Knee Replacement Recovery Exercises 2019: Walking Drills
Hi, I'm Nora Cascardo. I'm going to be introducing the a warmup walking drills. These exercises to help activate all the muscles of your legs so that you're warmed up for the next set routine. Um, this is a good program to be doing prior to getting on the X10 and actually after the extent to help use the motion that you've now gained. The first exercise that we'll be doing with our, uh, patient is heel walking. So Martha's going to get her chest played up, keep her stomach tight, and then go on her heels and keep the toes off the floor. Now if your balance is off, you can put your hand on the wall for guidance, but this will push your knee into a little bit extension so it's a little more uncomfortable.
The next exercise is a tippy toe walk. Now you're going to recruit the muscles in the back of the Shin, just ups stomach tight and down the hall you go again. If your balance is off, you can use your arm. Use your hand on the wall for balance while you do these. Okay, turn around again. Chest up, stomach tight. Keep that belly up. Don't stare at your feet. Stay on those tippy toes. Again, one more lap. Excellent. Stay on those tippy toes. You do want to be wearing sneakers or comfortable shoes with these exercises. Okay. The next exercise she'll do is the high march. This exercise, you're going to bring your knee up as high as you can bending your knee and then lower slowly. Chest up, stomach tight and march. Get that knee up nice and slow. Bring it down so we want any slapping when you come down, try to get that knee up. Hold it a little bit. Good. And again, if your balance is off, use the wall for guide. Okay, you guys reversed. Okay. High March.
Excellent. Chest up, stomach tight. Good control. And again, if you need to use the wall for guidance for balance, place your hand in the wall as you walk or countertop depending on the length of your hall. This is two to three laps. The next exercise that we'll be doing, it's called a small lunch. This is a like a three quarter lunge. We were keeping the back heel down. Your chest is up, your stomach tight, and you're going to come up and down each time activating your quad.
We'll have Martha now do it. This activates the front of the knee, the quad. It's very useful for up, down, downstairs. Just up stomach tight.
Relax your shoulders, keep your stomach and chest up. The next exercise that will perform for the walking drills is the backward walking, the Backward Walk. And we keep the chest up. The stomach is tight in your, extend the hip as far as you can comfortably. All right, and you do use the wall if you need for guidance. Chest up, stomach tight. Extend your leg back. Excellent. Okay, we'll have you stop and turn around and come back just up the tight. The next exercise is the runway walk, which is the opposite arm and leg. So this exercise, when you extend your left leg and your right arm at the same time, your heel is ahead of you. And then we walk like you're doing a runway walk.
The next exercise that we'll do is called the weight shift. Now, this is a new knee, so your appropriate option on this knee is not as good as we'd like. So we have you do is just weight shift back and forth, shifting your weight over your knee, and then back over the other leg. Okay? And this again is just to give your body more kinesthetic awareness of what's going on. It'll take some time for your body to really feel like that knee is normal, but it will happen that you can do for the count of 30 if you get very good at it, you can actually hold on to something like the back of a chair and close your eyes and do it. But I wouldn't suggest that if you're home alone.
Okay, Martha is going to demonstrate the weight shift posture is so critical, but that's why we're talking about chest up and stomach tight for all of the exercises is the more you activate these things, they're going to carry over into improved balance and in performance.
To learn more visit www.x10therapy.com. Or call 1-955-910-5633
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