I’ve written a few times about just how much time I’m spending doing knee physio exercises. It always makes me wonder how people without a history of daily exercise fit physio in. Largely for me it’s just taking the place of workouts I would be doing were my knee not injured. But if you didn’t have a habit of exercising physio rehab would be tricky, both from a habit and a time point of view.
Here’s just what I’m up to right now:
At home
Sit to stand (like a body weight squat but not to full depth). I’m using my kitchen chairs.
Sit to stand, one legged. I can do this easily on my right leg but it’s super tough on the left.
Bridge
Clam shell
Calf raises, you know how these go
In gym
- Bosu ball marches and squats, see here
- Leg press, both legs and then one legged
Phew!
I’m convinced that physiotherapists assign Clam Shells to everyone, regardless of injury! Everyone I know, including me, for all kinds of injuries (knees, hamstrings, glutes, back), is doing Clam Shells. It must be a great all around exercise.