Meet top doctors: Access top doctors across the country – from primary care and physiotherapy to leading specialists. All doctor visits are from the virtual home.
Complete a daily schedule: From the device you already have, you will receive a daily schedule based on: nutrition, pain and health, physical activity, life management and health literacy.
Improve faster and stay better: With the help of your multidisciplinary care team and a daily digital recovery program, you will enjoy full support and full recovery.
The faster the better
If you live with pain, immobility, or surgery, you know that care is very difficult. Being a fan of yourself while struggling with pain can be a full-time job.
With Mend Me Health, the best methods, top doctors, and treatment tools to treat your disease are all available to you in one place. You will have access to live doctor visits with specialists in pain management, physiotherapy, nutrition, and mental health. In addition to a comprehensive health care method supported by doctors, you will also receive weekly physiotherapy plus a dedicated care coordinator. All of your doctor’s live appointments come with a digital home recovery program for the hip, knee, and back.
As a Mend Me Health Patient, you will have access to the following:
- Live visits of the doctor
- Weekly physiotherapy sessions
- Dedicated care coordinator to support you
- Access to multiple virtual care visits
- Practice your back pain, mindfulness, and training exercises daily through your smartphone or tablet.
Knee Physical Therapy from Home for Pain and a Faster Recovery
Knee pain is unpleasant at best and debilitating at worst. Knee joint pain and discomfort make it difficult to do basic tasks, distract you from work, and keep you from engaging in fun activities.
Often, the root cause of knee pain is left untreated, or it can even be forgotten when it is painful between flames. However, having a knee physiotherapy routine helps build the foundation. Regular physiotherapy sessions can help relieve pain and provide tools to build strength and relieve knee pain from the comfort of home.
Address your knee pain
Before attending physiotherapy, a physiotherapist will want to determine what pain you are experiencing. Different injuries lead to different degrees of pain, which is the most common form of knee pain: acute, subacute, and chronic acute pain.
Acute pain
Lasts for several days after your initial injury. Resting your knee at this stage will ensure that the injury to the joint does not get worse.
Subacute pain
Subacute pain lasts up to a month after your initial injury. You can move your knee slowly through this pain, but you should contact a physiotherapist for more accurate pain relief options.
Chronic pain
Chronic knee pain persists for more than two months after injury. This type of pain indicates that the patient’s knee has not healed properly.
As a result, more precise adjustments may be needed to restore previous quality of life.
Evaluation of knee physiotherapy: What can you expect?
Although you may get a list of the best exercises at home after your initial appointment, most physical therapists are using your session for the first time to better understand your injury. At this point, the physical therapist may ask you about the behaviors that caused the injury, your medical history, and your recovery goals. To assess the full extent of your knee position and the source of your knee pain, most physiotherapists perform gait and movement measurements.
A virtual physiotherapy assessment may also include strength measurement tests and balance assessments. If your knee appears swollen, bruised, or physically altered, a physiotherapist may recommend other face-to-face tests to look for structural abnormalities. After these comprehensive tests, a physiotherapist will offer exercises at home to help you regain your mobility and reduce pain. The type of injury, condition, and need for surgery or not will help you determine your daily workouts and physiotherapy sessions.
Knee Physiotherapy at Home
When you are recovering from a knee injury, osteoarthritis, chronic knee pain, or preparing for knee surgery or a knee replacement, physiotherapy will play a major role in your recovery. A digital home recovery program with physiotherapy is a great complement to personal or virtual personal visits.
With a digital home recovery program, custom workouts can be broken down into daily routines. In addition, tools like Mend Me’s SMART ™ Motion can help accurately track physiotherapy movements, measure progress, and even accurately report a range of motion. All this can be done with your handheld devices, such as a tablet or smartphone.
Knee physiotherapy exercises at home
Some of the knee physiotherapy exercises that should be done from home include the following:
1- Four sets
The quadrupeds watch you lift and lower your injured leg to strengthen or adjust the quadriceps muscles. To complete this exercise, you must:
- Keep your injured knee straight on the floor.
