise if your exercise program is too difficult or if you have too much to do.
• Your physio should be accessible by phone (for free) if you have any questions or concerns about your routine between visits.
• Your physio should take into account your daily living activities (for isntance if you are an office worker or a labourer).

So for you, always have a goal you'd like to meet and let that goal be negotiated with your treating therapist. He or she will let you know if the goal is too easy or too hard. Make the goal SMART - (specific, measurable, achievable, realistic and timely). This should be true of all goals in life. Here's a helpful page http://topachievement.com/smart.html. The other things you need to do are:

• Always tell your physiotherapist if the program is too difficult or causes you pain during exercise.
• Supply assessments from doctors.
• Be honest with how you are going at home with exercises (some will be able to tell, anyway)
• Be informed about what you are doing and why.

Remember your body takes six weeks to settle into a new program. So, for the first six weeks you should notice some big changes. After six weeks, your body will settle in and get used to the activity, so then it is time to step up the anti. Be guided by your therapist in this.


When doing reps, you should feel "the burn" after about 5-6 reps. If your muscle is not fatigued after 15 reps (if it doesn't start shaking a little or you are maintaining perfect form easily), make the exercise harder by adding weights. You can use cuff weights or freezer bags full of rice tied on somehow or balanced for lying or sitting exercises. It's a bit harder when standing, but be creative. No need to go out and spend money on cuff weights if you don't already have them. The other alternative for weights could be using Theraband. Theraband is like a big wide piece of stretchy rubber. It is graded by colour. A loose or not very resistant band is yellow. The next one up is red, then green, then blue, then black is the most resistant.

Easy:
1. Inner Range Quads
Muscle group: Inner range quads - the muscles just above your knee
How: Laying down on your back, place a rolled up towel or polly pipe under the knee you want to work with. Keeping your knee on the towel, raise your foot so the heel is the same height as your knee. Make sure the knees stays firmly on the towel or pipe. Don't make the towel too high or you make it too easy for yourself. This one can also be done in sitting by just kicking out your leg in front of you.

2. Straight leg raise
Muscle group: Quads - front of the thigh
How: Lay on your back. Tighten the quads and lift your whole leg about a foot. Keep your knee very straight. You can point your toe to make your quads work harder. Do not raise the leg higher than a foot or you start working the wrong muscles (hips flexors rather than quads).

A little more advanced:

1. Mini-squats.
Muscle group: Gluts and Quads (butt and thighs)
How: Stand with your feet about hip width apart. Poke your bottom out and at the same time bend your knees. Bend down as far as you can go and then stand up again. You will feel this work your gluts as well as your quads. To add resistance, You could try putting theraband around your thighs and pushing out against this as you come down. Make the theraband fairly tight so you do not start squatting like a frog with your knees out at an angle. This will just put pressure on your joints.

2. Calf/Heel Raisers.
Muscle group: Calf and hamstrings (lower leg and back of the thigh)
How: Stand in front of a bench if you don't have good balance. Stand tall with your feet slightly apart (hip width or less). Slowly raise yourself up to tip-toes and then roll back down to neutral standing again. When you roll up to tip-toe, think of your head aiming to touch the ceiling so you do not lean forward.

3. Hip Abduction.
Muscle group: Gluts
How: Stand with your feet a little less than hip width apart. Swing one leg out to the side and then back to the centre. Make sure you keep your toe pointing straight ahead. It helps if you lead the movement with your heel. If you don't feel anything in your gluts, try swinging your leg back diagonally. If you want to use theraband for this one, keep the theraband tied as for your squats, and just put it around your ankles. YOu may need to adjust where it is tied if its too loose.

4. Hip Extension.
Muscle group: Gluts
How: Stand with your feet a little less than hip width apart. Swing your leg back straight back as far as you can. Keep your torso very still, do not move forward at all. To use theraband for this one, you'll need to hook the theraband under the leg of a table or chair that is directly in front of the leg you are working out.

This is a pretty tall order. Decide which ones are right for you. Again, I really think a therapist is a really good idea. You can monitor this kind of thing on your own, but a therapist's knowledge and supervision is invaluable. They will have excellent insight into your condition and know what to do if anything goes wrong.

