Physical Therapy

The physical therapist from Porchlight gave me a set of exercises to do twice a day. There are a set to do while lying down, another to do while sitting, and another to do while standing.

While lying down:

Lie on back with legs straight out. Move toes away and towards you 10 times. I did both left and right ankles and alternated; one out and the other in.

Lie on back with legs straight out. Bend the operated leg so knee is up and foot is closer to your hip. Repeat 10 times.

Lie on back with both knees up. Open and close the knees 10 times.

Lie on back with legs straight out. Slide the operated leg out to the side and back 10 times. You might need a garbage bag or something slippery under your heel to be able to do this.

Lie on back with legs straight out. Tighten and hold buttocks. Repeat 10 times. (Tighten and count 1,2,3,4,5; relax; tighten and count 2,2,3,4,5; relax; tighten and count 3,2,3,4,5; etc.)

Lie on back with legs straight out. Put pillow under your heels. Press you knees down and hold. Repeat 10 times. This will strengthen your rear quads.

Lie on back with legs straight out. Push first one foot away then the other. Your pelvis will swivel. (The physical therapist called this the “Hula.”)

Lie on back with legs straight out. Raise arms over your head and back to your sides. Repeat 10 times. On the last one, leave arms up, take a large breath in through your nose and blow it out through your mouth as though you were blowing out a candle.

While sitting:

Ankle pumps. Raise heels off the floor then raise toes off the floor. Repeat 10 times.

Kick out. Straighten your operated leg lifting your foot off the floor and hold your toes up. Repeat 10 times.

Hold your operated leg out straight and pump your foot away from you and toward you 10 times.

Open and close knees 10 times.

Pull arms back in a rowing motion. Repeat 10 times.

Turn side to side. Turn your arms and your head in the same direction.

Standing exercises:

Do these exercises in front of a kitchen counter so you can hang on to keep your balance. Start with your feet a foot from the counter and about shoulder width apart.

Raise yourself up on your toes and down. Repeat 10 times.

Do a small squat as though you were going to sit down. Repeat 10 times.

Step out to the operated side and back. Repeat 10 times.

Step back on your operated side then bring your foot back to the front. Repeat 10 times.

Hold your operated leg up off the floor and hold. Repeat 10 times.  (Raise leg and count 1,2,3,4,5; lower leg; raise leg and count 2,2,3,4,5; relax; lower leg; raise leg 3,2,3,4,5; etc.)

Hold your operated leg out to the side and hold. Repeat 10 times.

Move your feet back 2 feet or more from the counter and do push-ups against the counter. Keep your body straight.

Other assignments were to walk 10 minutes a day on crutches. She added a few more exercises later:

Change all repetitions from 10 to 12.

Lie on stomach. Raise operated leg. Repeat 10 times.

Lie on stomach. Raise body off floor/bed up on toes and elbows. Repeat 10 times.

Lie on back. Bend non-operated leg so knee is up. Lift operated leg up a foot or so off the floor/bed. Repeat 10 times.

Some of these exercises hurt in the beginning but soon all were easy to do.

I don’t yet know if I will be doing outpatient physical therapy after Porchlight discharges me. I have an inquiry in to Dr. Tomford.