How to Use a Stability Ball For Post Rehab of a Knee Injury

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By Lisa Marie Mercer
eHow Contributing Writer

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After a knee injury, regaining range of motion is essential. While this can be done through stretching, it can sometimes be painful. As such, many physical therapists suggest range of motion exercises that involve movement.Although the stability ball is a popular piece of fitness equipment, it was originally used for rehabilitation. The rolling action of the ball facilitates range of motion, in a manner that can be less painful than static stretching.

Difficulty: Easy

Instructions

Things You'll Need:

A Stability Ball
An Exercise Mat

How to Use a Stability Ball for Post Rehab of a Knee Injury

Step 1

Select the proper size stability ball. In general, this might be smaller than the ball you would use for seated exercises. Most people will do well with a 55cm ball.
Step 2

Lie on your back. Bend your non-injured leg and draw the knee towards your chest. This will stabilize your back while working the other leg.
Step 3

Place the foot of your injured leg on top of the stability ball. Inhale to prepare.
Step 4

As you exhale, roll the ball forward and extend your leg. Inhale and return. Observe the tracking of your movements. You will want to make sure that the ball rolls in a straight line.
Step 5

Perform 20 repetitions.

Tips & Warnings

With each repetition, try to increase your range of motion in both flexion and extension.
While they cost a bit more, burst-proof balls are available. This is advisable if you have pets or small children.
While you can buy stability balls online, you can also find them at Walmarts and TJ Maxx.
This exercise should not replace physical therapy.
Check with your therapist or doctor before performing this exercise.
Be sure that your floor surface is free of sharp objects.
Keep stability ball out of reach of pets.