Pool Exercises for Hip & Knee Rehabilitation
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- Опубликовано: 1 авг 2024
- Know how to use water to rehabilitate your hip and knee if you have any injury or undergone replacement. Watch this video and stay active! :)
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These exercises are the best! They've helped me tremendously! There's nothing like walking on water, to not feel the pain! Thanks!💯 🏖🏊♀️🏖
You are absolutely right, Chutney1luv! Exercise done in the water can lessen the pressure on the joints. We appreciate your feedback. You can also visit our site at exercisesforinjuries.com/, make sure to enter your injury or pain in the search box to the right. There is a good chance that Rick has an article, video, or interview that will help you out. Please do let us know should you need further assistance. Take care. Thank you! - Kristine
currently rehabbing and these exercises help tremendously thank you
Hi Master Mao! This is Jennifer. Thank you for checking our video. Yes indeed, water exercises help a lot in terms of addressing pain. Water exercise is important to help chronic pain for numerous reasons.
Buoyancy
Buoyancy counteracts gravity, thereby decreasing the weight placed on painful joints and the spine. In fact, when immersed to neck level, buoyancy supports 90 percent of the body’s weight, and in waist-depth water, buoyancy can support 50 percent of your body weight. One of the many advantages of exercising in water is that the diminished weight bearing stress helps aide in strengthening weak muscles and improving balance and confidence.
Resistance
Water can provide up to 15x more resistance than air. It provides a very safe accommodating resistance which means that the harder you push against the water the more resistance you will get. This drag resistance can help build muscle strength and endurance throughout your body.
Hydrostatic Pressure
Another characteristic of water that helps make aquatic therapy so effective is hydrostatic pressure. Pressure of the water increases every inch that you are submerged. If you stand in 4 feet of water you are subjected to a force that is significant enough to assist in the reduction of swelling. This pressure will also provide increased body awareness when exercising in the water. The surrounding pressure acts as a pair of supporting hands that will assist with proper posture, core muscle engagement and coordinated movements.
Stress reduction and relaxation are the most important aspects of controlling any type of chronic pain. The water’s hydrostatic pressure helps to provide pain and stress relief by providing sensory stimulation throughout the entire body.
Temperature
Everybody knows how great it feels to soak in a warm, soothing bath. For someone who suffers with chronic pain, warm water is the best place to exercise. Colder water tends to cause muscles to tense up. Experts say if people with arthritis spent more time in warm water, they’d be able to move better with less pain.
Hope this serves you well.
Thank you for sharing this video. I have been in recovery from a knee replacement back in February and I just decided to join the local YMCA for their pool. These exercises will come in very handy.
You got this @karenkaltsas1008! We're glad this was helpful.
Very good
These are great! I use the aqua jogger and it works great and more comfortable than keeping the floaters under your arms as it allows you to free up your arm to exercise them at the same time. I did these before my hip replacement and now after and there is nothing like water rehab....it beats PT hands down!
Hi, karenpiraneo5426! This is Kristine from the Healthcare Specialist Team. That’s fantastic to hear! Aqua jogging is indeed an excellent low-impact exercise that’s gentle on the joints while providing a thorough workout. The aqua jogger sounds like a great tool to keep your arms free and fully engaged, allowing for a more comprehensive exercise session. It’s wonderful that you found water rehab so effective both before and after your hip replacement. Water's natural buoyancy reduces stress on the body, making it a superior choice for rehabilitation. I'm glad to know it has worked so well for you-water therapy truly offers unique benefits that traditional physical therapy sometimes can't match! Keep up the great work!
Thanks for sharing that!
Hi Hassan Al-Mosawi! You are welcome. You can also visit our site at exercisesforinjuries.com/, make sure to enter your injury or pain in the search box to the right. There is a good chance that Rick has an article, video or interview that will help you out. Please do let us know should you need further assistance. Take care. ~Kristine
Excellent video. I watch videos like these every year when I return to the pool so I have more powerful moves to extend my water workout. My goal is a full body workout for 45 minutes plus 10 minutes cool down and stretching in the water. Your moves are EXCELLENT. During the summer I get to do my workout in the outdoor pool which is deeper water. Thank you❤
Hi, Donna! This is Kristine from Exercises for Injuries. Thank you so much for your wonderful feedback! I'm thrilled to hear that the video is helping you enhance your water workouts. Your commitment to a full-body workout and a proper cool down is fantastic and will surely yield great results. Enjoy your sessions in the outdoor pool this summer-it sounds like the perfect setting for a powerful and refreshing workout. Keep up the excellent work, and feel free to reach out if you have any questions or need further tips. Happy exercising!
Brilliant, thanks for these.
Hi Angelica! This is Kristine from Exercises for Injuries. We appreciate your feedback. You can also visit our site at exercisesforinjuries.com/, make sure to enter your injury or pain in the search box to the right. There is a good chance that Rick has an article, video, or interview that will help you out. Please do let us know should you need further assistance. Take care.
Thanks! Heading to the pool tomorrow! 4 weeks after TKR!
You are welcome sunsplashtours! We do hope you find them beneficial. You can also visit our website exercisesforinjuries.com/ for more information about fitness, wellness, tips/ guide when doing exercise, and overall health. Please let us know if you need further assistance. We'll be glad to assist you. We wish you well. Thank you. -Kristine
I love it 🥰 thanks
Hi Monica! You are welcome. We are glad to hear that you love it. You can also visit our site at exercisesforinjuries.com/, make sure to enter your injury or pain in the search box to the right. There is a good chance that Rick has an article, video or interview that will help you out. Please do let us know should you need further assistance. Take care. ~Kristine
Excellent. Thanks!
Hi, laescritora174! This is Kristine from Exercises for Injuries. We appreciate your feedback. This will inspire us to do more content. You can also visit our site at exercisesforinjuries.com/, make sure to enter your injury or pain in the search box to the right. There is a good chance that Rick has an article, video, or interview that will help you out. Please do let us know should you need further assistance. Take care.
Thank you, very beneficial!
Hi, maryamedjlali! This is Kristine. We are glad to hear that you find the video beneficial. You can also visit our site at exercisesforinjuries.com/, make sure to enter your injury or pain in the search box to the right. There is a good chance that Rick has an article, video, or interview that will help you out. Please do let us know should you need further assistance. Take care.
Thank you!
You're welcome!
Good front front and back exercises. I need to work around the joint and use my abductors and abductors to get the whole joint strong. I added some abductor and abductor exercises with jack legs. I know that the frog legs and egg eaters will touch on that area as well but, the jumping jack legs really work the best for me. I love the water!!!
Hi @kristieboelter5764,
This is Cherry from the Healthcare Specialist Team. We answer health and wellness questions on behalf of Rick Kaselj. Thank you for checking our video and leaving a comment. We greatly appreciate it. With that, please allow me to extend my help to best address this.
The pool is actually an ideal environment for both hip and knee rehabilitation because of its low resistance that reduces the pressure on the joints and presence of hydrostatic pressure that promotes good circulation which in turn decreases inflammation and pain.
In addition to the exercises above, here are some exercises you can do that focus on your abductors and adductors:
Lateral Lunge
> This is a great exercise that targets both the abductor and adductor muscles.
How to do:
- Stand with your feet together.
- Step to your side twice your shoulder width then bend your knee.
- Straighten the other leg.
- Hold for 7 seconds before returning to the start position.
- Complete 10 repetitions.
- Repeat on the opposite side.
Wide Stance Squat
- Stand with your feet a little wider than your shoulder width,
turn your toes slightly outward.
- Slowly lower your hips until your thighs are parallel to the
floor.
- In a gentle controlled motion, return to the starting position by pushing through the floor. Try feeling the muscles of your glutes and legs including your adductors contract.
- Complete 10 repetitions.
For more exercises, you can check the links below:
7 Essential Hamstring Exercises for Stronger Legs
exercisesforinjuries.com/7-essential-hamstring-exercises-for-stronger-legs/
5 Hip Strengthening Exercises You Should Do
exercisesforinjuries.com/5-hip-strengthening-exercises-you-should-do/
I hope this is beneficial to you. Should you need further assistance, feel free to send us message. Take care!
Thank you for the info. I will put these exercises to use tomorrow as I deal with a hip flexor strain.
Hi Sherm RG! This is Kristine from Exercises for Injuries. The exercises may indeed help but you may find these exercises beneficial as well. The main work of your hip flexors is to bring your knee toward your chest and to bend at the waist. Symptoms associated with a hip flexor strain can range from mild to severe and can impact your mobility. If you don’t rest and seek treatment, your hip flexor strain symptoms could get worse. But there are many at-home activities and remedies that can help reduce hip flexor strain symptoms.
Some common ways to help treat hip flexor strain are:
• Resting the muscles to help them to heal while avoiding activities that could cause further strain.
• Wearing a compression wrap around the area.
• Applying an ice pack to the affected area.
• Applying a heat pack to the affected area.
• A hot shower or bath.
• Over-the-counter pain relievers, such as ibuprofen (Advil, Motrin), acetaminophen (Tylenol), naproxen sodium (Aleve).
When taking these medicines, it is important to follow the instructions and not to use them for more than 10 days.
If the pain persists after 10 days, a person may wish to make an appointment with their doctor to discuss alternative treatments.
Hope this helps. Please let us know should you need further assistance. Wishing you well. Thank you.
