As the colder late fall/early winter season begins, more and more people are moving indoors and are becoming less active.
This yearly seasonal change brings about the annual decrease in regular activity that is so helpful to our bodies. These joints were made to move, and when they are not getting the exercise they need to function properly, they can start to become tight, achy, or even painful.
Fortunately, there are hip and knee exercises that you can do from the comfort and safety of your own home, both to relieve and prevent pain in the hips and knees. Just remember that if you are unsure about any of these exercises, or if you notice pain while performing them, stop and give [Practice Name] a call! We’ll help you perform these exercises safely and correctly. Feel free to contact our highly trained physical therapist at Complete Physical Rehabilitation.
Hip Circles
Hips bothering you while stuck at home? Try some Hip Circles! This easy-to-do exercise is exactly what it sounds like – simply lie on your side, raise your top leg and rotate your hip in a circular motion. Then, switch to the opposite direction. Begin by doing 3 reps of 10 with both legs – your hips will be feeling better in no time!
Straight Leg Raise
When stuck at home, sedentary tendencies can cause the knees and hips to lock up, resulting in pain. Get those joints moving again with a Straight Leg Raise. Simply lay flat on the ground and lift your legs until they are straight in the air at a 90-degree angle with the rest of your body. Repeat 3 reps of 10 for both legs. Bonus – this also works your abs!
Hip External Rotation Stretch
This is a great stretch for targeting both your hip and knee joints. Begin by sitting on the floor with your feet straight out in front of you. Then, bend one knee across the opposite leg and push down on said knee with your hand – you should feel this stretch in both your hips and knees! Repeat these directions on both sides to get a full stretch.
At Complete Physical Rehab, we are here to help you with your physical needs, especially during these stressful and uncertain times. Just because our clinic is closed doesn’t mean we’ll stop helping you reach those physical goals! We will be sending out exercise tips and videos just like this one to help you get moving and stay physically healthy during this time.
If you have any questions about these tips or you are seeking further assistance, give us a call or message us today.
Wishing you health and comfort during this time!
Dr. James Pumarada is a licensed Physical Therapist and co-owner of Complete Physical Rehabilitation. With over 20+ years of treatment experience, he is a Sports Therapy Certified physical therapist, focusing on treating and training runners of all levels, and is one of the most sought after vestibular therapy specialists in Elizabeth and Jersey City where, along with his wife, Dr. Asha, they specialize in the treatment of all dizziness, vertigo, and imbalance issues.