Home Therapy Exercises

July 30, 2008 at 2:05 pm | Posted in Injury, Strength Training | 7 Comments

As promised, here are the exercises that I do to strengthen the muscles around my knee, thus hopefully preventing runner’s knee from rearing its ugly head. There are four of them: Four-Way Hip, Four-Way Ankle, Hip Hikes, and Pods. I wish I had a video camera, but I will do my best to explain the still photos. Sorry about the poor quality!

Remember, I am in no way qualified to recommend these exercises. A physical therapist or ART practitioner can recommend some exercises that are tailored to your specific problem.

Hope this helps! I realize these exercises may need some clarification, so ask questions.

Four-Way Hip

For this exercise, you need a piece of rubber tubing. My doctor gave me one, but I’m sure they’re not difficult to find. Tie a knot in one end so that you can close it inside a door. On the other end, make a loop big enough to fit your leg. Move out far enough from the door so that you have a good amount of tension on the tubing.

This is the start position. One leg is inside the loop of my tubing and the other end of the tubing is closed inside my door.

Raise up your knee as if you are marching. Do this 10 times, slowly and with control.

Turn your body to the right 45*. Bring your leg across your body as if you are kicking a soccer ball. Do this 10 times, slowly and with control.

Turn your body to the right 45*. Bring your leg straight back. Do this 10 times, slowly and with control.

Turn your body to the right 45*. Bring your leg out to the side, but slightly behind you, as if drawing a diagonal line from your body. Do this 10 times, slowly and with control.

Repeat on the other leg. Do each leg 3 times.

Four-Way Ankle

For this exercise, you need a stretchy band cut into the same shape as the tubing for Four-Way Hip. Again, I got this from my ART doctor, but I think they probably sell something similar at big sporting goods stores. You also need to elevate your foot 6 inches or so. I use the block from my TP kit, but you can use a stack of books, a box, whatever. Do 3 sets of 10 reps for each position and foot.

Put your right foot in the loop. Without moving the rest of your leg, turn your foot out to the right and back 10 times. Only your foot should be moving.

Sitting in the same position, put your left foot in the loop. Without moving the rest of your leg, turn your foot out to the right and back 10 times. Only your foot should be moving.

Sit on the other side of the block and repeat so that you are turning each foot to the left instead of the right.

Sit facing the door. Put one foot in the loop and pull it back 10 times. Again, only the foot moves. Repeat using the other foot.

Take the band out of the door and hold on to the knotted end. Put one foot in the loop and press your foot forward 10 times. Repeat using the other foot.

Hip Hikes

The pictures for this exercise and the Pods turned out very badly, but they are much simpler than the first two exercises and I think I can explain them without pictures.

For Hip Hikes, you will need a big ball. I use an exercise stability ball. Stand next to a wall and put the ball between your hip and the wall. Raise the knee next to the wall to 90*, as if you are marching. Raise up your hip to slide the ball up the wall a little. It only needs to go up slightly. Concentrate on just moving your hip. Do this 10 times and then switch sides. Do 3 sets of 10 repetitions for this exercise.

Pods

This is named after the “pods” used in this exercise, which are at my ART doctor’s office but I do not own. Basically, you need a slightly soft, unstable surface to stand on. Standing and balancing on one foot on this surface should be difficult. When I’m at the gym, I do this on two stacked yoga mats. At home, I use a rolled up blanket.

Stand so that the front of one foot is on your “pod” with the heel hanging off the back. Raise the other foot in the air (doesn’t have to be up high). Balance for 30 seconds. It should be difficult enough so that you need help balancing. I put one finger on the wall next to me for support. Switch sides after 30 seconds. Do this 3 times on each side.

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7 Comments »

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  1. Jess- thanks for taking the time to post this. I appreciate it! I know pictures/explanations are probably time consuming. I’m thinking about looking up an ART doctor near me, to get started, because I really think it would make a difference. It also looks like something you would have to get in the habit of doing and might be hard to stick with (which would be the only way it would do you any good). 🙂 Thanks!

  2. […] Sarah Haskins Does Pods August 22, 2008 at 8:39 pm | In General Health, Injury, Strength Training | Tags: Exercises, Links, Therapy During my random internet surfing today, I discovered that Sarah Haskins, an Olympic Triathlete, does one of my ART home therapy exercises. […]

  3. […] Got up, did part of the Ultimate Ab Workout for Runners (linked in sidebar) at home. I’m in week 2 of the Dynamic Phase and did the Turkish Getup and the Double Leg Hops because I don’t need gym equipment for those. I also did Pods. […]

  4. […] Pods and Hip Hikes […]

  5. […] Pods and Hip Hikes […]

  6. […] Hip hikes […]


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