@@ExercisesForInjuries Thank you for the info
@@shermrg3446 You are welcome, Sherm RG! We are glad that you find them beneficial. Don’t hesitate to contact us should you need further help. Take care! -Kristine
👍🏾 thanks
Hi Jenny! This is Kristine from Exercises for Injuries. We appreciate your feedback. This will inspire us to do more content. You can also visit our site at exercisesforinjuries.com/, make sure to enter your injury or pain in the search box to the right. There is a good chance that Rick has an article, video, or interview that will help you out. Please do let us know should you need further assistance. Take care.
Good excercises in swimming pool for Hip and knee.
Hi Deepak Dolas! We are glad that you find the exercises of value. This will inspire us to post more content to help as many as we can. Please check out www.exercisesforinjuries.com. For other resources related to health, wellness, injury prevention, injury rehabilitation, nutrition, studies, recipes, etc.
Have a lovely day! ~Kristine
My VMO is not firing and my knee hurts when swimming. I’ve started doing some side steps and leg raises in the water. Any exercises you recommend for VMO? I am adding the hamstring stretches and hip movements from the video. Thank you so much.
Hi treva thomas! This is Kristine from Exercises for Injuries. Here are some exercises you can consider for your Vastus Medialis Oblique (VMO) muscles:
1. Isometric Contraction: Sitting on your bed or floor with legs out straight, place a towel underneath your knee. Flex your quads muscle with hip/leg slightly externally rotated. Hold the contraction for 5-10 seconds, place your fingers on your VMO to ensure your quads muscle is activating and firing. Try 10 reps for 10 seconds and as your strength/endurance improves increase the length of your contractions.
2. Seated Isometric VMO and Adduction: Sit on a chair or platform where your feet hang freely. Place a ball between your thighs and squeeze the ball together activating your VMO. Hold your contraction for 10 seconds. Again, feel your VMO to ensure its activation and increase the length of contraction as you become stronger.
3. Externally rotated ½ squats: Stand with your legs shoulder-width apart with knees and feet externally rotated or turned out. Squat halfway down and come up nice slowly focusing on activating VMO to bring you back up to the standing position. Do 3 sets of 10 and increase as you become stronger.
4. Wall/Ball Squats: Place a swiss ball on your back against the wall. Slowly squat down into a nearly seated position so that your thighs are parallel with the ground. Slowly come back up, avoid locking your knees, 3 sets of ten, and increase as you become stronger.
5. Split Squats/Static Lunges: Start with your feet shoulder-width apart and take one large step forward. You can place your hands on your hips or to make it harder you can hold dumbbells by your side. With an upright posture lunge down and up without your knee at the front moving in front of your big toe. Focus on putting most of the weight through your front heel and don’t let your knee buckle in.
6. Single leg squats: Single leg stability is somewhat advanced and should only do when you are pain-free and finding bilateral exercises easy. If you are looking to get back into running or return to sport these are a must!
7. Step-ups: Standing in front of a bench or chair, step up onto the platform and drive from the gluteal muscle, not from your toe. Ensure your knee is not buckling inwards and is forced/pushed out. Slowly step down making sure your knee is in a stable neutral position and your VMO muscle is contracted. Alternating legs repeat 3 x 10-15.
Exercise can actually help relieve your pain and strengthen your muscles but the pain becomes a sign that you should stop the exercise or the activity when you start to hurt during a particular exercise and lingers for hours or days afterward, that’s a sign that your joint needs to rest. It’s normal to feel some soreness the day after exercising, but the pain shouldn’t persist or become worse. Also, if you experience sharp or shooting pain, stop the activity immediately and talk to your doctor or physical therapist. Hope this helps. Wishing you well. Thank you.
7 weeks with TKR. Researching a safe way to re enter the pool to rehab and strength to get back to lap swimming. Hope to get into the pool rehab lane this week. I am seeing it will be a progression. Thank you for your practical tips.
Hi, @karenaiken3385! This is Kristine from the Healthcare Specialist Team. Re-entering the pool for rehabilitation and strength training after a total knee replacement is a great idea, as water provides a low-impact environment that can facilitate recovery. Here are some practical tips to help you safely transition back into the pool and gradually progress to lap swimming:
Preparation and Safety:
1. Consult Your Surgeon/Physiotherapist:
- Ensure you have medical clearance from your surgeon or physiotherapist before starting pool exercises.
- Discuss any specific precautions or tailored exercises they recommend based on your surgery and recovery progress.
2. Choosing the Right Pool:
- Look for a pool with easy access, such as a ramp, stairs, or lift, to avoid straining your knee when entering and exiting.
- Warm water pools (around 86-92°F or 30-33°C) can be particularly soothing and beneficial for joint mobility.
Starting Pool Exercises:
1. Warm-Up:
- Begin with 5-10 minutes of gentle water walking in waist-deep water to warm up your muscles and joints.
- Swing your arms gently and focus on maintaining an upright posture.
2. Basic Water Exercises:
- Heel Raises: Stand in the shallow end, holding onto the pool edge for support. Slowly raise your heels, standing on your toes, then lower back down. Repeat 10-15 times.
- Leg Swings: Stand in the water and hold onto the pool edge. Swing your operated leg forward and backward in a controlled manner. Repeat 10-15 times.
- Knee Bends: Stand with your back against the pool wall. Slowly bend and straighten your knee within your pain-free range of motion. Repeat 10-15 times.
3. Strengthening Exercises:
- Water Marching: March in place in waist-deep water, lifting your knees high. Start with a comfortable duration and gradually increase.
- Side Leg Lifts: Hold onto the pool edge and lift your leg out to the side, then back down. Repeat 10-15 times for each leg.
- Backward Leg Lifts: Hold onto the pool edge and lift your leg backward without arching your back. Repeat 10-15 times for each leg.
Progression to Lap Swimming:
1. Building Endurance:
- Start with short swimming sessions, focusing on gentle strokes like backstroke or freestyle.
- Use a kickboard initially to focus on kicking technique and building leg strength without overexerting your knee.
2. Gradual Increase:
- Gradually increase the duration and intensity of your swimming sessions as your strength and endurance improve.
- Listen to your body and avoid overdoing it. If you experience pain or swelling, reduce the intensity and consult your physiotherapist.
3. Incorporate Variety:
- Alternate between swimming laps and performing water exercises to maintain a balanced workout and prevent overuse of any single muscle group.
- Incorporate rest days to allow your knee adequate time to recover and adapt to the increased activity.
Additional Tips:
1. Hydrate and Fuel:
- Stay well-hydrated and maintain a balanced diet to support your recovery and energy levels.
2. Post-Swim Care:
- After swimming, apply ice to your knee if you experience any swelling or discomfort.
- Perform gentle stretches to maintain flexibility and reduce muscle tension.
3. Regular Monitoring:
- Keep regular appointments with your healthcare provider to monitor your progress and adjust your exercise routine as needed.
By following these guidelines, you can safely re-enter the pool and gradually build up your strength and endurance to return to lap swimming. Remember to be patient with your recovery and celebrate small milestones along the way.
Here are additional post knee replacement surgery exercises you may consider:
Pre & Post Knee Replacement Exercises & Management
exercisesforinjuries.com/exercises-prior-to-knee-replacement/
How to Enjoy a Speedy Recovery from Knee Replacement Surgery
exercisesforinjuries.com/recover-from-knee-replacement-surgery/
5 Hip Flexor Exercises to Do After Hip or Knee Replacement
exercisesforinjuries.com/5-hip-flexor-exercises-to-do-after-hip-or-knee-replacement/
We hope this helps. Please let us know if you need further assistance. We wish you well. Thank you.
Thank you Kristine for your professional and step by step advice. The pool i attend has stairs into the pool and a rehab lane within the slow lane with lots of floaty devices. I appreciate all your well thought out suggestions. I will try them as I intend to go to the pool tomorrow. I have bern experiencing tightness in the hamstring causing lower back tightening and stiff walking. I am hopingvthe pool water will help to loosen up this tightness, cool the joint, and perhaps strengthen some small muscles to help in stabilizing the knee. It is a journey, a long journey of healing. Thank you for listening and helping me in this journey with your helpful expertise.
@@karenaiken3385 You are welcome, @karenaiken3385! You're very welcome! We are glad to hear that you have access to a pool with great facilities. The water environment can indeed be very beneficial for addressing tightness and stiffness, as well as for strengthening muscles gently.
Here are a few additional tips for your pool session:
1. Warm-Up: Start with a gentle warm-up to get your muscles moving and increase blood flow. This can include walking in the water or gentle arm swings.
2. Hamstring Stretches: Use the side of the pool for support. Stand on one leg and place the heel of your other leg on a step or ledge, keeping your knee slightly bent. Lean forward gently to stretch the hamstring. Hold each stretch for about 20-30 seconds and repeat 2-3 times.
3. Floating Devices: Use the floating devices to assist with exercises. For example, you can use a noodle under your arms while you walk or jog in the water. This will help take some weight off your legs and allow for a greater range of motion.
4. Strengthening Exercises: Focus on exercises that strengthen the muscles around your knee. This can include leg lifts, gentle squats, or kicking exercises. The water provides resistance which helps build strength without putting too much strain on your joints.
5. Cool Down: End your session with some gentle stretching and floating to relax your muscles and help reduce any potential stiffness after your workout.
6. Listen to Your Body: It’s important to pay attention to how your body feels during and after the exercises. If you feel any pain or discomfort, stop the activity and rest.
