Exercises while using a knee scooter
Posted by Eran B on
How To Prepare Before Exercising Using A Knee Scooter
As with any other type of workout or exercise you want to perform you need to prepare for it. When exercising from your knee scooter, your goal is to exercise effectively and avoid any further injuries. Thus, here are a few things you can do to prepare yourself:
- Talk with your doctor or physical therapist. It's crucial to consult with your healthcare provider before starting any exercise program. This is especially important when you are recovering from an injury or surgery. Your physical therapist or physician can help you determine what exercises are safe and appropriate for current your condition.
- Wear comfortable, supportive shoes. Wearing the wrong type of shoes when working out can cause a lot of damage. Therefore, make sure to wear comfortable shoes with good support that fit you well. Proper shoes will help you maintain proper alignment and reduce the risk of injury.
- Adjust your knee scooter to the right height. Like any other workout gear you may have used before, your knee scooter needs to be adjusted. Be sure that your knee scooter is set to the right height for your body. The handlebars should be at a comfortable height, and the knee pad should be at the right level for your injured leg.
- Warm-up. Like with any other kind of workout you must warm up before starting. Before starting. Warm up your body by performing some gentle stretches or movements. This will help increase blood flow to your muscles and prepare your body for exercise.
- Start slowly. Do not try to rush into exercising, remember you are injured, and that is why you are using a knee scooter. You must begin with gentle, low-impact exercises and gradually increase the intensity and duration. Allow your body to become more comfortable with the exercise routine before making it more challenging.
- Listen to your body. As with any other type of workout, it is essential that you listen to your body. Pay attention to how your body feels during exercise. If you experience pain or discomfort, stop the exercise immediately and consult with your healthcare provider.
4 Exercises You Can Do Using Your Knee Scooter
Below you will find some exercises you can do, but before starting just remember to be safe. Do not put any weight on your foot until your doctor or physical therapist tell you to do so.
First, make sure that your knee scooter brakes are locked in place. Then place your hands firmly on the handlebar. Rest your injured leg in the cushion part of your knee scooter. Make sure it is placed at a height comfortable for you. Now place the ball of the foot of your standing leg on the floor. Use the abdominal muscles, and keep the leg straight. Then lower the heel for a few seconds and rise the heel. Do this 10 times if possible.
Lateral Arm Rises
While keeping your knee scooter locked, hold the handlebar with the hand on the side of your resting eg. Then, grab a small weight (2 or 5 pounds) with the opposite hand and keep it next to your thigh. Inhale and lift your arm making a straight line from shoulder to hand. Exhale bring the arm down. Do the movement slowly and consciously at least 10 times on each side.
Standing Side Bend
Holding firmly to the handlebar with one hand, inhale and rise the opposite arm above your head and bend to the side. Exhale and hold for a couple of seconds and go back slowly to the first movement. Repeat this movement at least 10 times on each side.
Modified Cat and Cow
First, ensure the brakes on your knee scooter are locked. Place your injured leg on the cushion and your standing leg on the floor. Now, inhaling and using your abdominal muscles bring your standing knee close to your abdomen and bring the head towards your chest curling the spine. Hold it for a few seconds. Then slowly and keeping your balance stretch the leg towards the back, open your chest bring your shoulders back and lift your head. Return to the standing position and then repeat the sequence 5 times.
Also, you can get some cardio from running errands, walking your dogs or going outdoors for long strolls.