- Gently bend your injured knee so that it rises a few inches off the ground without pain.
- Press the injured knee (and the back of the thigh) to the ground.
- Hold this position for six seconds.
Repeat this movement up to ten times. If at any stage of this exercise you are in pain, rest and consult your physical therapist
2- Four short arcs
Short arch quads, like quadruple sets, focus on your quadriceps muscles. To complete the four short arcs, you must:
- Lie on your back, straighten your knees
- Place a soft, soft object under your injured knee to lift it off the ground.
- Stand on your back, straighten your injured leg. Do not lift your foot off the booster.
- Hold this position for six seconds.
For best results, repeat this exercise up to ten times before resting. Do not push your knee too hard, otherwise, you can make your injury worse
3- Calf exercises
To improve your knee, you need to improve the health of your whole foot. Completing regular calf exercises is one of the easiest ways to do this. Standing calf stretch improves your flexibility and balance while supporting your knee, which is essential for proper function.
To complete the standing calf, stretch, you must:
- Find a wall and stand two inches away from it.
- One foot, from the ball up, press against the wall.
- Secure your position with the other foot.
- Lean on the pressed leg against the wall until you feel the leg muscle stretch. Do not upset this move to a place.
- Hold the stretch for ten seconds.
You should repeat the calf stretching exercise on both legs up to ten times.
4- Hip strengthening exercises
If you are looking to prevent future knee injuries, consider the relationship between your thigh and knee. The stronger your hips, the less likely you are to roll over or injure your knee on a daily basis.
Talk to your physical therapist about some hip exercises you can incorporate into your daily life. Some of the most effective ones include folding shells, straight leg raises and bridges. Note that you should not engage in these exercises until your knee specialist sees that you are safe enough to do so.
5- Change your routine over time
As your knee health improves, your physiotherapist may recommend alternative exercises for you at home. Do not consult a medical professional if you are more confident in the strength of your knee or if you have difficulty meeting your existing list. The purpose of online physiotherapy is to help you recover. Physiotherapists can work with you to create an exercise that keeps you comfortable and at the same time restores the strength of your knee.
Digital care professionals are with you
If you experience knee pain, our top team of physicians and physiotherapists are available to provide the ultimate home care you need. Mend ME Health offers eligible patients access to a network of specialist physicians and physical therapists for one-on-one visits. In addition to virtual personal visits, there is a supplemental daily schedule that targets the root cause of your knee pain. There are many factors involved in knee pain and often physiotherapy alone is not enough.
Mend Me Health includes the following for your knee pain:
- Visit with a live doctor
- Weekly physiotherapy sessions
- Dedicated care coordinator to support you
- Access to multidisciplinary visits
- Daily guide exercises, awareness, and training about your condition that is provided via smartphone or tablet
- Internal range of motion to measure knee flexion and traction at home
Whether you suffer from acute pain or chronic side effects from an old injury, our multidisciplinary medical team is here to help. Mend Me Health offers physiotherapy appointments, doctor visits, and daily guidance with a home remediation program.
Knee range of motion (ROM) exercises for pain and osteoarthritis
Patient Knee pain is a kind of crawling and abduction of your life. Whether you are working through a flare-up or your knee pain and mobility is a constant issue, it is important to know that there are things you can do today to improve your condition.
Knee pain and range of motion (ROM) are closely related, and by focusing on improving knee mobility, you can actively reduce your pain. Spending a short time each day improving your knee range of motion will be of great benefit. And you may have guessed … this “short duration of each day” means exercises that are supported to improve mobility, flexibility, and strengthen core muscles!
Reduce knee pain and improve range of motion
Knee pain affects both the hip, the foot, and the ankle. Lack of strength and stability of the foot and ankle can cause stress in the knee. This ensures that the foot, ankle, and thigh are in a positive position that relieves excessive stress on the knee. Strengthening your thigh muscles has been shown to reduce stress and improve knee pain.