We are here to support you on this journey, so please don't hesitate to reach out if you have any more questions or need further guidance. Enjoy your time at the pool and take it one step at a time. We hope this helps. We wish you well. Thank you. - Kristine
Do you know if any of these exercises are ok with hoffas knee pad impingement? I went swimming for the first time since I reinjured my fat pad and I was barely able to walk the next day. I don’t know if it was kicking motions or classic frog leg motions. I felt my knee just barely “crunching” while doing the frog leg motion but it kinda did the same when kicking (although less and I was kicking after I had been using frog legs for a bit). The sensation wasn’t painful but I could tell it probably wasn’t good. I would love to swim because I love swimming but I just don’t know how to work around my injury.
Hi, Dracalia! This is Kristine from Exercises for Injuries. Hoffa's fat pad syndrome also called fat pad impingement, infrapatellar fat pad syndrome, and Hoffa's disease, is a condition characterized by anterior knee pain, pain in the center, and front of your knees, due to inflammation of the Hoffa's fat pad. Treatments include exercise therapy to reduce the forces on the fat pads, leg stretching to relieve tightness, and taping or bracing the knee. Other effective treatments include shoe modification or orthotics and soft tissue massage.
You should allow a few days to a week's time for the inflammation to calm down. If yours is more of a chronic issue, meaning you have had Hoffa's fat pad syndrome for more than three months, you will want to allow more time than a week for the inflammation to resolve. Strength-building and stretch exercises are also usually advocated. Sometimes, the area can be taped so that the fat pad is not impinged on.
These exercises may help but the suitability of the exercises will depend on your current condition, severity, and overall health and fitness. When doing the exercises keep in mind to modify your activity levels before the onset of the pain and try to reduce the activity. Limit as much as possible, activities or postures that you know cause your symptoms to worse. In particular, try to avoid hyper-extending your knees or doing activities that would encourage this position. Common knee band exercises include knee lifts, squats, and lunges. These exercises can help you strengthen the muscles around your knee and reduce knee fat pad impingement.
4 Best Exercises to Ease Knee Pain
exercisesforinjuries.com/4-best-exercises-to-ease-knee-pain/
Exercise can actually help relieve your pain but the pain becomes a sign that you should stop the exercise or the activity when you start to hurt during a particular routine and lingers for hours or days afterward, that’s a sign that your joint needs to rest. It’s normal to feel some soreness the day after exercising, but the pain shouldn’t persist or become worse. Also, if you experience sharp or shooting pain, stop the activity immediately and talk to your doctor or physical therapist. Hope this helps. Don’t hesitate to contact us should you need further assistance. We wish you well. Thank you.
Thanks a lot if you can give more exercises not hurt knee .. because I have meniscus tears in both knees .. and my doctor tell me not to jump at all and I hope to loose some weight
Hi @e.r.527! This is Jennifer from the Healthcare Specialist Team. Thank you reaching out to us. We are glad to assist you.
A meniscus tear is among the most common knee injuries, especially among contact sports athletes. It occurs when you forcefully twist or rotate your knee, especially when putting your full weight on it. This causes pain, swelling and inflammation, stiffness, and limitation of range of motion. Generally, treatment for this injury includes rest, ice, medications, and sometimes surgery.
Below are some exercises that can be done by someone with a meniscus tear. However, exercises should be done with clearance from your doctor to avoid re-injury.
1. Quadriceps sets
As one of the meniscus tear exercises, sit or lie on a bed with your injured leg extended in front of you. Then, place a towel or a foam roller under your knee. Now try to push the towel or small pillow down by pressing the back of your knee to the bed. Hold for 7 seconds, then relax. Complete 10 repetitions, 1 set.
2. Straight Leg Raise
Lie on the bed with your uninjured knee bent and your foot flat on the floor while your injured knee is extended right before you. Now slowly raise your injured leg until both knees are aligned. Hold for 7 seconds, then relax. Complete 10 repetitions, 1 set.
3. Hamstring Curls
Lie on your belly with your knees extended. If your injured knee is uncomfortable, put a towel or a small pillow under your leg just above your knees for support. Now, slowly raise the foot of your injured knee by bending it and bringing it towards your buttocks. Hold for 7 seconds, then relax. Complete 10 repetitions of meniscus tear hamstring curls, 1 set.
4. Heel Raise
Stand with your feet hip-width apart and hold onto a table or chair for support. Now slowly raise your heels off the floor and raise your body. Hold for 7 seconds, then relax. Complete 10 repetitions, 1 set.
5. Standing Knee Bends
or this meniscus tear exercise, stand with your feet hip-width apart and hold onto a table or chair for support. Now slowly bend your knees and put your buttocks back to do a half squat position. Hold for 7 seconds, then relax. Complete 10 repetitions, 1 set.
6. Walking: Walking is a great low-impact exercise that is easy on the knees. You can start by walking for 30 minutes a day, and gradually increase the duration and intensity of your walks as you get stronger.
7. Cycling:
Cycling is another low-impact exercise that is gentle on the knees. You can start by cycling for 30 minutes a day, and gradually increase the duration and intensity of your rides as you get stronger.
In addition to exercise, you can also lose weight by following a healthy diet. Eating plenty of fruits, vegetables, and whole grains can help you lose weight and improve your overall health. You should also limit your intake of processed foods, sugary drinks, and unhealthy fats.
Losing weight with meniscus tears can be challenging, but it is possible. By following a healthy diet and exercising regularly, you can reach your weight loss goals and improve your overall health.
Lastly, this article may be beneficial for you in managing your condition while doing your activities of daily living:
exercisesforinjuries.com/how-to-care-for-your-knee-following-meniscus-tear-injury/
Takeaway
Meniscus Tears usually recommends conservative treatments and exercises. Recovery takes 6-8 weeks, and undergoing Physical Therapy leads to a good prognosis. However, it is always best to consult a doctor for an accurate diagnosis and treatment plan.
Hope this finds you well.
Hi-what is the name of the flotation devices that you use? Thank you for the video and your time!
Hi, jozsef! This is Kristine from Exercises for Injuries. The device used in the video is a pull buoy. A pull buoy or leg floater is a figure-eight-shaped piece of closed-cell foam used in swim workouts. Swimmers place the buoy between their thighs or their ankles to provide support to the body without kicking their legs; this allows the swimmer to focus on training only their arms and developing both endurance and upper body strength.
Using the pull buoy gives the arms a more focused workout by providing flotation support for the hips and legs. Good body position and technique can be established and a bilateral breathing rhythm can be refined.
We hope this helps. Please let us know should you need further assistance. Thank you.
Do you have any exercises for the back post surgery? These exercise hurt my back. Great exercises though.
Hi, janetpartyka5968! This is Kristine from the Exercises for Injuries. Post-surgery recovery exercises for the back should be gentle and progressive to ensure you don't strain the area or hinder healing. Here are some exercises that can help strengthen and stabilize your back post-surgery. Always consult with your healthcare provider or physical therapist before starting any exercise program to ensure these exercises are appropriate for your specific condition and stage of recovery.
1. Pelvic Tilts
How to do it:
- Lie on your back with your knees bent and feet flat on the floor.
- Tighten your abdominal muscles and flatten your lower back against the floor.
- Hold for a few seconds, then relax.
- Repeat 10-15 times.
2. Knee-to-Chest Stretch
How to do it:
- Lie on your back with your knees bent.
- Slowly bring one knee up to your chest, holding your thigh or shin.
- Hold for 15-30 seconds, then return to the starting position.
- Repeat with the other leg.
- Perform 2-3 repetitions per leg.
3. Bridging
How to do it:
- Lie on your back with your knees bent and feet flat on the floor.
- Tighten your abdominal muscles and lift your hips off the floor until your shoulders, hips, and knees are in a straight line.
- Hold for a few seconds, then slowly lower your hips back to the floor.
- Repeat 10-15 times.
4. Cat-Cow Stretch
How to do it:
- Start on your hands and knees with your wrists under your shoulders and your knees under your hips.
- Arch your back (like a cat) by tucking your chin toward your chest and rounding your back.
- Then, dip your back (like a cow) by lifting your head and tailbone towards the ceiling.
- Move smoothly between these two positions for 10-15 repetitions.
5. Bird-Dog
How to do it:
- Start on your hands and knees.
- Extend one arm straight out in front of you while extending the opposite leg straight back.
- Keep your back flat and avoid arching.
- Hold for a few seconds, then return to the starting position.
- Repeat with the opposite arm and leg.
- Perform 10 repetitions on each side.
6. Wall Sits
How to do it:
- Stand with your back against a wall and your feet about 12 inches away from the wall.
- Slowly slide down the wall until your knees are at a 90-degree angle.
- Hold for 10-15 seconds, then slowly slide back up.
- Repeat 5-10 times.
7. Seated Marching
How to do it:
- Sit in a chair with your back straight and feet flat on the floor.
- Lift one knee towards your chest, then lower it back down.
- Repeat with the other leg.
- Perform 10-15 repetitions on each side.
8. Heel Slides
How to do it:
- Lie on your back with your knees bent.
- Slowly slide one heel away from your body until your leg is straight.
- Slide it back to the starting position.
- Repeat with the other leg.
- Perform 10 repetitions on each side.
General Tips:
- Listen to your body: If any exercise causes pain, stop immediately.
- Warm-up and cool down: Gentle movements or stretching before and after your exercises can help prevent injury.
- Maintain good posture: Whether sitting or standing, keeping your back straight and your core engaged can help support your recovery.
Progression:
As your strength improves and with the approval of your healthcare provider, you can gradually increase the intensity and duration of your exercises.
These articles may help:
How To Lose Weight After Back Surgery With BLT (Bending, Lifting, Twisting) Restrictions
exercisesforinjuries.com/exercises-after-back-surgery/
DO’s and DON’Ts Following Back Surgery
exercisesforinjuries.com/dos-and-donts-following-back-surgery/
Remember, these exercises are intended to be gentle and supportive of your healing process. Always consult with a professional before starting any new exercise regimen post-surgery. We hope this helps. Please let us know should you need further assistance. We’ll be glad to assist. We wish you well. Thank you.