- - - Updated - - -

Also, I just want to add that apart from targetted exercise prescribed by Physiotherapist, the best exercise for you in my opinion would be walking or cyclying.

Also, with all of these exercises, do them very slowly and very gently. The longer you work the muscle, the better. If you don't have weights or theraband, an option is to pause at the height of the movement to make the muscle work longer. e.g. when doing Straight Leg Raise, once your foot is 1ft off the ground, hold it there and count to 5, then slowly lower. Never flop movement back in to place. Movements always need to be strong and controlled both ways.

[GypsySeaWitch]

Re: Working it out!

Wow thanks so much! That was very helpful. A couple of them I was already told to do and the others will be great to add it. I've been walking everyday to get some regular exercise for my leg. It seems to help a lot. I've also got adjustable weights and stretch bands to make exercises harder as my leg gets used to them.

As of late - I've been walking 3 to 5 blocks a day around my neighborhood. And today, I went to a Women's Self-Defense class held by the local college. It was one heck of a mini workout. Very fun too.

[volcaniclastic]

Re: Working it out!

That was an awesome post.

[GypsySeaWitch]

Re: Working it out!

Today, I attempted a boxing styled workout dvd. Oh that was a mistake! I couldn't keep up after the first 10 minutes - partly because my living room is not big enough for all the movements. Other than that, I did a short walk today and my physical therapy. Feeling great from exercising daily. XD

[Azvanna]

Re: Working it out!

I'm happy to have helped you out, thanks for the feedback :^^:

Happy to hear you are doing exercise daily! I should take a leaf from your book...

I have the same problem as you, GypsySeaWitch, with DVD workouts.. just don't have the space and/or can't keep up!

I bought a Yoga DVD to do, but nothing compares to going to class.

Glad to hear you are feeling great.. Keep at it!

[B. de Corbin]

Re: Working it out!

Today, I attempted a boxing styled workout dvd. Oh that was a mistake! ...

I recommend that you continue to learn to box. It's a great workout, and might in useful in the future. You could also work out by riding a stationary bike, but why? Kill two birds with one stone.... Learn self defence, and get a great workout at the same time.

[GypsySeaWitch]

Re: Working it out!

I have actually been keeping up the boxing routine just about every day for the last week and a half but I switched up the exercises after watching the DVD a few times. I can't keep up with it and again there is the issue of limited space. So I've taken what I liked from it and added in movements from the women's self-defense class I took and a few that I remember from my mom's old Tae Bo workout DVD's. Does anyone else remember when that became really popular?

[Azvanna]

Re: Working it out!

So I've taken what I liked from it and added in movements from the women's self-defense class I took and a few that I remember from my mom's old Tae Bo workout DVD's. Does anyone else remember when that became really popular?

IMO, about the same time Train released Drops of Jupiter!!!'she checks out Mozart while she does Tae-Bo' comes to mind! hehe

[Monk]

Re: Working it out!

Got back to the gym yesterday and it felt great!
Now if I can keep from hurting myself and keep the surgeons away I can make some progress in my workouts.

[Immortal_Dragon]

Re: Working it out!

I ran another 5K since the last I ran at the first of December. I got first in my age group. I ran it in 25:24 which is 6min less than the one before. It suprised me when I beat my brother who has been running 5K for almost a year now.

[Monk]

Re: Working it out!

Dam, forgot to wear my arm brace and take headphones to the gym yesterday. The headphones were not a big deal but my arm sure hurts today!

[wisp]

Re: Working it out!

I started this Nike workout on the Kinect today. I've decided Mountain climbers and burpees are things I hate. It's mostly because I have noodly arms Maybe they'll be easier when my arms don't struggle to support my own weight.

[Azvanna]

Re: Working it out!

Just wondering if anyone else incorporates their spirituality into workout. When I go for my jog, I remember there's enough energy around. It helps to remember that I have enough and to share energy with life around me. I find that I maintain control of my breath and posture. I feel great when I'm finished too, rather than drained. I use the yoga principle of non-violence as well. So if I feel like I'm hurting my body, I stop.
What mental strategies do you use to see a workout through?