Basic Orthopedic Exercises You Can Do at Home

  • Posted on: May 15 2019
  • By:

Want to do some basic orthopedic exercises at home to help decrease your pain or improve your range of motion after an injury? There are several different basic exercises you can do on your own without any fancy equipment or going to a rehab facility. Here are a few of them.

Take a Walk

You may not think of walking as an orthopedic exercise, but it is a good way of working your knee joints. Walking for just a few minutes can do a lot for your body because warm up your joints. It’s also very easy to do. In fact, you can incorporate it into other tasks such as shopping – just take an extra lap or two around the store while you’re checking off your grocery list.

Leg Raises

Another good exercise for your knees is to lie on the floor. Take one food and place it flat on the floor, bending your knee. Keep the other leg straight and lift it up until your knees are at the same height. Do each leg ten times for one set, and try to do three sets during one exercise period.

Shoulder Stretches

To work on your shoulders and rotator cuffs, take one arm and stretch it across your body. Use your other hand to hold your upper arm for about 30 seconds. Then relax the arm for another 30 seconds. Repeat with each arm four times.

Hip Joint Exercise

If your hip joint hurts due to injury or arthritis, you can do straight leg raises to help increase the strength in the area and decrease pain. Lie down on the floor on your right side. Lift your left leg off the ground until your foot is about two feet high. Hold this position for a few seconds, then lower your leg. Repeat with each leg five times.

These exercises will help you strengthen your body and reduce the amount of pain you’re in on a daily basis. Of course, depending on where your pain is, there could be more effective exercises you could do. Contact Maximum Orthopedics today to discuss your unique condition and what exercises are best to help you reduce pain.

Posted in: Blog, Orthopedics

3 Convenient Locations



Recent Posts

What Is Bursitis?

Bursitis is a condition that affects the bursae, the small sacs filled with fluid that are found around the joints. These sacs help to cushion your muscles, tendons, and bones. When bursitis sits in, these bursae become inflamed. The condition can be quite painful, and it can make it difficult to move the joint. Which ... read more
  • Posted on Apr 27, 2021
  • By:

Signs You Should Consider Physical Therapy

Are you in need of physical therapy? One mistake many people make is putting off getting the right kind of help when they’re injured. Physical therapy can often greatly reduce your recovery time and even prevent permanent damage or chronic pain. Here are some signs that you need to consider physical therapy. The Pain Recures ... read more
  • Posted on Apr 15, 2021
  • By:

What Is Tennis Elbow?

Many people have heard of tennis elbow, but few people really understand what it is. Many also assume you can only get it from playing tennis, but that is not true at all. In fact, many people who work in an office, in trade jobs, or even in supermarkets and other establishments are often diagnosed ... read more
  • Posted on Mar 29, 2021
  • By:

Get in touch