I think it would be important to put an advisory note in the video that breaststroke kick motion is to be avoided after knee surgery and may cause injuries to weak knee joints.
Hi Kate! This is Kristine from Exercises for Injuries. Thank you for checking our post. We appreciate your recommendation. We have noted your request and will have this forwarded to our team. You can also visit our site at exercisesforinjuries.com/, make sure to enter your injury or pain in the search box to the right. There is a good chance that Rick has an article, video, or interview that will help you out. Please do let us know should you need further assistance. Take care.
hello @Exercises For Injuries- what will you recommend as an workout for one who have suffered from meniscus injury? are the exercises in this video some i could use and if so, when should i do when and how many sets etc?:)
sorry for the many questions but I am just so desperate to play soccer again after a little more than an half year.
Hi Christian Santiago Muller! This is Kristine from Exercises for Injuries. For the exercises on this video please note that we do not recommend them on the initial stage of your recovery. We need to note that there are several different ways you can tear your meniscus. For most sports-related injuries, the damage occurs when you squat or twist the knee. Any kind of knee impact may also result in a meniscus tear. A very common situation causing meniscus tears is when you pivot while running. The symptoms of a meniscus tear depend on the severity of the injury and your age. For example, after a high-velocity sports injury, you might feel a pop and some pain. Still, many athletes keep playing after a meniscus tear if no other damage has been done to the knee.
For older adults, you might not even remember injuring your knee. Plus, a small tear can get gradually worse in time.
In general, there are three different levels of meniscus tear:
Mild: Minor pain and/or swelling. Symptoms may disappear after two or three weeks.
Moderate: You have pain on one side of the knee. Swelling appears and can worsen over time. Pressure or knee stiffness is common. You might feel sharp pain with certain movements like squatting or twisting. Symptoms may disappear after a few weeks but can linger on and off until you get treatment.
Severe: Torn pieces of the meniscus can get stuck in your knee joint. This may cause your knee to lock or pop. You might also feel joint instability, or your knee can even collapse without warning.
If you push along the side of your knee where the bones meet (an area called the “joint line”) and it hurts, this could be the sign of a meniscus tear.
If you injure your knee and have the symptoms we described, there’s a pretty good chance your meniscus is torn. Still, to be 100 percent sure, you should see a joint specialist. After asking you about your injury, the doctor will examine your knee. Currently, the best way to diagnose a torn meniscus is by having an MRI scan. The kind of treatment depends a lot on the location and severity of the tear. When you have a knee injury, the first thing you should do is put ice on it and elevate the knee. Don’t apply ice directly to the skin. Instead, wrap a damp towel around the knee then put a bag of ice on the towel. This drops the temperature of the knee without the risk of damaging your skin. Ice your knee for about 20 minutes every 4 to 6 hours for the first 24 hours after injury.
Depending on how bad the injury was, you might want to see a physician right away. Other things like fractures or ligament damage might have occurred. You don’t want to delay proper treatment. Just because you can walk on it doesn’t mean there are no broken bones.
While you are waiting for your doctor’s appointment you may find these tips and exercises beneficial and here are the links:
exercisesforinjuries.com/how-to-care-for-your-knee-following-meniscus-tear-injury/
exercisesforinjuries.com/5-safe-knee-strengthening-exercises-meniscus-tear/
Exercise can actually help relieve your pain but the pain becomes a sign that you should stop the exercise or the activity when you start to hurt during a particular exercise and lingers for hours or days afterward, that’s a sign that your joint needs to rest. It’s normal to feel some soreness the day after exercising, but the pain shouldn’t persist or become worse. Also, if you experience sharp or shooting pain, stop the activity immediately and talk to your doctor or physical therapist. Hope this helps. Wishing you well. Thank you.
Just found your channel. Thank you for the video. Will this exercises in water be right/suitable for the following problems:
Tear of hip labrum
Herniation of hip
Cartilage thinning of hip
Chondromalacia patella (knees)
Cartilage thinning of knees
I found a pool that doesn't have a deep side, but I started walking inside the water.
Thank you for your guidance.
Do you have exercises specific to back surgery rehab? I had L5-S-1 micro laminectomy and microdiscectomy
Hi,conniefinley3276! This is Kristine from Exercises for Injuries. The surgery serves to decompress the related nerve roots and relieve pain symptoms; an expert may also do this in conjunction with fusions and discectomy. Surgery is only an option when all other conservative ideas like physical therapy, injection, and medication have failed. Sometimes, a laminectomy is only an option when symptoms worsen.
Recovering from many types of spine surgery, particularly surgeries that use minimally invasive techniques, can take anywhere from four to six weeks depending upon a number of factors. However, there is a universal truth to spine surgery recovery: your recovery will go more smoothly and be more complete if you engage in a regular regimen of safely exercising your back.
As a general rule, you should aim to exercise for a total of 10 to 30 minutes at a time, somewhere between one and three times per day. In addition to these exercises, after lumbar disc microsurgery and other procedures, your back can also benefit from walking on a treadmill or spinning on a stationary bike.
Heel slides, wall squats, and straight leg raises, though they seem basic, are some of the most effective rehabilitative exercises to incorporate into your spinal surgery recovery routine. Ankle pumps - another nerve stretch that helps improve blood flow to your heart. It involves using your calves; lie flat back and move your ankles up and down for at least 10 minutes.
Wall Squats (please check with your surgeon before attempting)
• Stand with your back leaning against wall.
• Walk feet 12 inches in front of body.
• Keep abdominal muscles tight while slowly bending both knees to 45°.
• Hold 5 seconds.
• Slowly return to upright position.
• Repeat 10 times.
Abdominal Contraction
• Lie on your back with knees bent and hands resting below ribs.
• Tighten abdominal muscles to squeeze ribs down toward back.
• Be sure not to hold your breath.
• Hold 5 seconds, then relax.
• Repeat 10 times.
Heel Raises (please check with your surgeon before attempting)
• Stand with your weight evenly distributed on both feet.
• Hold onto the wall or a sturdy chair for stability.
• Slowly raise your heels off the floor.
• Hold 5 seconds.
• Slowly lower your heels to the floor.
• Repeat 10 times.
Straight Leg Raises
• Lie on your back with one leg straight and one knee bent.
• Tighten abdominal muscles to stabilize your low back.
• Slowly lift leg straight up about 6 to 12 inches and hold for 1 to 5 seconds.
• Lower leg slowly.
• Repeat 10 times.
By diligent effort, you can restore maximum mobility in one to one-and-a-half months, although it may take up to a year to recover fully.
Suppose laminectomy is done with other elements of the surgery, such as a spinal fusion and discectomy; exercise prescription may vary, and you may need to get in touch with professionals to help you create a plan.
Your physical therapist can help you determine risk factors that may lead to low back pain or sciatica. Methods to prevent future back problems include:
• Maintaining proper posture when sitting
• Avoiding frequent forward bending
• Avoiding heavy lifting
• Exercising regularly
They say an ounce of prevention is worth a pound of cure, so be sure to do everything you can to prevent your back pain or sciatica from returning.
We hope this helps. We wish you well. Thank you.
@@ExercisesForInjuries Wow, thank you so much!
Any video or exercises in the water for people who has fusion on the back?
Hi vamos, this is Andrew from the Healthcare Specialist Team. We answer health and wellness questions on behalf of Rick Kaselj. Thank you for checking our content in Exercises for Injuries.
Unfortunately, we don’t have pool exercises for individuals with spinal fusion at this moment. This is a wonderful topic, and we will consider creating related content in the future. Even without the video, we can still give instructions on core exercises you can do in the pool which is great for the condition mentioned. Here are a few examples.
Hand-to-Knee Marches in Pool
• Stand in the pool with water at the waist or chest level, with your feet hip-width apart and your arms by your sides.
• Engage your core and abdominal muscles by pulling your belly button towards your spine.
• Lift your right knee up towards your chest while simultaneously bringing your left hand up to meet your right knee.
• Return to starting position by placing your hands at the side and lowering your right leg.
• Repeat the movement on the other side, bringing your left knee up towards your chest and your right hand up to meet your left knee. •
Repeat and perform 10 repetitions on each side. Do it for 3 sets.
Standing Hip Abduction in Pool
• Stand in the pool with water at the waist or chest level and hold onto a firm surface to ensure safety.
• Lift your leg sideward slowly.
• Try to keep your back straight.
• Return to a standing position and repeat 10 times. Do it for 3 sets.
Standing Hip Extensions in Pool
• Stand in the pool with water at the waist or chest level and hold onto a firm surface to ensure safety.
• Lift your leg backward slowly.
• Try to keep your back straight.
• Return to a standing position and repeat 10 times. Do it for 3 sets.
For specific exercises or injuries, you may ask us for assistance so we can check our library of programs and videos. You can also check our website for more articles and exercises. Kindly check this link to learn more: exercisesforinjuries.com/.
We hope this information helped you. If you have further questions or concerns, you can message us anytime.
Are these ok for hip labrum tears? Just had costisone shot he wants me to do land and aqua PT but no openings for a month!
Hi @nancied4955! This is Jennifer. Thank you for visiting our channel and reaching out to us. We are glad to assist you.
Some activities-particularly those that require repeated rotation of the hip, such as golf, baseball, and ballet-may irritate a tear in the labrum and cause sharp pain in the hip or groin. By avoiding these, you may be able to participate in many other activities without experiencing any symptoms.
