Get Your Hip and Knee Joints Moving Again with These 5 At-Home Exercises

Are your hips and knees feeling stiff, achy, or even painful? Noticing more discomfort in your joints when standing up and moving around? If so, you’re not alone.

This quarantine has taken a toll on many people’s bodies, as it has become much more difficult to maintain the same levels of physical activity at home. However, getting exercise is still very important - especially for your hips and knees!

Your hips and knees were made to move, and when we sit around without exercising them, they can lock up, become tight, and result in discomfort. You may be wondering how you can get the same workouts in your lower extremities without gym equipment - well, we’ve got you covered! Follow the exercises below for both relief and prevention for hip and knee pains - and, as always, if you have any questions about these exercises, don’t hesitate to call or message us.

5 exercises to stretch and strengthen the lower extremities

  • 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!

Here is a video for your reference: https://vimeo.com/354635534/ed456c310a 

  • 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!

Here is a video for your reference: https://vimeo.com/253319361/385e6397da 

  • 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.

Here is a video for your reference: https://vimeo.com/396686977/03443a1dcc

  • Kneeling Hip Flexor Stretch. If you are looking for a deep stretch, this is the one for you. Kneel on a mat or soft surface. Make sure you’re positioned so your right knee is straight up and the bottom of your right foot is flat on the floor. Extend your left leg behind you so the top of your left foot is flat on the floor. Begin to shift your weight forward and stop when you begin to feel the stretch in your hip. Hold for 30-45 seconds, then switch legs.

Here is a video for your reference: https://vimeo.com/313249747/fc2b99416b 

  • Standing Hip Flex. This one will surely get your blood pumping! Begin by standing up straight and then lift your right knee up in a 90 degree angle in front of you. Then, rotate your leg sideways while keeping that same position by shifting your hip muscles. Hold this position and then slowly rotate your hips back to the front and place your foot back down, flat on the ground. Repeat these same instructions with your left knee, completing 3 reps of 10 on each side. 

Here is a video for your reference: https://vimeo.com/398211318/e408af2c5c

Questions?

Looking for more assistance with these exercises? No problem! If you have any questions about how to perform these exercises or add more into your daily routine, call or message TheraFit™ at any time. We are here to help you remain active, safe, and healthy at home!

5 Quick Tips for Less Pain and More Energy

Millions of individuals live with varying degrees of pain while also experiencing limited amounts of energy. There are several quick and effective ways you can increase your energy levels while reducing pain. Incorporating physical therapy into your regular routine is one way to limit pain. Call TheraFit™ Physical Therapy for more information regarding the use of physical therapy for pain relief.

1. Change Your Diet

What you eat can have an enormous impact on how much pain you experience and the amount of energy you have throughout the day. There are several foods that can help reduce pain and inflammation while also raising energy levels.

  • Cherries – Eating cherries is a delicious way to increase antioxidant levels, which can reduce inflammation and inhibit pain.
  • Ginger – The ginger plant, which is often used as a spice, can help reduce migraine pain, muscle achiness and nausea.
  • Salmon – This wonder food provides omega-3 fatty acids that aid in reducing neck, back and joint pain.
  • Hot Peppers – Even a half-teaspoon of powdered pepper each day may help reduce arthritis pain.

2. Check Your Mattress

You spend approximately one-third of your time sleeping. This means the quality of your mattress can affect how you feel during your waking hours. While it used to be believed that a firm mattress was usually better for those suffering from most types of pain, you’re now recommended to choose a mattress according to your sleep style.

  • Firm Mattress – Those who sleep on their back may feel better with a medium to firm mattress.
  • Soft Mattress – Side sleepers generally will want to try a softer mattress.
  • Memory Foam – Individuals who tend to toss and turn and sleep in a variety of positions should try a memory foam mattress.

3. Boost Natural Endorphins

Exercise can release endorphins, which are feel-good chemicals in the body that can naturally reduce pain. It may seem more difficult to exercise while experiencing achy joints and muscles, but even a moderate amount of physical activity can help you feel better long after your workout is over. Other ways to naturally release endorphins include listening to your favorite music, eating chocolate and smelling the soothing scent of lavender.

4. Reduce Stress

Stress can contribute to both emotional anxiety as well as physical pain. You need to have several quick stress-busters in your bag of tricks to reduce anxiety whenever it pops up. A warm bath is a quick way to instantly soothe aching muscles and joints while calming your nerves. Even simple breathing techniques can limit pain and energize your body. Take two or three deep breaths, and then slowly release them. Always make sure to breathe through your nose to get the most benefits.

5. Visit a Physical Therapist

Physical therapy can do wonders for addressing pain and limited energy. A trained physical therapist can offer several types of methods to not only provide pain relief for symptoms but to treat the source of your pain. Some of the specific treatments a therapist might use include the following:

  • Heat or Cold Therapy – Heat can warm tendons and muscles so they move easier. Ice can reduce inflammation.
  • Massage Therapy – A physical therapist can massage and manipulate specific joints and muscles to reduce pain.
  • Aquatic Therapy – Water can stimulate nerves and provide resistance for exercise and strength training.
  • Ultrasound – Ultrasound produces sound waves that can assist in blocking pain signals to the brain.

Incorporating these tips into your daily routine can help reduce the amount of pain you’re experiencing while providing an energy boost. Contact our Fayetteville or Hazel Green office today to find out how physical therapy can be part of helping you enjoy a pain-free life!