Best Physical Therapy Near Me in Westfield NJ

Twin Boro Physical Therapy in Westfield provides convenient and affordable access to state-of-the-art rehabilitation methods “near me” for all Westfield residents. To get started today, don’t hesitate to contact our office and make your first appointment. 

Twin Boro Physical Therapy is home to 42 locations across 13 convenient counties. We are proud to offer care to residents across the state and uphold a high standard of care, commitment, and dedication for each of our patients. 

Exercises for knee injuries

For people recovering from knee injuries, it can be difficult to keep the leg muscles strong without putting strain on the knees. Depending on the severity of your injury, your physical therapist will advise which exercises are best suited for your stage of healing. If you have a minor knee injury or have recently recovered from a knee injury, the following at-home exercises can help you build leg strength without putting too much pressure on the joint. While a little bit of discomfort is normal, you should stop and consult your physical therapist if you experience any pain.

Micro squats

Micro squats are a great way to build quadricep strength without putting pressure on the knees. To perform this movement, follow these steps:

1. Stand against a wall with the back and shoulders resting against the wall.
2. Place the feet shoulder-width apart and move them approximately 1 foot away from the wall.
3. Keeping the back and shoulders against the wall, gently slide your back down the wall by bending your knees.
4. Continue until the knees are approximately 15 degrees bent, or until you feel resistance in the knees. No pain should be felt.
5. Hold for 10-30 seconds before straightening the knees to starting position.
6. Repeat 8-10 times, resting between sets.

Quadriceps holds

This is an isometric strengthening exercise for the quadriceps. To perform this movement, follow these steps:

1. Sit or lie on the ground with the legs straight.
2. Contract the quadricep muscle so that the back of the knee pushes towards the floor.
3. Hold for up to 30 seconds.
4. Repeat 10 times, resting in between sets.

Straight leg raises

This exercise strengthens the quadricep, lengthens the hamstring, and helps to build stability of the kneecap. To perform this movement, follow these steps:

1. Lie or sit on the floor with the affected leg straight and the other leg bent.
2. Tighten the quadricep muscle of the straight leg and slowly lift the leg off of the ground. Make sure to keep your pelvis in a neutral position.
3. Hold the leg in the air for up to 30 seconds, keeping the muscle contracted.
4. Repeat 10 times for 2 sets, resting in between sets.
5. Repeat on each side.

For an added challenge, you can wear light ankle weights.

Hamstring curls

This exercise targets the strengthening of the hamstring muscle. To perform this movement, follow these steps:

1. Lie on your stomach on the ground with your lets straight
2. Slowly bend one knee, lifting the foot towards the glutes.
3. Gently lower the leg back to starting position.
4. Repeat 10-15 times and perform 2 sets, resting in between sets.
5. Repeat on each side.

For an added challenge, you can wear light ankle weights.

Get started today!

There is no better time than today to start your physical therapy journey “near me.” For residents of Westfield, New Jersey, Twin Boro Physical Therapy in Westfield offers convenient, high-quality physical therapy. Contact our office today by calling 908.651.9989 or visiting our website.