Other movements such as lunging and extending your leg straight out behind you should also be avoided as these put stress on the labrum and may cause pain.
Meanwhile, to answer your question, yes these pool exercises are safe for you to do since the routines are within the normal limits of the hip joint. Please note that pool exercises can improve the range of motion in the hip joint, helping to maintain or regain flexibility while minimizing pain.
In addition, these pool exercises provide natural resistance, which can help strengthen the muscles around the hip joint without the need for heavy weights or equipment. Resistance training can support muscle stabilization and improve joint function.
The water's buoyancy supports the body and provides stability, reducing the risk of falls and injury during exercise. This can be particularly beneficial for individuals with limited balance or hip instability due to their labral tear.
Lastly, the hydrostatic pressure of water can help reduce inflammation and alleviate pain in the hip joint, promoting better comfort and mobility.
We would like to share with you a very informative article discussing some dos and don'ts for a hip labral tear. Please check this link:
exercisesforinjuries.com/hip-labral-tear-exercises/
Hope this finds you well.
Does it hurt less in the water? I’m 8 weeks out R knee replacement and almost 6 months L partial knee replacement. I’m so tired of having pain.
Hi, OH! For Craft Sakes! This is Kristine from Exercises for Injuries. Exercising underwater is less painful than exercising on land because the buoyancy of the water helps reduce the impact on your joints and muscles. When you exercise on land the force of gravity places pressure on your joints and muscles leading to discomfort and pain particularly if you have an injury, or knee condition and recovering from surgery. However, when you exercise underwater, the buoyancy of water supports your body weight, reducing the impact on your joints and muscles. Additionally, the resistance of the water provides a low-impact workout that can still be effective in building strength and endurance. This makes water-based exercise a great option for people who have joint pain or mobility issues, or for those who want to reduce their risk of injury during exercise.
We would like to share these articles that may help with your knee replacement recovery. Here are the links:
Knee Replacements - Benefits, Risks & Recovery
exercisesforinjuries.com/knee-replacements-benefits-risks-recovery/
5 Hip Flexor Exercises to Do After Hip or Knee Replacement
exercisesforinjuries.com/5-hip-flexor-exercises-to-do-after-hip-or-knee-replacement/
Knee Replacement Therapy Exercises
exercisesforinjuries.com/knee-replacement-therapy-exercises/
In the meantime, if you are looking for a comprehensive program to help with your knee replacement here’s the link:
Knee Replacement Handbook - Digital Download
store.exercisesforinjuries.com/products/knee-replacement-handbook-digital-download?_pos=1&_psq=knee%20replace&_ss=e&_v=1.0
We hope this suits you. Please don’t hesitate to contact us should you need further assistance. Thank you.
Would these help with hip femoroacetabular impingement?
Hi Atomic Alien! This is Kristine from Exercises for Injuries. Femoroacetabular impingement (FAI), is a condition that refers to a misshapen hip joint. Only a small number of patients with FAI undergo surgery since it can often respond to injections and therapy. Yes, the exercises may help. However, the suitability of the exercises will depend on the severity of the injury, if surgery was done, and the recovery phase.
Exercises to Avoid
Even before FAI has been treated, there are some conventional exercises that should be avoided if hip pain is present. As a general rule, any exercise which causes the knee to move above the hip should be modified or not performed. Additionally, heavyweight or repeated impact on the hip joint can cause pain or more damage. These include:
Deep squats (especially variations like sumo squats)
High knees
Lunges
Leg press
Deadlifts
High box jumps
Rowing on an ergometer
Plyometrics such as bounding and squat-jacks
If an exercise is not listed above and causes hip pain, it should also be avoided. Please talk to a board-certified hip surgeon before beginning demanding physical activities. Some activities, for example, biking, may still be performed, but it is important that the equipment is properly sized to support the healthy joint movement.
Exercises to Perform with FAI
While some exercises should be avoided, it is important to strengthen the supporting muscles around the hip joint. This can be accomplished through careful activities targeting the core, hip stabilization muscles, and improving functional mobility.
Hip flexor and piriformis stretches
Clamshells
Bridges and single-leg bridges
Isometric hip raises
Pelvic tilts
Swimming
Standing on a balance board
For athletes who want to continue competing, learning how to jump, land, and accelerate correctly may help preserve the hip joint and reduce pain. Not taking the time to perfect these techniques can cause the hip joint to wear out.
We do hope this helps. Please let us know should you need further assistance. Wishing you well. Thank you.
Emma, thanks so much for posting this video. I immediately joined my local YMCA to help rehab my knees. After my first session yesterday, I very confident this is what I need. Question for you ... can I do this every day, or should I limit to three or four times per week? .. or is it "listen" to my knees to tell me if I'm overdoing it? Both my knees have been scoped to clean up the miniscus. Recently had a MRI on my right knee, and it came back looking as normal as possible. My orthopedic knee surgeon told me swimming is the best thing I could do for my knees. Yesterday while I was in the pool I did some small circle "egg beaters" and didn't experience any discomfort. I forgot to try "frog kicks" with the kick board. Thanks for any input you might have!
Hi jusdane22! This is Jennifer from the physiotherapy team. Thank you for watching this video.
There is no standard rule in doing workouts. The frequency will really depend on the person's tolerance and physical capability as long as you don't push yourself too hard to the extent of causing muscle soreness and pain.
We recommend doing these exercises as a daily practice to get the best results over a longer period of time. You may wish to add these exercises before or after your regular gym session or use it independently.
Continuity and consistency are the keys. A period of rest is also important in order to rest and relax the muscles.
Remember to start off slowly and build up gradually. Don’t push yourself too hard, too fast: progression in fitness occurs over weeks and months, not days. Increase only one exercise variable at a time - how long your exercise session lasts (duration), how hard you work during the exercise (intensity) or the number of exercise sessions each week (frequency) - and only by a small amount.
Hope this finds you well.
Curious to know who your doctor was that recommended swimming for rehab ?
Hi @@bourgsusan! Thank you for checking out our post. Doctors and Physical therapist recommends the use of a pool in rehabilitation but the suitability will still depend on your condition, recent surgery, recent injury, and overall health and fitness. It is a
lways best to consult your doctor prior to engaging in any program. Doctors such as rehabilitation doctors, neurologists and orthopedics do prescribe pool exercises depending on the clients' needs. We do hope this helps. Please let us know should you need further assistance. Wishing you well. Thank you.
@@ExercisesForInjuries Hi Exercises for Injuries Team. Thought I'd give you a 6 months update. I went to the pool religiously 5 days each week for five months doing the exercises in this video ... along with a couple shallow end exercises my orthopedic doctor's office suggested (slow lunges and walking one legged lifts, forwards and backwards ... and swimming laps freestyle and breast stroke). I knew it would be months of dedication/commitment, but knew it would be worth it. I did tailor the deep end exercises to my abilities by gradually increasing the movement range. In the last month I have transitioned to dry land exercises realizing I believe I had benefited as much as I would from the pool exercises. The difference this video has meant for my knees is unbelievable. Thank you again for posting this video.
@@jusdane22
Hi jusdane22! This is amazing and inspiring. We appreciate your feedback. This will inspire us to do more content. May your commitment and dedication inspire more who are going through the same pace. As you continue on your recovery. You can also visit our site at exercisesforinjuries.com/, make sure to enter your injury or pain in the search box to the right. There is a good chance that Rick has an article, video, or interview that will help you out. Please do let us know should you need further assistance. Take care. -Kristine from Exercises for Injuries. Wishing you well. Thank you.
Hi! Are these good exercises for broken pelvis (pubic ramus), too?
Hi, @bellaciclista! This is Kristine. The exercises can be done by someone who had broken pelvis but the suitability of the exercise depends on the severity of your condition, if surgery was done and existing medical condition. It is still best to consult your doctor or physical therapist prior to engaging to any program to make sure that the program best suits you. In the meantime, you need to note that should there be pain in any exercise involving external or internal rotation of the hips and spine, Sit-ups, crunches, planks, or abdominal work involving a curl-up position. Bicycle exercises when lying on your back or Any exercise that creates pressure on the pelvic floor, such as squats, lunges, and bridges causes pain you may need to avoid the said exercises first. We hope this helps. Please let us know should you need further assistance. We’ll be glad to assist. We wish you well. Thank you.
I’m 5 wks post op from a hip revision of new ball/joint, not stem. Can I get in my above ground pool at this time, ‘if I’m able to get up/down the ladder safely? My scar looks good/closed. I miss the water! Used our pool for my knee replacement rehab, shoulder too! Total water baby!!!!❤
Hi, @audnbob1! This is Kristine from Exercises for Injuries.com. It's great to hear that you're a total water enthusiast and that you have used your pool for rehab in the past! However, since you are 5 weeks post-op from a hip revision, it's crucial to be cautious and ensure that your activities support your healing process. Here are a few considerations and recommendations for getting back into your above-ground pool:
1. Consult Your Surgeon or Physical Therapist:
- Your surgeon or physical therapist knows your specific case best. They can provide personalized advice based on the details of your surgery and recovery progress. It's essential to get their approval before resuming any activities, including swimming.
2. Check for Infection Risk:
- While your scar may look good and closed, it's important to ensure there is no risk of infection. Swimming pools can sometimes harbor bacteria, so your healthcare provider can advise you on whether your incision is sufficiently healed to prevent any risk of infection.
3. Assess Your Mobility and Safety:
- You mentioned being able to get up and down the ladder safely. Ensure you can do this without putting undue stress on your hip. If you have any doubts, practice getting in and out of the pool with assistance or supervision initially.
