Finishing physical therapy for a knee is a real milestone. Even after you're discharged, though, the knee may not feel quite as strong or as trustworthy as the other side, and it's natural to wonder what to do next without undoing the progress you've made.
Strong thigh muscles help with everyday things like climbing stairs, getting out of the car, and long walks. A short-range wall sit is worth asking your physical therapist about. It builds strength in the thigh muscles while the knee stays still, and you control exactly how deep you go.
Try this: short-range wall sits
- Stand with your back flat against a wall, feet about hip-width apart and roughly 1 to 2 feet out from the wall.
- Slowly slide your back down the wall a few inches, until your knees are only slightly bent. Start shallow. You can go deeper over time.
- Check your position: knees over your ankles, knees pointing the same direction as your toes, and weight spread evenly across both feet.
- Hold the position and breathe normally.
- Slide back up the wall to stand.
Sets and reps: 3 to 5 holds of 20 to 30 seconds, resting 30 to 60 seconds between holds, 3 days a week.
How to progress: Over several weeks, build each hold up to 45 seconds. Once that feels comfortable, slide a little lower. There's no need to reach a deep position. A pain-free range is the right range.
Watch for shifting: After a knee injury, it's easy to lean toward the stronger leg without noticing. Stand facing a mirror, or glance down at your feet, and make sure your weight stays even.
What it should feel like: A burning, working feeling in the thigh muscles is expected. Pain in the knee joint itself is your signal to stop or stay shallower.
Safety note: Only start this after your surgeon or physical therapist has cleared you for strengthening exercises, and follow any limits they've given you. Stop if you feel pain in the knee, or if it swells afterward. I'm a NASM-certified personal trainer, not a physician or physical therapist, so this is general fitness information, not medical advice or a rehab plan.
If you've finished rehab and want help getting back to full strength, I offer a free 15-minute phone consult. Book at evergreentrainingva.com or text me at (215) 760-0870. I train clients in their homes in Fairfax, Tysons, McLean, and nearby towns.