Stiffness of the surrounding muscles, including the legs, hamstrings, and quadriceps, can also lead to knee pain. Ensuring proper flexibility in the legs, hamstrings, and quadriceps will drain the knee structures.
10 essential exercises for pre-knee surgery and hip replacement
Before surgery, you will most likely have pain with reduced mobility. For these reasons, the Pre-Hab exercises we recommend are designed to have little effect. Each of the following exercises is useful for patients undergoing knee replacement and hip replacement as they prepare their bodies for the new joint. These exercises not only prepare you for this operation but also make recovery easier and faster.
We recommend that you do the following exercises for 10-15 minutes twice a day.
1- Quad Sets
The four sets help blood circulation and circulation, while strengthening the front of the leg. This exercise will also speed up your recovery and help you recover faster and better.
- Lie on your back in bed and keep your legs straight.
- Push the knee toward the bed and tighten your thigh muscles.
Repeat 10 times, 2 times a day
2- Ankle Pumps
Ankle pumps promote better circulation and blood flow, both of which improve incisions and prevent blood clots.
- Lie on your back.
- Gently bend your leg upwards and then point downwards. You can only move your surgical side or move both ankles at the same time.
Repeat 10 times, 2 times a day
3- Gluteal Sets
This is a simple exercise that actually involves squeezing your hips. Basically, to do the glute set correctly, you just have to push or push as hard as you can. It keeps blood pressure and release in motion, strengthens your hips and helps stabilize postoperative movement.
- Lie on your back in bed and keep your legs straight.
- Squeeze or tighten the buttock muscles, then release.
4- Sitting Knee Flexion (Knee Bending)
Like the heel slide, this exercise is used to increase knee flexion. This exercise also strengthens the four limbs to help increase mobility.
- Sit on a chair and roll a towel under your surgical leg.
- Keep both feet flat on the floor.
- Pull one leg back behind the fixed leg and bend your surgical knee.
Repeat 10 times, 2 times a day
5- Slide the heel
This is a movement that strengthens the muscles above the thighs and causes the knee to bend. This is an easy exercise, such as controlled bending of one knee while lying down.
- Lie on your back in bed (or on a mattress) with your legs straight.
- Keep your non-surgical foot straight, bend your surgical knee by pulling the heel of the foot towards the hip.
Repeat 10 times, 2 times a day
6- Short four arcs (liar kicks)
This muscle increases the strength and endurance of the quadriceps muscle and gives you more control over movement. The purpose of this exercise is to straighten your surgical leg while it is being rolled and supported by a towel.
- Lie on your back on the floor and wrap a towel under your knees.
- Gently straighten your surgical knee by lifting your leg while holding your thigh on a rolled towel.
Repeat 10 times, 2 times a day
7- Single foot position
On paper, this exercise may seem simple, but putting all your body weight on one leg can be a bit challenging. This exercise helps your balance and increases range of motion. If you are worried about putting all your weight on one foot, use a walker or railing for extra support.
- Stand on one foot and keep your balance.
Repeat 10 times, 2 times a day
8- Standing hip extension
This one targets your hips and is better for flexibility, strength and balance which helps you to act faster.
- While standing, move your foot backwards.
- Use the back of a chair or railing to maintain balance and safety.
Repeat 10 times, 2 times a day.
9- Long Arc Quads (Seated Knee Extension)
This is one of the exercises you probably do during the day to reduce stiffness. Incorporating a few more of these knee-length extensions into your routine will help strengthen the quadriceps muscles in the front of the thigh.
- Sit on a chair, straighten your surgical legs and bend them back.
Repeat 10 times, 2 times a day.
10- Standing Hip Abduction
This exercise targets the hips, but is also a powerful exercise for knee replacement candidates. By strengthening the thigh and improving the mobility of the thigh, abduction of the hip joint also increases central balance and stability. For more safety and support, you can do this exercise with a walker or railing.
- While standing, raise (or inflate) your foot to the side.
- Keep your feet straight and keep your toes forward all the time. Use a walker or railing for balance if needed.
Repeat 10 times, 2 times a day