4. Start Slowly:
- When you do get the go-ahead, start with gentle movements in the water. Avoid any vigorous activities or movements that could strain your hip. Water walking and gentle leg exercises can be a good starting point.
5. Monitor for Any Discomfort or Issues:
- Pay attention to how your hip feels during and after your time in the pool. If you experience any pain, discomfort, or swelling, stop immediately and consult your healthcare provider.
6. Hygiene and Wound Care:
- After swimming, ensure you thoroughly clean and dry the area around your incision. Keeping the area clean and dry can help prevent any potential infections.
Since you have had positive experiences using your pool for rehab in the past, your healthcare provider might be supportive of this approach again, as long as it’s safe for your current stage of recovery. Always prioritize professional medical advice to ensure your healing continues smoothly.
In the meantime, here are more exercises and tips to consider when it comes to post hip surgery rehabilitation.
After Hip Replacement Surgery: Recovery and Rehabilitation Tips
exercisesforinjuries.com/after-hip-replacement-surgery/
Hip Replacement Exercises And Guidelines
exercisesforinjuries.com/hip-replacement-exercises/
We hope this helps. Please let us know should you need further assistance. We’ll be glad to assist. We wish you well. Thank you.
@@ExercisesForInjuries Hi Kristine, I can’t thank you enough for all of the valuable, imperative information you’ve been kind enough to give me! I saw my surgeon yesterday actually. They took x-rays. There was one we could not do because they asked that I stand on my operative leg (by itself). It brought me to tears because I couldn’t do it. My surgeon said it’s ok. I’m where he’d expect I should be as revisions are slower and more painful to come back from. He said my scar looks great and gave me the Green light to do water therapy in the pool ‘if I can safely manage the ladder’ with my hubby etc there. He said if you’re strong enough to get in/out slowly, I think it would be great for you. My husband and adult son (33) encouraged me today and yesterday but, I was self doubting out of fear. It was 93 here in VT and 85 in the pool but, I was sore and tired so I erred on the side of caution (for now). I’m hoping by next wk, I’ll be better physically and mentally. My case is different because,….. my first hip replacement was March 13th of this yr. I did great and suddenly 7 wks post op, 2 dislocations, 4 days apart. It was traumatizing. Ambulance, family seeing it happen, me screaming to be knocked out or die, fractured spine, ER,OR resetting it,…… it was awful. My surgeon admitted he had the ball/cup at the wrong angle. I forgave him. He’s a great surgeon and replaced my knee back in 2018. Anyway, revision was May 21st. So, now you can understand a LOT happened, all excruciatingly painful, in a short time. I’m a fighter though and want you to get back to life but,….. I’m not foolish and will do the right thing, not to worry👍 I showed myself today, I wasn’t confident trying to climb that ladder just yet. I’ll let you know when I do though, and how I do! Thanks a million for replying to me! It means sooooo much😘🙏 Audrey
Hi!!!! I just wanted to let you know I’ve been able to get into our pool as of the 4 th of July! I LOVE doing my rehab in the water! I’m already getting better quicker! Yippee!!!! Thank you again! Audrey❤
@@audnbob1 That's fantastic news, Audrey! We are so glad to hear you're enjoying your rehab in the water and already seeing improvements. Keep up the great work! If you need any further support or have any questions, don't hesitate to reach out. Yippee indeed!
@@ExercisesForInjuries Thank you so much!!! Stormy weather this wk but Sundays looking awesome and I’ll be back in there! Have a great day!!!!
would these be safe for hip labral tear?
Hi atlanticseal! This is Kristine. Yes, the exercises can be done by someone who had hip labral tear. When you have a hip labral tear, it's essential to avoid or modify certain exercises and activities to prevent worsening your condition.
Exercises to avoid typically include high-impact activities, deep squats, heavy leg presses, lunges, twisting movements, heavy deadlifts, and high-intensity workouts. Additionally, some yoga poses and prolonged sitting can exacerbate hip labral tears. Consult with a healthcare professional or physical therapist for personalized guidance on safe exercises and a rehabilitation plan to aid in your recovery.
In the meantime, these articles may help with improving your condition:
Do’s And Don’ts For Hip Labral Tear Exercises
exercisesforinjuries.com/hip-labral-tear-exercises/
Exercises to Improve Hip Range of Motion
exercisesforinjuries.com/hip-mobility-exercises/
We hope this helps. Please let us know should you need further assistance we’ll be glad to assist. We wish you well. Thank you.
Is this ok with knee tendinitis?
Hi Maria Giles! This is Kristine from Exercises for Injuries. Yes, these exercises can be done by someone who had knee tendinitis. Pool Exercises are easy on the joints. The water's buoyancy supports the body's weight, which reduces stress on the joints and minimizes pain. However, it is important to note that the suitability of the exercises will still depend on the severity of your condition, your recovery stage and over-all fitness and health. Exercising in a pool provides nearly instant relief from pain and stiffness. For joint pain and inflammation these articles may be of great help to address the said conditions. Here are the links:
exercisesforinjuries.com/10-ways-relieve-joint-pain-stiffness/
exercisesforinjuries.com/12-best-foods-ease-inflammation-joint-pain/
Hope these works for you. Please let us know should you need further assistance. Wishing you well. Thank you.
❤
Hi, ellenjaxson! This is Kristine from Exercises for Injuries. We appreciate your feedback. This will inspire us to do more content. You can also visit our site at exercisesforinjuries.com/, make sure to enter your injury or pain in the search box to the right. There is a good chance that Rick has an article, video, or interview that will help you out. Please do let us know should you need further assistance. Take care.
What if you have a swollen hip joint from degenerative joint disease and osteoarthritis, and not injury or surgery? Will these same techniques help? Or are there different things I should be doing?
Hi Citizen’s Guard! This is Kristine from Exercises for Injuries. Thank you for checking out our video. The exercises done on the video are gentle and easy to do. It can be done by someone who has arthritis. However, its suitability to you specifically depends upon the type of surgery had, the technique used, the device used, and recovery. It is best to check with your doctor on the guidelines. They can provide guidelines when it comes to things you can or can’t do. They can also confirm if the program is safe for you. In the meantime, we would like to share these hip exercises specifically designed for those suffering from Hip pain caused by hip arthritis. Here’s the link exercisesforinjuries.com/5-exercises-to-relieve-hip-arthritis-pain/. Hope this helps. Please let us know should you need further assistance. Wishing you well. Thank you.
I have both hip replacement and want to learn swimming,I did not do it before.can you please guide me
Hi @munazaahmed822! This is Jennifer from the Healthcare Specialist Team. Thank you for reaching out to us. We are glad to assist you.
Swimming is a great low-impact exercise that can be beneficial for people with hip replacements. The water helps to support your weight and reduce the stress on your joints. Additionally, swimming can help to improve your range of motion and flexibility.
If you are new to swimming, it is important to start slowly and gradually increase your activity level as you get stronger.
Here are some tips for starting swimming with hip replacements:
Talk to your doctor. Before you start swimming, it is important to talk to your doctor to make sure that it is safe for you to do so. They can also give you specific instructions on how to modify your swimming technique to protect your hips.
1. Start in a shallow pool. When you are first starting out, it is a good idea to start in a shallow pool so that you can easily get in and out of the water.
2. Use a flotation device. A flotation device can help to support your weight and reduce the stress on your hips.
3. Start with gentle exercises. When you are first starting out, it is a good idea to start with gentle exercises, such as walking in the water or doing water aerobics.
4. Listen to your body. If you start to feel pain, stop the exercise and rest.
5. Wear comfortable clothing. You should wear comfortable clothing that allows you to move freely.
6. Stay hydrated. It is important to stay hydrated when you are swimming. Drink plenty of water before, during, and after your swim.
SWIMMING EXERCISES:
1. Walking in the water: This is a great way to get started with swimming. Simply walk in the water at a comfortable pace.
2. Water aerobics: There are many different water aerobics classes available. These classes are designed to be low-impact and easy on the joints.
3. Backstroke: This is a good stroke for people with hip replacements because it does not put a lot of stress on the hips.
4. Breaststroke: This is another good stroke for people with hip replacements. However, you may want to avoid the frog kick, as this can put some stress on the hips.
5. Freestyle: This is a good stroke for people with hip replacements who are looking for a more challenging workout.
We hope these tips help you get started with swimming with hip replacements. Please remember to talk to your doctor before you start swimming, and listen to your body if you start to feel pain.
Hope this finds you well.
Thank you so much dear
@@munazaahmed822 You are welcome @munazaahmed822! Feel free to reach out to us should you need further assistance. We’ll be glad to assist. We wish you well. Thank you.
Can you walk easy in the water if you can't walk in the ground for knee pain and hips?
Hi Rick, thank you for reaching us out. Walking in the water with knee pain and hips is possible because like all water exercises, water walking is easy on the joints. The water’s buoyancy supports the body’s weight, which reduces stress on the joints and minimizes pain. Water provides 12 times the resistance of air, so as you walk, you’re really strengthening and building muscle. You do not bear weight while swimming and walking thus, making it possible to walk easily while underwater.
However, here are some exercises for knee and hip pain that might be helpful. Here are the links:
4 Ways to Foam Roll Your Knee Pain Away
exercisesforinjuries.com/4-ways-to-foam-roll-your-knee-pain-away/ and
6 Simple Stretches for Hip Pain Relief
exercisesforinjuries.com/6-simple-stretches-for-hip-pain-relief/.
