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

Why is Whiplash So Dangerous?

Whiplash is one of the most common injuries people get from a car accident. It occurs when the head is forced forward, then whipped backwards suddenly. It can damage the tendons, ligaments, and tissue found in the neck and spine. Unfortunately, this damage can be quite severe. But it’s only one of the reasons why ... read more
  • Posted on Aug 25, 2020
  • By:

Will Quitting Your Job Affect an Ongoing Workers’ Comp Case?

Dealing with an injury that occurred while working can be stressful. While the workers’ comp process is designed to ensure that you have the funds to cover all medical costs and make certain you’re not under undue financial stress while you can’t work, it’s not a process that many people understand. It’s also a process ... read more
  • Posted on Aug 15, 2020
  • By:

What Is an Independent Medical Examination?

When you’re injured in an accident at work, you’re going to want to work with your doctor for diagnosis and treatment. It’s only natural that you would see the medical professional you’ve worked with for years. However, your employer’s workers’ comp insurance company may require you to also see another doctor for what they call ... read more
  • Posted on Jul 28, 2020
  • By:

Get in touch