We hope this helps. Please let us know if you need further assistance. Thank you and take care
~ Karen
Are these good for lower back as well
Hi, gerrygizzygarcia2572 ! This is Kristine from Exercises for Injuries. Yes, hip and knee exercises can indeed help with lower back pain. The muscles and joints of the lower body are interconnected, and strengthening these areas can provide better support and stability for the lower back. Here are some ways hip and knee exercises can be beneficial:
Benefits of Hip Exercises:
1. Strengthening Hip Muscles: Strong hip muscles can help support the lower back and improve overall posture.
2. Improving Flexibility: Flexible hip muscles can reduce strain on the lower back by allowing for a greater range of motion.
3. Balancing Muscle Use: Ensuring that hip muscles are strong and flexible can prevent overuse of the lower back muscles.
Benefits of Knee Exercises:
1. Stabilizing the Lower Body: Strong knee muscles can improve balance and stability, reducing the likelihood of lower back strain.
2. Supporting Proper Movement: Proper knee function can ensure that the lower back is not compensating for weak or unstable knees.
3. Enhancing Mobility: Improved knee strength and flexibility can contribute to better overall mobility, reducing the risk of back pain from improper movement patterns.
Specific Exercises to Try:
1. Hip Bridges: Strengthen the glutes and lower back.
2. Leg Lifts: Improve hip strength and flexibility.
3. Knee-to-Chest Stretches: Relieve lower back tension.
4. Lunges: Strengthen the quadriceps and glutes, supporting the lower back.
5. Squats: Build strength in the hips, knees, and lower back.
Here are some exercises that may help with Low Back Pain:
How To Fix Chronic Low Back Pain
exercisesforinjuries.com/low-back-pain-dos-and-donts/
Yoga Flow for Back Pain & Stiffness
exercisesforinjuries.com/yoga-flow-for-back-pain-stiffness/
Tips for Effectiveness:
- Warm Up: Always warm up before starting exercises to prevent injury.
- Maintain Proper Form: Ensure you are using correct form to avoid putting additional strain on your lower back.
- Start Slow: Begin with low-intensity exercises and gradually increase the intensity as your strength and flexibility improve.
- Consult a Professional: If you have severe back pain or other health concerns, consult a physical therapist or healthcare provider before starting a new exercise routine.
Incorporating these exercises into your routine can help improve the strength and flexibility of your hips and knees, which in turn can support your lower back and alleviate pain. We hope these helps. Please let us know should you need further assistance we’ll be glad to assist. We wish you well. Thank you.
@@ExercisesForInjuries thank u highly appreciate it
@@gerrygizzygarcia2572 You are welcome ! You can also visit our website exercisesforinjuries.com/ for more information about fitness, wellness, tips/ guide when doing exercise, and overall health. Please let us know if you need further assistance. We'll be glad to assist you. We wish you well. Thank you. -Kristine
I thought the breaststroke kicks will make injured knees or knee pain worse
Hi Joan! This is Kristine from Exercises for Injuries. The Breaststroke uses different parts of the body, it helps in building strength, power, and endurance. It's considered a short-axis stroke, which means there is a desirable rotation or bending at the short axis of the body through the hip. This makes breaststroke an effective core muscle group exercise. However, for those with knee replacements, they are certainly advised to avoid breaststroke swimming and this extends to arthritic knees and hips. Swimming breaststroke puts excessive side-to-side and rotational forces on the joints and may be difficult to do if the joint is unstable. We hope this helps. Let us know should you need further assistance. Wishing you well. Thank you.
I’ve had knee replacement, been 9 weeks, why can’t I do egg beater?
Hi Deborah! This is Kristine from Exercises for Injuries. We need to note that the suitability of an exercise or use of exercise equipment depends on your current condition, recovery phase, type of surgery done, and overall fitness and health. Thus it is still best to consult your doctor or physical therapist so that they can give you guidance on when it is the best time to do the activity. We need to note that the Pool Program post Knee replacement usually starts on the 7th- 12th week.
Strengthening and stretching muscles is an important part of recovery following knee replacement surgery. However, some types of movements and exercises may do more harm than good. Egg Beaters also puts the knees in a position wherein it is not recommended on the 9th week as we promote healing. The quick change in direction as you go through the movement may cause injury to a healing knee.
Hope this helps. Please let us know should you need further assistance. Thank you.
Breaststroke is not good for the hips?
Hi Daniel Groh! This is Kristine from Exercises for Injuries. The breaststroke does require you to have rotational motion when you kick. The suitability of the breaststroke really depends on your existing medical condition and recent injury or surgery. People with knee replacements are certainly advised to avoid breaststroke swimming and this extends to arthritic knees and hips. Swimming breaststroke puts excessive side-to-side and rotational forces on the joints and may be difficult to do if the joint is unstable. The preferred direction of force is in flexion (bending), which is why a kick, as done in front crawl and backstroke, is recommended. However, for most people breaststroke is the preferred stroke and they simply can’t do the other strokes. Breaststroke is also a great hip opening exercise to promote hip mobility.
In a busy pool, it is difficult to adapt and experiment, but you could try using a float between the legs if you prefer to use the breaststroke arm action and then do the ‘kick’ either with the float in your hands on while holding on to the side of the pool. You may also be able to do many of the exercise classes that are available, although you should talk to the instructor first.
Hope this helps. Please let us know should you need further assistance. Wishing you well. Thank you.
@@kristineofexercisesforinju5979 thanks for the very detailed explanation. I'm 36 and was diagnosed with dysplasia and light (beginning) arthrosis. I'm looking for exercises to strength up my hips and delay arthrosis progression.
@@dgroh You are welcome, Daniel Groh. There are some overwhelming threats to the hip joints especially if we are suffering from hip dysplasia, the most obvious one being osteoarthritis - which is often called just “arthritis” because it is so common. In fact, wear-and-tear damage to the hip joints due to osteoarthritis is one of the most common reasons why people have hip replacement surgery.
Please note that hip dysplasia is an abnormality of the hip joint where the socket portion does not fully cover the ball portion, resulting in an increased risk for joint dislocation. Having that said, we do not recommend this program for this type of condition as stretching may cause hip dislocation.
Surgery is usually the only treatment for older children and adults. If the dysplasia is mild, it can usually be treated arthroscopically, which means the surgeon makes tiny cuts and uses long-handled tools and tiny cameras to fix the problem.
But if the dysplasia is more severe, the surgeon may have to cut the socket free from the pelvis and reposition it so it matches up better with the ball. This surgery is called a periacetabular osteotomy. Hips severely damaged because of dysplasia might need replacement surgery.
If hip dysplasia is not treated, it can cause painful long-term problems, including:
• Hip labral tear: Damage to the cartilage that lines the socket of the hip joint
• Osteoarthritis: Cartilage damage that causes hip pain and stiffness
• Dislocated joint: Bones slide out of place in the joint.
• Unstable joint: Looseness in the joint that causes pain and weakness
Most cases of hip dysplasia cannot be prevented. Movements of the hip and gentle stretching exercises are recommended because motion may help lubricate and nourish the joint surfaces. Tai Chi is excellent for flexibility and balance. Walking with a cane in the hand opposite the sore hip can also provide some physical activity in later stages of painful hip dysplasia. Regular, low- or non-impact exercises such as swimming, aquatic therapy, or cycling train strength and range of motion. Strong muscles will act as shock absorbers and provide greater support for the hip. Weight loss for those overweight can significantly reduce the stress on the hip and reduce pain.
Regular, low- or non-impact exercises such as swimming, aquatic therapy or cycling train strength and range of motion. Strong muscles will act like shock absorbers and provide greater support for the hip. Weight loss for those overweight can significantly reduce the stress on the hip and reduce pain. Physical therapy can be used to increase strength and flexibility around the joint which will decrease pain.
Running, stair climbing, and impact sports are not recommended for people with hip dysplasia. Moderate exercise and strengthening is preferred to maintain muscle balance long as there isn't too much load put on the hip joint.
Lifestyle modifications such as weight management, moderate exercise, adequate sleep, avoidance of harmful substances, stress management, proper nutrition, and heat therapy. Many books have been written about this subject, but here are some that may be specific to those with hip dysplasia.
1) Body Weight Management
Losing a few pounds is the most beneficial lifestyle modification you can make. Even five pounds can damage the hip joint and make a big difference in comfort. The reason is that muscle leverage on the hip increases the force pressing the ball into the socket. One pound of body weight magnifies the joint pressure by three to five pounds. So, losing five pounds can decrease the painful forces by an equivalent of 15 to 25 pounds.
2) Sports Activities and Exercise
Running, stair climbing and impact sports are not recommended for people with hip dysplasia.
Moderate exercise and strengthening is preferred to maintain muscle balance long as there isn’t too much load put on the hip joint. Swimming is an excellent activity that maintains cardiovascular fitness and upper body strength in addition to low impact hip exercise. Other activities like rowing, cycling, or tennis may be possible in moderation, but these can be difficult for arthritic hips because of stiffness and stress across the hip joints. Sports like golf and bowling are unlikely to damage the hip but there may be a pain in certain positions.
Movements of the hip and gentle stretching exercises are recommended because motion may help lubricate and nourish the joint surfaces. Tai Chi is excellent for flexibility and balance. Walking with a cane in the hand opposite the sore hip can also provide some physical activity in later stages of painful hip dysplasia.
1) Avoidance of Harmful Substances
This applies most often to the cessation of cigarette smoking. Any tobacco products or nicotine in any form, causes serious health consequences to your entire body including joints, ligaments, bones, and muscles.
2) Adequate Sleep
This may be difficult if you’re having pain at night. Acetaminophen (Tylenol) is least likely to interfere with normal sleep patterns compared to NSAIDs such as aspirin, ibuprofen (Advil) or naproxen (Aleve). Regular bedtime with adequate time for sleep is important for repair processes and for stress relief. More time in bed may be needed along with an occasional daytime nap to make up for lost sleep due to pain.
Exposure to daytime light during the day and avoiding blue light prior to bedtime have been shown to help people fall asleep and have better sleep patterns.
3) Stress Management and Proper Nutrition
Stress management and proper nutrition are healthy practices regardless of hip dysplasia. Mindfulness training and medication techniques can help decrease stress and help muscle relaxation.
There is growing interest in the role of Vitamin D supplementation and anti-inflammatory diets in the management of joint pain. However, the benefits for osteoarthritis caused by hip dysplasia is uncertain compared to inflammatory joint problems such as Rheumatoid Arthritis.
4) Complementary and Alternative Treatments
There are no known alternative treatments to prevent or cure osteoarthritis. Some people do experience temporary pain relief from symptoms when using alternative treatments, though studies have not shown evidence that this changes the long-term outcome of osteoarthritis.
5) Exercise
Movements of the hip and gentle stretching exercises are recommended because motion may help lubricate and nourish the joint surfaces. Try to maintain hip motion in all directions unless there is pinching in one particular position. Stretching exercises can be performed to move your leg away from your body in the lying position and in the sitting position. Also gently roll your legs in and then out as far as possible to stretch hip rotation. When lying down, pull one knee to your chest while the other leg is lying as flat as possible on the floor, then repeat with the opposite knee. All stretches should be held for 15-30 seconds in the most stretched position. Stretching for as little as 10 minutes a day can make a big difference in flexibility.
When working on hip strengthening exercises concentrate on hip abduction (moving your leg, at the hip, out to the side, away from the body) and external rotation (rotation of your hip away from the body)
Here are some of the best and simplest ways to prevent progression of hip arthritis, and who can help you if you do develop the condition.
When it comes to avoiding hip arthritis, the goal is to reduce the stress on your hip joints as much as possible so that the cartilage in your hip joints remains intact and with good integrity. That involves doing the following:
6) Exercise to Stay Limber
Reducing stress on your hip joints doesn’t mean avoiding activity altogether. By strengthening your hip and back muscles, you are reducing the stress on your joints.
Core-strengthening exercises develop and support the torso area. With a stronger core, your hips have better support and alignment.
Also exercise your leg muscles for overall strength and flexibility, and to help prevent arthritis in your other joints such as your knees. Once you have arthritis in one joint, you’re more liable to develop it in other joints as well.
7) Maintain a Healthy Weight
Being overweight puts immense stress and pressure on your hip joints and knee joints, which accelerates the development of arthritis in your joints. Because osteoarthritis involves overall wear-and-tear, the cartilage breaks down at a fast pace and causes arthritis.
If you need to lose weight, start by cutting down on your intake of salt, sugar, and processed foods. Foods that are mostly sugar and salt tend to elicit an inflammatory response in your body and joints, and inflammation naturally causes arthritis.
In addition, avoid being sedentary and get moving. Every little bit of exercise helps, even just walking with the dog outside or taking the stairs at work instead of the elevator.
8) Seek a Specialist for Hip Pain
If you are experiencing pain in your hip, it’s best to see an experienced orthopedic physician. If you are having sudden and excruciating hip pain, you may want to head over to an orthopedic urgent care center. Patients who have had a hip joint injury in the past tend to develop arthritis in that same spot of the injury. An orthopedic doctor can recommend preventive treatment methods to reduce your arthritis risk and your need for hip surgery in the future.
Here are some hip exercises you can consider:
5 Exercises to Relieve Hip Arthritis Pain
exercisesforinjuries.com/5-exercises-to-relieve-hip-arthritis-pain/
5 Hip Flexor Exercises to Do After Hip or Knee Replacement
exercisesforinjuries.com/5-hip-flexor-exercises-to-do-after-hip-or-knee-replacement/
Hope this helps. Wishing you well. Thank you.
Will those pool kicks aggravate hamstring tendonitis?
Hi Simone! This is Kristine from Exercises for Injuries. We do not recommend the pool kicks if you are still in pain due to hamstring tendonitis. We need to note that the suitability of the exercises depends on the severity of your condition, recovery phase and overall health and fitness. On the other hand, here are some exercises and tips on how you can address Hamstring injuries. Here are the links:
Ask EFI - How to Heal Running-Related Hamstring and Glute Pain
exercisesforinjuries.com/ask-efi-how-to-heal-running-related-hamstring-and-glute-pain/
Hamstring Injuries - How Exercise Can Prevent and Heal Them
exercisesforinjuries.com/hamstring-injuries-exercise-can-prevent-heal/
4 Awesome Hamstring Workout for Women
exercisesforinjuries.com/4-awesome-hamstring-workout-women/
Hope this helps. Please let us know should you need further assistance. Wishing you well. Thank you.
@@ExercisesForInjuries many thanks for the links I will deff check them out. Really appreciate
@@simonefongkong134 You are welcome Simone! We are glad to be of help. Please let us know should you need further assistance. We’ll be glad to assist. Thank you and take care! -Kristine
I have a bilateral hip brusitis... Does it help?
Hi Hin-Mj! This is Jennifer from the physiotherapy team. Thank you for reaching out to us. Swimming and water aerobics are wonderful exercises for your hip joints. Exercising in water allows you to strengthen your muscles without putting as much stress and pressure on your joints.
There are many benefits of water exercises:
Buoyancy
Buoyancy counteracts gravity, thereby decreasing the weight placed on painful joints and the spine. In fact, when immersed to neck level, buoyancy supports 90 percent of the body’s weight, and in waist-depth water, buoyancy can support 50 percent of your body weight. One of the many advantages of exercising in water is that the diminished weight bearing stress helps aide in strengthening weak muscles and improving balance and confidence.
Resistance
Water can provide up to 15x more resistance than air. It provides a very safe accommodating resistance which means that the harder you push against the water the more resistance you will get. This drag resistance can help build muscle strength and endurance throughout your body.
Temperature
Everybody knows how great it feels to soak in a warm, soothing bath. For someone who suffers with chronic pain, warm water is the best place to exercise. Colder water tends to cause muscles to tense up. Experts say if people with arthritis spent more time in warm water, they’d be able to move better with less pain.
Hydrostatics Pressure
The water’s hydrostatic pressure helps to provide pain and stress relief by providing sensory stimulation throughout the entire body.
In addition, I would also like you to try the following exercises that you can do to help relieve bursitis pain. Please check this link:
facebook.com/1862168463995479/videos/vb.1862168463995479/1916077691937889/?type=3&theater
Meanwhile, if you wish to have a comprehensive approach for your hip bursitis, I would like to recommend a program specifically designed for this condition. Please check this link:
store.exercisesforinjuries.com/products/10-easy-movements-for-hip-bursitis-digital-download?_pos=2&_sid=e6ff36580&_ss=r
Should you have further concerns, please let us know.
@@ExercisesForInjuries oh thank you so much. 😍😍😍😍
@@hinmj Hi Hin-Mj! You are welcome. We are glad to be of help. Please let us know should you need further assistance. Wishing you well. Thank you.-Kristine
04:14: Frog legs is considered a no no after a meniscus tear....
Hi,avgonyma1! This is Kristine from Exercises for Injuries. Whether it's safe to perform frog legs swimming after a meniscus tear depends on several factors, including the severity of the tear, the extent of your recovery, and the advice of your healthcare provider.
Before engaging in any physical activity, especially after a meniscus tear, it's crucial to consult with your orthopedic surgeon, physical therapist, or healthcare provider. They can assess your specific condition, evaluate your progress, and provide personalized recommendations based on your individual circumstances.
If you've recently undergone surgery or are in the early stages of recovery from a meniscus tear, your healthcare provider may recommend avoiding certain activities, including frog legs swimming, until your knee has had time to heal and regain strength.
Frog legs swimming involves kicking movements that can put stress on the knees, particularly if performed with improper technique or excessive force. Depending on the severity of your meniscus tear and the stability of your knee joint, this movement may aggravate your condition or hinder your recovery.
If your healthcare provider approves of swimming as part of your rehabilitation program, it's essential to start gradually and progress slowly. Begin with gentle swimming exercises that don't exacerbate your knee pain or discomfort. Focus on proper form and technique to minimize strain on the knees.
Pay attention to how your knee feels during and after swimming. If you experience increased pain, swelling, or instability in the knee, stop the activity immediately and consult your healthcare provider.
Consider participating in a supervised rehabilitation program, such as aquatic therapy, where a trained therapist can guide you through exercises tailored to your specific needs and monitor your progress.
Alternative Exercises: If frog legs swimming is not suitable for your knee during recovery from a meniscus tear, your healthcare provider may recommend alternative low-impact exercises, such as water walking, gentle kicking with a kickboard, or other swimming strokes that place less stress on the knees.
5 Safe Knee Strengthening Exercises for Meniscus Tear
exercisesforinjuries.com/knee-strengthening-exercises-for-meniscus-tear/
Meniscus Tear: What To Do About It?
exercisesforinjuries.com/meniscus-tear-exercises-treatment/
Ultimately, the decision to perform frog legs swimming or any other exercise after a meniscus tear should be made in collaboration with your healthcare provider. They can provide guidance on safe and effective rehabilitation strategies to promote healing and restore function in your knee.
We hope this helps. Please let us know should you need further assistance we’ll be glad to assist. Thank you.